Overview
- The review led by Dr. Mehdi Boroujerdi finds creatine monohydrate boosts short, high‑intensity performance by raising phosphocreatine that helps recycle ATP, and it may aid some cognition in people with low baseline levels.
- Outcomes vary with starting creatine levels, dose and absorption, and individual biology such as sex, age, or diet.
- Standard use includes an optional loading phase followed by 3–5 grams per day for maintenance, and muscle stores cap out so extra intake is excreted with no added benefit.
- The analysis reports a strong safety record for healthy adults, advises those with kidney disease to consult a clinician, and stresses that creatine is not a steroid.
- Researchers see early signs of clinical promise for Parkinson’s disease, depression, and menopause‑related decline, yet they call for larger, well‑controlled human trials before recommendations.