Creatine para Mental Fatigue
B Evidências Pelo menos um ensaio aleatorizado apoia esta conclusão, com resultados maioritariamente consistentes.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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B
Conclusão
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.
Key Study Findings
Review
Creatine Supplementation and the Brain: Have We Put the Cart Before the Horse?
Dose: None
vs: None
Outcome: None
Efeito: None
None
População: 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
Efeito: None
None
População: 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
Efeito: None
P = 0.022
População: 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
Efeito: None
None
População: elderly
Cohort Study
n=480
Decrease in Serum Vitamin D Level of Older Patients with Fatigue.
Dose: None
vs: Control
Outcome: Cognitive function
Efeito: None
p=0.05
População: 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)
Efeito: None
None
População: Healthy individuals
Key Statistics
8
Estudos
600
Participantes
↑
Positive
B
Nota
Referenced Papers
Journal of dietary …
2026
Risk management and …
2021
6 citações
Medicine and science …
2020
63 citações
Medicinal research reviews
2019
73 citações
Nutrients
2019
23 citações
Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials.
Systematic Review
Experimental gerontology
2018
115 citações
Nutrients
2018
10 citações
Polish archives of …
2017
95 citações
The journal of …
2017
75 citações
Medical hypotheses
2017
29 citações
A review of creatine supplementation in age-related diseases: more than a supplement for athletes.
Review
F1000Research
2014
84 citações
Journal of translational …
2010
139 citações
Nutrition (Burbank, Los …
2009
85 citações
Journal of sports …
2008
36 citações
Neuroscience research
2002
180 citações
Neuropsychobiology
1999
23 citações
Pharmacology, biochemistry, and …
1998
60 citações
The Journal of …
1993
334 citações
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosagens Comumente Utilizadas
- general:
- 3-5 g/day creatine monohydrate
- cognitivesupport:
- 5 g/day
Limite superior: 5 g/day considered safe for long-term use (ISSN position)
Dosagens Estudadas em Pesquisas
| Dosagem | Duração | Efeito | 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 | -- |
Melhor horário: Any time of day; with or without food
Safety & Side Effects
Efeitos Colaterais Relatados
- ⚠ Water retention
- ⚠ Mild gastrointestinal discomfort
- ⚠ Weight gain (water weight)
- ⚠ Muscle cramping (rare, dose-dependent)
Interações Conhecidas
- ● Nephrotoxic drugs (monitor kidney function with concurrent use)
- ● Caffeine (may partially attenuate creatine loading, debated)
- ● NSAIDs (theoretical additive kidney stress at high doses)
Ingestão máxima tolerável: 5 g/day considered safe for long-term use (ISSN position)
Consulte sempre o seu profissional de saúde antes de iniciar qualquer suplemento.Sempre consulte seu profissional de saúde antes de iniciar qualquer suplemento.
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
Outros ingredientes para Mental Fatigue
Creatine para outras condições
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
Aviso Legal da FDA: Estas declarações não foram avaliadas pela Food and Drug Administration. Os produtos e informações neste site não se destinam a diagnosticar, tratar, curar ou prevenir qualquer doença. As notas de evidência apresentadas são baseadas em nossa análise de pesquisas revisadas por pares publicadas e não constituem aconselhamento médico. Sempre consulte seu profissional de saúde antes de iniciar qualquer regime de suplementação.