NeuroCreatine Creatine Monohydrate

Boost

5,000 mg (5g)

Recover

5,000 mg (5g)

ATP System

Phosphocreatine

Research

500+ Studies

The most researched supplement in human history. Creatine monohydrate has been studied in over 500 clinical trials across 50+ years, establishing it as the gold standard for safe, effective performance enhancement. While famous for building muscle and power, creatine’s true mechanism is cellular energy — it regenerates ATP, the universal energy currency, faster than any other system. This makes creatine valuable far beyond the gym: the brain is among the most metabolically demanding organs, consuming 20% of total ATP despite being only 2% of body weight. Clinical trials now demonstrate creatine’s benefits for working memory, cognitive processing under stress, and mental fatigue resistance — particularly in vegetarians, vegans, elderly, and sleep-deprived individuals who have lower baseline creatine stores. In NTRPX Boost and Recover, NeuroCreatine provides foundational ATP support for both cognitive endurance and physical recovery.

Mechanism of Action

Creatine works through one elegant mechanism: rapid ATP regeneration via the phosphocreatine system.

The ATP-Phosphocreatine Shuttle

ATP (adenosine triphosphate) is the universal energy molecule. When cells use energy, ATP becomes ADP:

The Three Energy Systems

System	Speed	Duration	Power Output	Creatine Role
Phosphocreatine	Instant	6-10 sec	Highest	Primary fuel
Glycolytic	Fast	30 sec - 2 min	High	Buffer during transition
Oxidative	Slow	Minutes-hours	Moderate	Indirect support

Why Phosphocreatine Matters for the Brain

The brain has unique energy demands:

Brain Property	Value	Implication
% of body weight	~2%	Small organ
% of total ATP use	~20%	Massive energy demand
ATP turnover	~6 kg/day	Constant regeneration needed
PCr reserve	Limited	Vulnerable to depletion
Creatine content	~5 mM	Supplementation can increase

Complete Mechanism Summary

Mechanism	Target	Effect	Outcome
ATP regeneration	Phosphocreatine system	Faster ATP resynthesis	Energy resilience
Brain creatine ↑	CNS stores	~10% increase	Cognitive support
Muscle PCr ↑	Skeletal muscle	~20% increase	Power output
Osmotic cell volumization	Intracellular water	Cell swelling	Anabolic signal
Satellite cell activation	Muscle stem cells	↑ Myonuclei	Muscle growth

Creatine Kinase Reaction

The enzyme creatine kinase (CK) catalyzes the reversible transfer:Phosphocreatine + ADP ⇌ Creatine + ATPThis reaction is:

Instantaneous (microseconds)
Reversible (stores energy when ATP is high)
Localized (occurs at the site of ATP use)
Buffered (maintains ATP:ADP ratio)

Cognitive Benefits

The Nootropic Case for Creatine

Creatine’s cognitive benefits are increasingly recognized:

Clinical Evidence: Cognitive Performance

Study	Population	Dose	Duration	Finding
Rae 2003	Vegetarians	5g	6 weeks	↑ Working memory, IQ
McMorris 2006	Sleep-deprived	20g load + 5g	Acute	↓ Mental fatigue
Rawson 2008	Elderly	5g	2 weeks	↑ Cognitive performance
Watanabe 2002	Healthy adults	8g	5 days	↓ Mental fatigue (calculation task)
Hammett 2010	Healthy adults	5g	6 weeks	↑ Processing speed (MRI study)

Why Vegetarians Benefit More

Vegetarians and vegans have significantly lower baseline creatine stores:

Population	Muscle Creatine	Brain Creatine	Response to Supplementation
Omnivores	Baseline	Baseline	Moderate
Vegetarians	~20-30% lower	~10-15% lower	Strong
Vegans	~20-30% lower	~10-15% lower	Strong

Brain Regions Affected

Region	Function	Creatine Impact
Prefrontal cortex	Working memory, executive function	↑ Performance under load
Hippocampus	Memory formation	↑ Energy for consolidation
Basal ganglia	Motor control, reward	ATP for dopamine systems
Cerebellum	Coordination, learning	Motor-cognitive integration

