NSTK · 01.2026Independent supplement reference
NutriStack
Edition 1.0Updated July 13, 2026

Creatine

Amino Acid ·Exploratory record · not publication-reviewed ·Updated July 13, 2026

One of the most researched supplements in history. Primarily known for athletic performance, but emerging evidence strongly supports cognitive benefits, especially under stress or sleep deprivation.

Evidence tier
Strong
Indexed sources
22 2015–2026
Interactions
0
Cost / month
$1.50 budget
Read the sources → Compare profiles
Publication status

Exploratory record, not a reviewed medical publication.

See the editorial and medical-review policies for the publication gate.

This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.

In short

What the research says.

A quick, data-only summary. The full evidence, dosing, and sources are below.

Creatine is an amino acid most often used for strength and power, muscle growth, cognitive performance. NutriStack rates the overall evidence as strong. A typical adult dose is 3–5 g daily (no loading necessary), commonly taken as creatine monohydrate (most studied and cost-effective). This profile indexes 22 sources.

What it's good for
  • Strength and power
  • Muscle growth7,22
  • Cognitive performance2,13
  • Recovery7
  • Brain energy
What to watch for
  • Water retention (initial)
  • GI upset (rare)
  • Weight gain (water + muscle)
  • Kidney disease (consult doctor)11,17
  • Generally very safe for healthy individuals16,17

The bottom line

Evidence rating strong. Most-documented uses: strength and power, muscle growth, cognitive performance. 22 sources indexed (2015–2026), with 0 interaction records on file.

The science

How it works, mechanistically.

Core mechanism

Stored as phosphocreatine in muscles and brain. Donates phosphate group to ADP via creatine kinase to rapidly regenerate ATP during high-intensity energy demands. In the brain, supports ATP-dependent processes including neurotransmission, ion homeostasis, and membrane integrity.

Class
Organic Compound
Found in food
Red meat, Fish, Pork
Low-status signs
Reduced exercise performance, Faster mental fatigue under stress
Absorption
Water-soluble; take with food
Dosing

Dosing & protocol.

Common range
3–5 g daily (no loading necessary)
Recommended form
Creatine monohydrate (most studied and cost-effective)

Take daily with food; timing doesn't matter much. Full saturation in 3-4 weeks without loading.11,2

Cost

What it actually costs.

Real-world pricing across three quality tiers. Assumes Creatine Monohydrate.

BudgetBest value
$1.50 /mo
$0.05 per dose
Mid
$3.60 /mo
$0.12 per dose
Premium
$6.60 /mo
$0.22 per dose

Assumes 5 g/day. Bulk powder is still the clear value leader; flavored powders and capsules drive most premium pricing. Updated 2026-04-02.

From food

The same dose, as food.

How much you'd eat to match a supplemental dose.

5 g creatine
About 2-2.5 pounds raw beef or salmon

This is why vegetarians often respond strongly to creatine supplementation.

3 g creatine
Roughly 1-1.5 pounds raw beef or salmon

A normal mixed diet provides some creatine, but not consistent supplemental doses.

Safety

Full safety detail.

Side effects

  • Water retention (initial)
  • GI upset (rare)
  • Weight gain (water + muscle)

Contraindications

  • Kidney disease (consult doctor)11,17
  • Generally very safe for healthy individuals16,17
Sources

Sources, by evidence tier.

Numbered references. Citations throughout the page link here.

Meta-analyses & systematic reviews

14

Randomized controlled trials

1
  • 15Creatine supplementation and sarcopenia in older adults: a randomized controlled trialChilibeck PD, Kaviani M, Candow DG et al. · Med Sci Sports Exerc · 2015

Reviews & position papers

5

Reference material

2
FAQ

Common questions.

Quick answers about Creatine, drawn from the data on this page.

What is Creatine?

One of the most researched supplements in history. Primarily known for athletic performance, but emerging evidence strongly supports cognitive benefits, especially under stress or sleep deprivation.

What is Creatine used for?

Commonly cited benefits of Creatine include: Strength and power; Muscle growth; Cognitive performance; Recovery; Brain energy. NutriStack rates the overall evidence as strong.

What is a typical dose of Creatine?

A typical adult dose of Creatine is 3–5 g daily (no loading necessary). The commonly recommended form is Creatine monohydrate (most studied and cost-effective). These are general ranges, not personalized advice; confirm the right dose with a clinician.

What are the side effects of Creatine?

Reported side effects include water retention (initial), gi upset (rare), weight gain (water + muscle). This is educational information; check with a healthcare professional before use.

How strong is the evidence for Creatine?

NutriStack rates this as Strong, meaning multiple high-quality meta-analyses or systematic reviews converge on the same finding. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.

Keep exploring

Deep dives & adjacent profiles.

Strong evidenceCreatine increases lean body mass and strengthModerate evidenceCreatine improves cognition, especially memoryStrong evidenceCreatine is safe for long-term use

This page is educational. Do not start, stop, or change a supplement or medication based on it without checking with a qualified healthcare professional.

Use this with your stack

Creatine in NutriStack.

Add it to your stack, see how it interacts with everything else you take, and get a Stack Score that updates the moment it does.

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NutriStack is an informational and organizational tool, not a medical service, and not a substitute for professional advice. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or medication.