Backed by 1000+ studies

One ingredient. Eight benefits.

Spin the wheel or tap a category to explore what creatine can do for you.

01

Brain

Think clearer, remember more

  • Creatine supports brain energy metabolism — shown to improve short-term memory and processing speed, particularly under mental stress.

  • Multiple meta-analyses confirm benefits for memory and attention tasks after consistent supplementation.

  • Especially effective during sleep deprivation and high cognitive load — helping maintain mental performance when it matters most.

Frontiers in Nutrition, 2024 meta-analysis

02

Strength

More power, less effort

  • Creatine increases your muscles' phosphocreatine stores, enabling faster ATP resynthesis during high-intensity exercise.

  • Meta-analyses show 5–10% greater strength gains when combining creatine with resistance training over 12 weeks.

  • Benefits are most pronounced during short, high-intensity efforts where rapid ATP turnover is critical.

ISSN Position Stand; Nutrients, 2024 meta-analysis

03

Recovery

Come back faster. Train harder.

  • Creatine may reduce muscle damage markers and inflammation at 24–96 hours following exhaustive exercise.

  • Studies show improved strength recovery between sessions — helping you return to peak performance faster.

  • When combined with carbohydrate intake, creatine may enhance post-exercise glycogen restoration.

Sports Medicine, 2022 meta-analysis

04

Sleep & mental resilience

Stay sharp, even when tired

  • Emerging research suggests creatine may improve subjective sleep quality by supporting brain energy metabolism during rest.

  • Strong evidence shows creatine helps maintain cognitive function during sleep deprivation — protecting reaction time and decision-making.

  • May reduce the negative effects of sleep debt on mood, executive function, and mental performance.

Scientific Reports, 2024

05

Body composition

Build lean, stay balanced

  • Meta-analyses show creatine users gain approximately 1 kg more lean mass compared to resistance training alone.

  • No negative effects on hormonal balance — including testosterone levels — have been found in clinical studies.

  • Safe for long-term daily use. One of the most extensively studied supplements in sports nutrition history.

JISSN, 2021 review; Nutrients, 2024

06

Healthy aging

Stay strong and sharp as you age

  • Older adults show the strongest cognitive benefits from creatine — 5 of 6 clinical studies found significant improvements in memory and processing speed.

  • Creatine combined with resistance training helps preserve lean muscle mass and supports bone density during aging.

  • May help counteract age-related decline in brain energy metabolism — your brain's creatine stores naturally decrease with age.

Nutrition Reviews, 2025 systematic review

07

Women's health

Benefits across every life stage

  • Growing evidence supports creatine benefits during perimenopause and post-menopause — helping preserve lean mass and bone density when combined with exercise.

  • Emerging research suggests creatine may improve depressive symptoms, particularly in women, when added to standard treatment.

  • Women naturally have lower creatine stores than men, meaning they may have even more to gain from supplementation — research consistently shows strong responses in both muscle and cognitive outcomes.

Nutrients, 2021; PMC women's health review

08

Not just for athletes

Why everyone should consider creatine

  • Creatine is backed by 1000+ scientific studies — making it one of the most researched and proven safe supplements in history.

  • Benefits extend to cognitive health, healthy aging, and daily energy — your brain uses 20% of your body's energy and creatine helps fuel it.

  • Vegetarians and older adults often see the most significant improvements, as their baseline creatine stores tend to be lower.

ISSN Position Stand; European Food Safety Authority

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