Cognitive Performance Timeline

Time Point	Expected Change	Notes
Day 1-7	Minimal	Loading phase if used
Week 2-4	Emerging	Brain creatine rising
Week 4-6	Noticeable	Brain saturation (~10% ↑)
Week 6+	Maintained	Sustained with 5g/day

Conditions Where Cognitive Benefits Are Strongest

Condition	Mechanism	Effect Size
Sleep deprivation	ATP depletion during extended wake	Large
Vegetarian/Vegan	Low baseline stores	Large
Elderly	Age-related creatine decline	Moderate-Large
Cognitive stress	High ATP demand	Moderate
Normal, rested	Already optimized	Small-Moderate

Physical Performance

Ergogenic Effects

Creatine’s physical benefits are the most extensively documented of any supplement:

Meta-Analysis Summary

Outcome	Effect	Studies	Confidence
Lean mass	+1-2 kg over 4-12 weeks	50+	Very High
Strength (1RM)	+5-10%	40+	Very High
Power output	+5-15%	30+	Very High
Sprint performance	+5-10% (repeated sprints)	20+	High
Endurance	Minimal	15+	High (no effect)

Who Benefits Most Physically

Population	Benefit Level	Notes
Strength athletes	Very High	Primary demographic
Power athletes (sprinters)	Very High	Repeated sprint benefit
Team sport athletes	High	Intermittent high-intensity
Elderly (sarcopenia)	High	Preserves muscle mass
Endurance athletes	Low	Not primary energy system
Weight-class athletes	Moderate	Water retention consideration

Muscle Creatine Saturation

Phase	Protocol	Duration	Muscle Cr Change
Loading (optional)	20g/day (4×5g)	5-7 days	+20% rapidly
Maintenance	5g/day	Ongoing	Maintains saturation
No loading	5g/day only	3-4 weeks	+20% gradually

Physical Performance Timeline

Timeframe	Expectation
Day 1-5 (loading)	Water retention, weight ↑1-2kg
Week 1-2	Emerging strength gains
Week 2-4	Noticeable power improvement
Week 4-8	Peak physical benefits
Week 8+	Maintained with continued use

Pharmacokinetic Profile

ADME Parameters

Parameter	Value	Notes
Bioavailability	~99% (monohydrate)	Excellent absorption
Tmax	1-2 hours	Peak plasma
Half-life	~3 hours (plasma)	But tissue retention is key
Tissue uptake	Active transport (SLC6A8)	Muscle, brain, heart
Distribution	95% in skeletal muscle	Also brain, heart
Excretion	Renal (as creatinine)	~2g/day turnover

Absorption and Distribution

Plasma and Tissue Timeline

Time After Dose	Plasma Level	Muscle Level	Brain Level
0 hours	Baseline	Baseline	Baseline
1 hour	Peak	Minimal change	Minimal change
3 hours	Declining	Slight ↑	Minimal
24 hours	Baseline	Cumulative ↑	Cumulative ↑
1 week	Baseline (trough)	+10-15%	+3-5%
4 weeks	Baseline (trough)	+20% (saturated)	+8-10%

Tissue Saturation Kinetics

Loading Protocol	Time to Muscle Saturation	Time to Brain Saturation
20g/day × 5 days	~5-7 days	~2-3 weeks
5g/day (no load)	~3-4 weeks	~4-6 weeks

The Creatinine Question

Creatine naturally converts to creatinine (waste product):Important: Creatine supplementation raises serum creatinine, which can falsely suggest kidney dysfunction on standard tests. This is a measurement artifact, not actual kidney harm. Inform healthcare providers of supplementation.

