Creatine

What it does

Creatine is best known for muscle, but it's just as important for the brain: both rely on it as a rapid-recharge energy source. Research increasingly shows it can support memory and processing speed, especially when you're sleep-deprived, aging, or eat little meat. It's one of the most studied and well-tolerated supplements there is.

The science

Creatine is the most evidence-backed performance supplement in existence. Replenishes phosphocreatine for explosive energy, and emerging evidence supports cognitive benefits.

Most relevant for

Mental and physical energy, plant-based eaters, and adults focused on healthy aging.

Key references

• Examine.com: Creatine — research summary
• MyStaq Clinical Elements Library