amino-acidEVIDENCEAUSOTC
Creatine
aka Creatine Monohydrate · Creapure
Best known as a sports supplement, increasingly recognized as a cognitive enhancer. Critical for rapid ATP regeneration in the brain.
Dose range3000–5000mg
Half-life3h
Onset—min
Safety5/5high evidence base
Mechanism of action
Phosphorylated to phosphocreatine, a rapid ATP buffer. Increases brain creatine stores ~5-10%.
Benefits
Working memory under mental fatigue
EVIDENCEARae 2003.
Cognitive function during sleep deprivation
EVIDENCEAMcMorris 2006.
Antidepressant effects
EVIDENCEBKious 2019.
Side effects
- Water retention (1-3 lbs)commonmild
Where to buy
Affiliate links| Vendor | Product | Size | Price | Per unit | |
|---|---|---|---|---|---|
| Double Wood Supplements 4.4 | Creatine Monohydrate Powder, 250g | — | $19.99 | — | Buy |