Form Selection

Creatine Form Comparison

Form	Bioavailability	Research Base	Cost	Recommendation
Monohydrate	~99%	500+ studies	Low	Gold standard
Micronized Monohydrate	~99%	Same as mono	Moderate	Better solubility
Creatine HCl	~99%	Limited	High	No proven advantage
Buffered (Kre-Alkalyn)	~99%	Limited	High	No proven advantage
Creatine Ethyl Ester	Lower	Limited	High	Avoid (degrades)
Creatine Nitrate	~99%	Very limited	High	Insufficient evidence
Liquid Creatine	Degraded	None	High	Avoid

Why Monohydrate Remains King

Quality Specification (NeuroCreatine)

Attribute	Specification	Method
Identity	Creatine Monohydrate	HPLC, IR
Assay	≥99.5%	HPLC
Creatinine	≤100 ppm	HPLC
Dicyandiamide	≤50 ppm	HPLC
Dihydrotriazine	Undetectable	HPLC
Heavy metals (total)	≤10 ppm	ICP-MS
Lead	≤1 ppm	ICP-MS
Arsenic	≤1 ppm	ICP-MS
Microbial (TPC)	≤100 CFU/g	USP <61>

Creapure® vs Generic

Parameter	Creapure®	Generic
Origin	Germany (AlzChem)	Various (often China)
Purity	≥99.95%	95-99%
Contaminants	Near-zero	Variable
Testing	Extensive	Variable
Certifications	Multiple	Variable
Cost	~20% more	Lower
Recommendation	Preferred	Acceptable if tested

Solubility and Administration

Form	Solubility	Best Practice
Standard monohydrate	~1g/100mL (20°C)	Stir well; slight grittiness OK
Micronized monohydrate	~2g/100mL	Better dissolution
Any form	↑ with warm water	But not necessary

NeuroCreatine Specification: NTRPX sources pharmaceutical-grade creatine monohydrate meeting Creapure® standards. Each batch is tested for identity, purity (≥99.5%), and absence of contaminants (creatinine, dicyandiamide, dihydrotriazine). The 5g dose in Boost and Recover provides the clinically-validated amount for both cognitive and physical benefits.

Dosing Rationale

Dose-Response Analysis

Dose	Physical Effect	Cognitive Effect	Notes
2-3g	Suboptimal	Suboptimal	Below saturation threshold
5g	Optimal	Optimal	Standard maintenance
10g	Same as 5g	Same as 5g	No additional benefit
20g	Loading phase	Loading phase	Only for rapid saturation

Loading vs No-Loading

Approach	Protocol	Time to Saturation	Practical Notes
Loading	20g/day × 5-7 days, then 5g	~1 week	Faster; more GI issues
No loading	5g/day from start	~3-4 weeks	Slower; better tolerated

Both approaches reach the same endpoint. Loading is optional and primarily useful when rapid benefit is desired.

NTRPX Protocol

Product	Creatine Dose	Timing	Purpose
Boost	5g	Morning	Cognitive + foundational
Recover	5g	Post-workout	Physical recovery
Either	5g	Any consistent time	Tissue saturation is key

Timing Flexibility

Claim	Reality
”Must take post-workout”	Timing matters minimally
”Must take with carbs”	May help slightly; not required
”Must take with protein”	No strong evidence
”Timing is critical”	Consistency matters more than timing

Daily Protocol

Timing	Recommendation	Rationale
Morning (with Boost)	Preferred for NTRPX	Consistent daily habit
Post-workout	Also effective	Traditional approach
With meal	Acceptable	May improve absorption slightly
Before bed	Acceptable	No sleep interference

Population-Specific Dosing

Population	Dose	Loading	Notes
Standard adults	5g/day	Optional	Standard protocol
Larger individuals (>100kg)	5-10g/day	Optional	May benefit from upper range
Vegetarians/Vegans	5g/day	Recommended	Greater response expected
Elderly	5g/day	Optional	Sarcopenia prevention
Athletes (high-intensity)	5g/day	Optional	Standard effective
Cognitive focus only	5g/day	Not needed	Patience required (4-6 weeks)

Long-Term Use

Duration	Recommendation
Short-term (weeks)	Effective; benefits building
Medium-term (months)	Optimal; full saturation
Long-term (years)	Safe; no cycling required
Cycling on/off	Not necessary — no benefit to cycling

