+1.37 kg more lean muscle than training alone. A meta-analysis of 22 randomized controlled trials and 721 participants found that adding creatine to resistance training significantly increased lean tissue mass versus training alone.*

More reps. More power. Biggest effect of any exercise type. Across 100 peer-reviewed studies, creatine produced the largest performance gains in exactly the kind of training most people do: repeated sets, short rest, upper-body work.*

Measurably less muscle damage after tough workouts. A meta-analysis of 9 randomized controlled trials found creatine reduces creatine kinase — a biomarker of muscle damage at 48, 72, and 96 hours post-exercise.*

Better memory. Faster processing speed. A 2024 meta-analysis of 16 randomized trials (492 participants) found creatine supplementation significantly improved measures of memory, attention, and information processing speed in adults.*

Preserves focus and mood under sleep deprivation. In a double-blind clinical trial, participants given creatine maintained cognitive performance and mood after 24 hours of sleep deprivation while the placebo group declined significantly.*

69% less bone mineral density loss at the femoral neck. In a 12-month clinical trial of postmenopausal women, the creatine group lost −1.2% BMD versus −3.9% BMD in the placebo group — a clinically meaningful difference in the hip region most prone to age-related fracture.*

Supports women across every hormonal phase of life. Women have 70–80% lower natural creatine stores than men. A comprehensive review concluded creatine supplementation supports strength, cognition, and mood across the menstrual cycle, pregnancy, and post-menopause.*