#Creatine
Articles tagged #Creatine on Vitalspell.
Does creatine reduce inflammation? What the 2026 evidence actually shows
A fresh pair of 2026 reviews suggests creatine still earns its place as a performance supplement, but the evidence for lowering systemic inflammation remains thin.
What Creatine Actually Does for Women's Muscle, Brain and Menopause
A sweeping 2025 review argues women metabolise creatine differently than men — and the gap widens during the menopause transition. But a closer look at the cognitive evidence reveals a single small trial, uncorrected multiple comparisons, and a perimenopause-shaped hole in the research.
Thinking About Creatine? What Researchers Actually Want You to Know First
Creatine monohydrate is one of the most studied supplements in existence — but most of what circulates online gets the details wrong. Researchers Richard Kreider, Jan Brauner, and Bruno Gualano unpack what 30 years of evidence actually shows about muscle, cognition, kidney safety, and why you can skip the loading phase.
Plant-Based Diets Match Omnivore Diets for Athletic Performance, Review Finds
A 2025 state-of-the-art review in the American Journal of Lifestyle Medicine finds plant-based eating patterns are non-inferior to omnivore diets for athletic performance and muscle protein synthesis. The strongest supplement evidence supports creatine, caffeine, and protein.
Limited evidence links creatine to better cognition in older adults
A systematic review of six studies finds creatine may benefit memory and attention in adults over 55. The evidence is thin, with only one of six studies rated methodologically 'good.' The authors say high-quality trials are needed before clinical recommendations.
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Brain health supplements: what the evidence says about what works
Brain health supplements are a multibillion-dollar market built on promises most products cannot back. Only multivitamins and creatine have consistent trial data, while most other products sell on claims the research simply does not support.
Creatine monohydrate: what the evidence says about the most studied supplement in sports
Creatine monohydrate is the most studied sports supplement in history. It works reliably for strength and power, shows emerging promise for brain health, and costs pennies per gram. Here is why the more expensive forms have almost no evidence of superiority.