Synergy Matrix

NTRPX System Synergies

Creatine provides foundational ATP support that enhances multiple NTRPX pathways:

ATP-Dependent Synergies

Many nootropics and supplements require ATP for their mechanisms:

NTRPX Ingredient	ATP Requirement	Creatine Synergy
CDP-Choline	ACh synthesis uses ATP	↑ Choline → ACh conversion
Paraxanthine	Adenosine is ATP-derived	Shared adenine nucleotide pool
Magnesium	Mg-ATP is active form	Creatine + Mg optimize ATP function
L-Tyrosine	Catecholamine synthesis	↑ DA/NE production capacity
Glycine	Protein synthesis	↑ Collagen production capacity

Creatine + CDP-Choline Synergy

Both support neuronal energy and function:

Creatine + Magnesium: The Mg-ATP Complex

ATP functions as Mg-ATP, not free ATP:

Concept	Explanation
Active form of ATP	Mg-ATP complex
Mg role	Stabilizes ATP; required for kinases
Creatine + Mg	Both optimize ATP function
NTRPX application	Creatine (Boost) + Mg (Boost/Luna)

Creatine + Caffeine/Paraxanthine

Combination	Historical Concern	Current Understanding
Creatine + Caffeine	Early study suggested interference	Subsequent research shows no issue
Creatine + Paraxanthine	Untested directly	Expected to be fine (similar to caffeine)

Take together without concern. The single early negative study has not been replicated.

Clinically-Demonstrated Synergies

Combination	Evidence	Mechanism	Benefit
Creatine + Resistance Training	Very Strong	ATP for power + mechanical stimulus	Maximized muscle/strength
Creatine + Protein	Strong	ATP for synthesis + substrate	Muscle protein synthesis
Creatine + Beta-Alanine	Moderate	PCr + carnosine systems	High-intensity performance
Creatine + HMB	Moderate	ATP + anti-catabolic	Lean mass preservation
Creatine + Carbohydrate	Moderate	Insulin enhances uptake	Faster saturation

Synergies with External Compounds

External Compound	Synergy Type	Notes
Beta-Alanine	Complementary buffers	Different fatigue pathways
Citrulline	Blood flow + ATP	Dual performance support
HMB	Anti-catabolic + energy	Preservation during deficits
Omega-3 (DHA)	Membrane + energy	Brain health stack
Vitamin D	Both affect muscle	Common co-deficiencies

Synergy Rating Summary

Synergy	Products	Evidence	Rating
Creatine + CDP-Choline	Boost	Logical	★★★★☆
Creatine + Magnesium	Boost/Luna	Logical	★★★★☆
Creatine + Paraxanthine	Boost/ParaCaffeine	Logical	★★★☆☆
Creatine + Glycine	Boost/Luna/Recover	Logical	★★★☆☆
Creatine + Resistance Training	Recover + Training	Very Strong	★★★★★
Creatine + Beta-Alanine	External	Moderate	★★★★☆

No Negative Interactions

Creatine has no known negative interactions with other supplements or foods at normal doses. It is one of the safest compounds to stack.

Clinical Evidence

Cognitive Performance Trials

Study	Design	N	Dose	Duration	Finding
Rae 2003	RCT	45	5g	6 weeks	↑ Working memory, IQ (vegetarians)
McMorris 2006	RCT	20	20g + 5g	Acute	↓ Mental fatigue (sleep-deprived)
Rawson 2008	RCT	32	5g	2 weeks	↑ Cognitive tasks (elderly)
Watanabe 2002	RCT	24	8g	5 days	↓ Mental fatigue
Hammett 2010	RCT + MRI	19	5g	6 weeks	↑ Brain creatine, processing speed
Benton 2011	RCT	128	5g	6 weeks	No effect (well-rested omnivores)

Key pattern: Benefits most pronounced in depleted states (vegetarian, sleep-deprived, stressed, elderly).

