Performance/Cognition/Mobility

Creatine

Naturally occurring compound that improves strength and lean mass, with possible cognitive benefits for adults with low dietary creatine intake.

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Quick Take

One of the few supplements that reliably works — best for strength, with some upside for cognition and healthy aging.

Creatine is a nitrogen-containing compound made in the body and found mainly in red meat and fish. It increases phosphocreatine stores, helping muscle and brain cells regenerate ATP more quickly during high energy demand. The best-supported benefits are better strength and power, greater lean mass with training, and possible cognitive support during sleep loss or low dietary creatine intake. It tends to help vegetarians, older adults, and people doing resistance training most.

Potential benefits

Improves strength and power

Increases lean mass with training

Improves function in older adults

May improve memory

May reduce mental fatigue

May reduce muscle soreness

May support bone density

Protocol

Amount

3-5 g

Frequency

Once daily; loading is optional

When

Any time of day — consistency matters more than timing; take with food if it causes stomach upset.

Onset Time

Loading 5-7 days; otherwise about 3-4 weeks to fully saturate

Who Should Consider

Vegetarians and vegans

Adults doing resistance training

Adults 60+ preserving muscle and function

People with low meat or fish intake

People doing sprint or interval training

Sleep-deprived adults under high mental load

Food Sources

Herring (~0.7-1 g per 100 g)
Beef (~0.4-0.5 g per 100 g)
Salmon (~0.4-0.5 g per 100 g)
Pork (~0.4-0.5 g per 100 g)
Tuna (~0.3-0.4 g per 100 g)

How It Works

Creatine increases phosphocreatine stores in muscle and brain, allowing faster ATP regeneration when cells need quick energy. This improves repeated high-intensity muscular output and may help the brain maintain performance during demanding cognitive tasks or low-energy states.

Updated 5/19/2026