What is the recommended dosage for Creatine?

General: 3-5 g/day creatine monohydrate; Cognitive Support: 5 g/day

What are the side effects of Creatine?

Potential side effects include: Water retention, Mild gastrointestinal discomfort, Weight gain (water weight), Muscle cramping (rare, dose-dependent).

Creatine is a naturally occurring compound found in muscle and brain tissue that supports rapid ATP regeneration. While widely known for athletic performance, emerging research suggests creatine supplementation may also support working memory, processing speed, and cognitive performance under stress or sleep deprivation.

What dosage of Creatine has been used in cognitive studies?

Cognitive studies have typically used 3 g to 5 g of creatine monohydrate daily, consistent with the dose used in exercise research. Some short-term studies have used higher loading doses of 20 g per day for 5 to 7 days. Consult your healthcare provider for guidance.

What are the potential side effects of Creatine?

Creatine monohydrate has a strong safety profile in long-term studies. Some individuals may experience water retention, weight gain, or mild gastrointestinal discomfort. People with kidney disease should avoid creatine supplementation. Consult your healthcare provider before use.

Creatine

nootropic

Also known as: Creatine Monohydrate, Cr, Methylguanidine-Acetic Acid

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About

Creatine is primarily known for athletic performance but emerging research highlights its role in brain energy metabolism. It replenishes ATP through the phosphocreatine system, supporting mitochondrial function in neurons. A systematic review found moderate certainty evidence for positive effects on memory function, with additional benefits for attention and processing speed.

How It Works

Enhances brain energy metabolism by replenishing ATP through the phosphocreatine system; supports mitochondrial function in neurons; may regulate neurotransmitter levels and improve cellular energy availability during cognitively demanding tasks.

Evidence For Conditions

Condition	Grade	Studies	Participants
Mental Fatigue	B	8	600	View →
Memory Loss	C	10	700	View →
Sleep-Related Cognitive Impairment	C	4	250	View →

Side Effects

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

Drug & Supplement Interactions

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

Always inform your healthcare provider about all supplements you take.

Related Ingredients

Citicoline Phosphatidylserine Uridine Monophosphate

Quick Facts

Dosage: General: 3-5 g/day creatine monohydrate; Cognitive_Support: 5 g/day
Forms: powder capsule tablet
Natural Sources: Red meat, Fish, Poultry
Upper Limit: 5 g/day considered safe for long-term use (ISSN position)
Best Time: Any time of day; with or without food

Evidence Summary

Mental Fatigue B

Memory Loss C

Sleep-Related Cognitive Impairment C

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.