Creatine لـ Mental Fatigue

B الأدلة تدعم ذلك تجربة عشوائية واحدة على الأقل، مع نتائج متسقة في معظمها.

A systematic review found moderate certainty evidence for positive effects on memory and processing speed. Single-dose supplementation improved cognitive performance during sleep deprivation through ATP replenishment.

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الخلاصة

Key Study Findings

Review

Creatine Supplementation and the Brain: Have We Put the Cart Before the Horse?

Dose: None مقابل: None Outcome: None التأثير: None None

المجتمع المدروس: narrative review of creatine supplementation effects on brain function

Other 24 weeks

Analysis of Incidence and Clinical Characteristics of RSV Infection in Hospitalized Children: A Retrospective Study.

Dose: 71.9% مقابل: None Outcome: None التأثير: None None

المجتمع المدروس: rsv infection from january 2019 to december 2020

Randomized Controlled Trial Double-blind

Can Creatine Combat the Mental Fatigue-associated Decrease in Visuomotor Skills?

Dose: 20 g مقابل: placebo Outcome: throughout the protocol التأثير: None P = 0.022

المجتمع المدروس: healthy participants

Review

Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain …

Dose: 20 g/d مقابل: Placebo Outcome: None التأثير: None None

المجتمع المدروس: elderly

Cohort Study n=480

Decrease in Serum Vitamin D Level of Older Patients with Fatigue.

Dose: None مقابل: Control Outcome: Cognitive function التأثير: None p=0.05

المجتمع المدروس: patients with fatigue and 240 controls without fatigue,

Systematic Review n=281

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized …

Dose: None مقابل: None Outcome: Cognitive function (memory, intelligence/reasoning) التأثير: None None

المجتمع المدروس: Healthy individuals

Key Statistics

الدراسات

600

المشاركون

↑

Positive

التقييم

Referenced Papers

Creatine Supplementation and the Brain: Have We Put the Cart Before the Horse? Review

Journal of dietary … 2026

Analysis of Incidence and Clinical Characteristics of RSV Infection in Hospitalized Children: A Retrospective Study. Other

Risk management and … 2021 6 اقتباسات

Can Creatine Combat the Mental Fatigue-associated Decrease in Visuomotor Skills? RCT

Medicine and science … 2020 63 اقتباسات

Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle. Review

Medicinal research reviews 2019 73 اقتباسات

Decrease in Serum Vitamin D Level of Older Patients with Fatigue. Other

Nutrients 2019 23 اقتباسات

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Systematic Review

Experimental gerontology 2018 115 اقتباسات

Protein Supplementation During or Following a Marathon Run Influences Post-Exercise Recovery. RCT

Nutrients 2018 10 اقتباسات

Management of fibromyalgia: practical guides from recent evidence-based guidelines. Review

Polish archives of … 2017 95 اقتباسات

Are Dietary Supplements and Nutraceuticals Effective for Musculoskeletal Health and Cognitive Function? A Scoping Review. Review

The journal of … 2017 75 اقتباسات

Intradialytic creatine supplementation: A scientific rationale for improving the health and quality of life of dialysis patients. Review

Medical hypotheses 2017 29 اقتباسات

A review of creatine supplementation in age-related diseases: more than a supplement for athletes. Review

F1000Research 2014 84 اقتباسات

Patients with chronic fatigue syndrome performed worse than controls in a controlled repeated exercise study despite a normal oxidative phosphorylation … CCT

Journal of translational … 2010 139 اقتباسات

Mental and physical fatigue-related biochemical alterations. RCT

Nutrition (Burbank, Los … 2009 85 اقتباسات

Effects of intense exercise on the physiological and mental condition of female university judoists during a training camp. Other

Journal of sports … 2008 36 اقتباسات

Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Other

Neuroscience research 2002 180 اقتباسات

Relationship of energy metabolism detected by 31P-MRS in the human brain with mental fatigue. Other

Neuropsychobiology 1999 23 اقتباسات

Stress hormonal factors, fatigue, and antioxidant responses to prolonged speed driving. Other

Pharmacology, biochemistry, and … 1998 60 اقتباسات

Central activation of autonomic effectors during mental simulation of motor actions in man. Other

The Journal of … 1993 334 اقتباسات

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

الجرعات الشائعة

general:: 3-5 g/day creatine monohydrate
cognitivesupport:: 5 g/day

الحد الأعلى: 5 g/day considered safe for long-term use (ISSN position)

الجرعات المدروسة في الأبحاث

الجرعة	المدة	التأثير	ن
None	--	Mixed	--
71.9%	24 weeks	Positive	--
20 g	--	Positive	--
20 g/d	--	Positive	--
None	--	Mixed	480
None	--	Positive	281
None	--	Positive	16
None	--	Positive	--

أفضل وقت للتناول: Any time of day; with or without food

Safety & Side Effects

الآثار الجانبية المُبلّغ عنها

⚠ Water retention
⚠ Mild gastrointestinal discomfort
⚠ Weight gain (water weight)
⚠ Muscle cramping (rare, dose-dependent)

التفاعلات المعروفة

● Nephrotoxic drugs (monitor kidney function with concurrent use)
● Caffeine (may partially attenuate creatine loading, debated)
● NSAIDs (theoretical additive kidney stress at high doses)

الحد الأقصى المسموح به: 5 g/day considered safe for long-term use (ISSN position)

استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.

