Creatine untuk Mental Fatigue

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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Kesimpulan

Key Study Findings

Review

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

Dose: None vs: None Outcome: None Efek: None None

Populasi: 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 Efek: None None

Populasi: 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 Efek: None P = 0.022

Populasi: 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 Efek: None None

Populasi: elderly

Cohort Study n=480

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

Dose: None vs: Control Outcome: Cognitive function Efek: None p=0.05

Populasi: 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) Efek: None None

Populasi: Healthy individuals

Key Statistics

Studi

600

Peserta

↑

Positive

Peringkat

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 sitasi

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

Medicine and science … 2020 63 sitasi

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

Medicinal research reviews 2019 73 sitasi

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

Nutrients 2019 23 sitasi

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

Experimental gerontology 2018 115 sitasi

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

Nutrients 2018 10 sitasi

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

Polish archives of … 2017 95 sitasi

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

The journal of … 2017 75 sitasi

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

Medical hypotheses 2017 29 sitasi

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

F1000Research 2014 84 sitasi

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 sitasi

Mental and physical fatigue-related biochemical alterations. RCT

Nutrition (Burbank, Los … 2009 85 sitasi

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

Journal of sports … 2008 36 sitasi

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

Neuroscience research 2002 180 sitasi

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

Neuropsychobiology 1999 23 sitasi

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

Pharmacology, biochemistry, and … 1998 60 sitasi

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

The Journal of … 1993 334 sitasi

Dosage & Usage

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

Dosis yang Umum Digunakan

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

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

Dosis yang Diteliti dalam Penelitian

Dosis	Durasi	Efek	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	--

Waktu terbaik diminum: Any time of day; with or without food

Safety & Side Effects

Efek Samping yang Dilaporkan

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

Interaksi yang Diketahui

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

Asupan atas yang dapat ditoleransi: 5 g/day considered safe for long-term use (ISSN position)

Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.

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.

Related Evidence

Bahan lain untuk Mental Fatigue

Rhodiola rosea B Panax Ginseng C

Creatine untuk kondisi lain

Memory Loss C Sleep-Related Cognitive Impairment C

Kesimpulan Singkat

Evidence Strength72%

High confidence

Rincian Studi

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

Bandingkan Alternatif

Lihat bagaimana bahan lain dibandingkan untuk kondisi ini.

Lihat semua bahan untuk Mental Fatigue

Pelajari Lebih Lanjut

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