Creatine für Mental Fatigue

B Evidenz Mindestens eine randomisierte Studie unterstützt dies, mit überwiegend konsistenten Ergebnissen.

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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Fazit

Key Study Findings

Review

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

Dose: None vs.: None Outcome: None Wirkung: None None

Population: 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% vs.: None Outcome: None Wirkung: None None

Population: 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 vs.: placebo Outcome: throughout the protocol Wirkung: None P = 0.022

Population: healthy participants

Review

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

Dose: 20 g/d vs.: Placebo Outcome: None Wirkung: None None

Population: elderly

Cohort Study n=480

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

Dose: None vs.: Control Outcome: Cognitive function Wirkung: None p=0.05

Population: 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 vs.: None Outcome: Cognitive function (memory, intelligence/reasoning) Wirkung: None None

Population: Healthy individuals

Key Statistics

Studien

600

Teilnehmer

↑

Positive

Bewertung

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 Zitierungen

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

Medicine and science … 2020 63 Zitierungen

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

Medicinal research reviews 2019 73 Zitierungen

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

Nutrients 2019 23 Zitierungen

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

Experimental gerontology 2018 115 Zitierungen

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

Nutrients 2018 10 Zitierungen

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

Polish archives of … 2017 95 Zitierungen

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

The journal of … 2017 75 Zitierungen

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

Medical hypotheses 2017 29 Zitierungen

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

F1000Research 2014 84 Zitierungen

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 Zitierungen

Mental and physical fatigue-related biochemical alterations. RCT

Nutrition (Burbank, Los … 2009 85 Zitierungen

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

Journal of sports … 2008 36 Zitierungen

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

Neuroscience research 2002 180 Zitierungen

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

Neuropsychobiology 1999 23 Zitierungen

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

Pharmacology, biochemistry, and … 1998 60 Zitierungen

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

The Journal of … 1993 334 Zitierungen

Dosage & Usage

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

Übliche Dosierungen

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

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

In der Forschung untersuchte Dosierungen

Dosierung	Dauer	Wirkung	N
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	--

Beste Einnahmezeit: Any time of day; with or without food

Safety & Side Effects

Gemeldete Nebenwirkungen

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

Bekannte Wechselwirkungen

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

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

Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.

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.

Andere Inhaltsstoffe für Mental Fatigue

Rhodiola rosea B Panax Ginseng C

Creatine für andere Beschwerden

Memory Loss C Sleep-Related Cognitive Impairment C

Kurzfazit

Evidence Strength72%

High confidence

Studienübersicht

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

Alternativen vergleichen

Sehen Sie, wie andere Inhaltsstoffe bei dieser Beschwerde abschneiden.

Alle Inhaltsstoffe ansehen für Mental Fatigue

Mehr erfahren

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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