+1.37 kg more lean muscle than training alone. A meta-analysis of 22 randomized controlled trials and 721 participants found that adding creatine to resistance training significantly increased lean tissue mass versus training alone.

More reps. More power. Biggest effect of any exercise type. Across 100 peer-reviewed studies, creatine produced the largest performance gains in exactly the kind of training most people do: repeated sets, short rest, upper-body work.

Measurably less muscle damage after tough workouts. A meta-analysis of 9 randomized controlled trials found creatine reduces creatine kinase — a biomarker of muscle damage at 48, 72, and 96 hours post-exercise.

Better memory. Faster processing speed. A 2024 meta-analysis of 16 randomized trials (492 participants) found creatine supplementation significantly improved measures of memory, attention, and information processing speed in adults.

Preserves focus and mood under sleep deprivation. In a double-blind clinical trial, participants given creatine maintained cognitive performance and mood after 24 hours of sleep deprivation while the placebo group declined significantly.

69% less bone mineral density loss at the femoral neck. In a 12-month clinical trial of postmenopausal women, the creatine group lost −1.2% BMD versus −3.9% BMD in the placebo group — a clinically meaningful difference in the hip region most prone to age-related fracture.

Supports women across every hormonal phase of life. Women have 70–80% lower natural creatine stores than men. A comprehensive review concluded creatine supplementation supports strength, cognition, and mood across the menstrual cycle, pregnancy, and post-menopause.