Explorer

Established Level A · strong human evidence

Creatine

Muscle

Mechanism

It replenishes phosphocreatine and supports short, intense efforts. With training, it helps maintain muscle mass.

Research summary

The performance evidence is broad. Interest in the brain and in aging is more recent and less conclusive.

Human evidence

Established for performance and muscle alongside training. Not established as a longevity pill.

Safety

This is not a treatment. Anyone who is pregnant, nursing, underage, or taking medication should consult a professional before using a supplement.

References

1. Hallmarks of aging: An expanding universeLópez-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. Cell, 2023.DOI 10.1016/j.cell.2022.11.001Updates the framework to twelve hallmarks, including chronic inflammation and dysbiosis. It does not show that human aging can be slowed.

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