Creatine 관련 정신적 피로

B 근거 적어도 하나의 무작위 시험이 이를 지지하며, 대체로 일관된 결과를 보입니다.

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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결론

Key Study Findings

Review

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

Dose: None vs: None Outcome: None 효과: None None

대상 집단: 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 효과: None None

대상 집단: 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 효과: None P = 0.022

대상 집단: 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 효과: None None

대상 집단: elderly

Cohort Study n=480

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

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

대상 집단: 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) 효과: None None

대상 집단: Healthy individuals

Key Statistics

연구

600

참여자

↑

Positive

등급

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 인용

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

Medicine and science … 2020 63 인용

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

Medicinal research reviews 2019 73 인용

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

Nutrients 2019 23 인용

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

Experimental gerontology 2018 115 인용

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

Nutrients 2018 10 인용

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

Polish archives of … 2017 95 인용

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

The journal of … 2017 75 인용

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

Medical hypotheses 2017 29 인용

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

F1000Research 2014 84 인용

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 인용

Mental and physical fatigue-related biochemical alterations. RCT

Nutrition (Burbank, Los … 2009 85 인용

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

Journal of sports … 2008 36 인용

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

Neuroscience research 2002 180 인용

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

Neuropsychobiology 1999 23 인용

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

Pharmacology, biochemistry, and … 1998 60 인용

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

The Journal of … 1993 334 인용

Dosage & Usage

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

일반적으로 사용되는 용량

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

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

연구에서 사용된 용량

용량	기간	효과	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	--

권장 복용 시간: Any time of day; with or without food

Safety & Side Effects

보고된 부작용

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

알려진 상호작용

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

일일 최대 섭취 허용량: 5 g/day considered safe for long-term use (ISSN position)

건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.

Frequently Asked Questions

Does Creatine help with 정신적 피로?

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

How much Creatine should I take for 정신적 피로?

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 정신적 피로?

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.

Creatine 다른 건강 상태에 대한 근거

기억력 저하 C 수면 관련 인지 장애 C

한눈에 보기

Evidence Strength72%

High confidence

연구 분석

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

대안 비교

이 건강 상태에 대한 다른 성분의 비교 결과를 확인하세요.

모든 성분 보기: 정신적 피로

자세히 알아보기

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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