Frequently Asked Questions

Does Creatine help with Mental Fatigue?

Based on 8 studies with 600 participants, there is moderate evidence from clinical studies that Creatine may support Mental Fatigue management. Our evidence grade is B (Good Evidence).

How much Creatine should I take for Mental Fatigue?

Studies have used various dosages. A commonly studied range is 3-5 g/day creatine monohydrate. Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of Creatine?

Reported side effects may include Water retention, Mild gastrointestinal discomfort, Weight gain (water weight), Muscle cramping (rare, dose-dependent). Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for Creatine and Mental Fatigue?

We rate the evidence as Grade B (Good Evidence). This rating is based on 8 peer-reviewed studies with 600 total participants. The overall direction of effect is positive.

مكونات أخرى لـ Mental Fatigue

Rhodiola rosea B Panax Ginseng C

Creatine لحالات أخرى

Memory Loss C Sleep-Related Cognitive Impairment C

الخلاصة السريعة

Evidence Strength72%

High confidence

تفصيل الدراسات

RCT (3)Meta (0)Other (5)

قارن البدائل

اعرف كيف تقارن المكونات الأخرى لهذه الحالة.

عرض جميع المكونات لـ Mental Fatigue

اعرف المزيد

References

[1] Darren G Candow et al.. J Diet Suppl. 2026. Creatine Supplementation and the Brain: Have We Put the Cart Before the Horse? doi:10.1080/19390211.2026.2616440 PubMed
[2] Ling Gong et al.. Risk Manag Healthc Policy. 2021. Analysis of Incidence and Clinical Characteristics of RSV Infection in Hospitalized Children: A Retrospective Study. doi:10.2147/RMHP.S305370 PubMed
[3] Jeroen VAN Cutsem et al.. Med Sci Sports Exerc. 2020. Can Creatine Combat the Mental Fatigue-associated Decrease in Visuomotor Skills? doi:10.1249/MSS.0000000000002122 PubMed
[4] Maurizio Balestrino et al.. Med Res Rev. 2019. Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle. doi:10.1002/med.21590 PubMed
[5] Manuela Pennisi et al.. Nutrients. 2019. Decrease in Serum Vitamin D Level of Older Patients with Fatigue. doi:10.3390/nu11102531 PubMed
[6] Konstantinos I Avgerinos et al.. Exp Gerontol. 2018. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. doi:10.1016/j.exger.2018.04.013 PubMed
[7] Michael J Saunders et al.. Nutrients. 2018. Protein Supplementation During or Following a Marathon Run Influences Post-Exercise Recovery. doi:10.3390/nu10030333 PubMed
[8] Winfried Häuser et al.. Pol Arch Intern Med. 2017. Management of fibromyalgia: practical guides from recent evidence-based guidelines. doi:10.20452/pamw.3877 PubMed
[9] G Iolascon et al.. J Nutr Health Aging. 2017. Are Dietary Supplements and Nutraceuticals Effective for Musculoskeletal Health and Cognitive Function? A Scoping Review. doi:10.1007/s12603-016-0823-x PubMed
[10] Theo Wallimann et al.. Med Hypotheses. 2017. Intradialytic creatine supplementation: A scientific rationale for improving the health and quality of life of dialysis patients. doi:10.1016/j.mehy.2016.12.002 PubMed
[11] Rachel N Smith et al.. F1000Res. 2014. A review of creatine supplementation in age-related diseases: more than a supplement for athletes. doi:10.12688/f1000research.5218.1 PubMed
[12] Ruud C W Vermeulen et al.. J Transl Med. 2010. Patients with chronic fatigue syndrome performed worse than controls in a controlled repeated exercise study despite a normal oxidative phosphorylation … doi:10.1186/1479-5876-8-93 PubMed
[13] Satoshi Nozaki et al.. Nutrition. 2009. Mental and physical fatigue-related biochemical alterations. doi:10.1016/j.nut.2008.07.010 PubMed
[14] Takashi Umeda et al.. J Sports Sci. 2008. Effects of intense exercise on the physiological and mental condition of female university judoists during a training camp. doi:10.1080/02640410801885917 PubMed
[15] Airi Watanabe et al.. Neurosci Res. 2002. Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. doi:10.1016/s0168-0102(02)00007-x PubMed
[16] T Kato et al.. Neuropsychobiology. 1999. Relationship of energy metabolism detected by 31P-MRS in the human brain with mental fatigue. doi:10.1159/000026587 PubMed
[17] C Tsopanakis et al.. Pharmacol Biochem Behav. 1998. Stress hormonal factors, fatigue, and antioxidant responses to prolonged speed driving. doi:10.1016/s0091-3057(98)00037-9 PubMed
[18] J Decety et al.. J Physiol. 1993. Central activation of autonomic effectors during mental simulation of motor actions in man. doi:10.1113/jphysiol.1993.sp019528 PubMed

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