Physical Performance Meta-Analyses

Meta-Analysis	Studies	Finding
Branch 2003	100 studies	↑ Lean mass, strength, power
Rawson 2003	22 studies	↑ Strength 8%, power 14%
Lanhers 2015	53 studies	↑ Upper body strength 5-8%
Devries 2014	10 studies	↑ Muscle mass, strength in elderly

Safety Studies

Study	Duration	Finding
Kreider 2003	21 months	No adverse effects on health markers
Poortmans 2000	Meta-analysis	No kidney function impairment
Kim 2011	12 weeks	Safe in elderly
Cancela 2008	8 weeks	Safe with exercise in elderly

ISSN Position Stand (2017)

The International Society of Sports Nutrition concluded:

Creatine monohydrate is the most effective ergogenic supplement
Safe for short and long-term use
No evidence of harm in healthy individuals
Benefits extend beyond athletics to brain health

Effect Size Summary

Outcome	Effect Size	Evidence Level
Lean mass	d = 0.3-0.5	Very High
Strength	d = 0.4-0.6	Very High
Power	d = 0.5-0.7	Very High
Working memory (depleted)	d = 0.4-0.8	Moderate-High
Mental fatigue (depleted)	d = 0.5-0.7	Moderate
Cognition (normal state)	d = 0.1-0.2	Moderate (minimal)

References

Cognitive:

Rae C et al. Oral creatine monohydrate supplementation improves brain performance. Proc Biol Sci. 2003;270(1529):2147-50. PubMed
McMorris T et al. Effect of creatine supplementation and sleep deprivation on cognitive performance. Psychopharmacology. 2006;185(1):93-103. PubMed
Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function. Amino Acids. 2011;40(5):1349-62. PubMed

Physical:

Branch JD. Effect of creatine supplementation on body composition and performance. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226. PubMed
Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-31. PubMed

Safety:

Kreider RB et al. Long-term creatine supplementation does not significantly affect clinical markers of health. Mol Cell Biochem. 2003;244(1-2):95-104. PubMed
Poortmans JR, Francaux M. Adverse effects of creatine supplementation. Sports Med. 2000;30(3):155-70. PubMed

Position Stand:

Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18. PubMed

Safety & Classification

Adverse Event Profile

Event	Incidence	Severity	Notes
Weight gain (water)	Common	Mild	1-2 kg; intracellular (not bloating)
GI discomfort	5-10% (loading)	Mild	Reduced with maintenance dose
Muscle cramping	Rare (myth)	—	Studies show no increase
Dehydration	Rare (myth)	—	Studies show no increase

Common Myths Debunked

Myth	Reality
”Causes kidney damage”	False — No evidence in healthy individuals
”Causes dehydration”	False — Increases intracellular water
”Causes muscle cramps”	False — No increase; may reduce
”Is a steroid”	False — Natural amino acid derivative
”Only for bodybuilders”	False — Brain benefits established
”Must cycle on/off”	False — Continuous use is safe

Safety Data

Parameter	Finding
LD50	Not determined (too safe to establish)
Long-term studies	21+ months without adverse effects
Kidney function	No impairment in healthy individuals
Liver function	No impairment
Genotoxicity	Negative
Carcinogenicity	No evidence

Regulatory Status

Region	Status	Notes
United States	GRAS; Dietary supplement	FDA no safety concerns
European Union	Novel Food approved	EFSA reviewed
Australia	Permitted supplement	TGA listed
WADA	Not prohibited	Legal for sport
NCAA	Permitted	Legal for collegiate athletes

Contraindications

Category	Consideration	Severity
Kidney disease (pre-existing)	May stress kidneys	★★★★☆ Consult nephrologist
Taking nephrotoxic drugs	Combined stress	★★★☆☆ Consult provider
Pregnancy/Nursing	Limited data	★★☆☆☆ Likely safe; consult

Drug Interactions

Drug Class	Interaction	Severity	Notes
NSAIDs (high-dose chronic)	Theoretical kidney stress	★★☆☆☆	Monitor if combining
Nephrotoxic drugs	Combined kidney load	★★★☆☆	Consult provider
Caffeine	None (early concern debunked)	★☆☆☆☆	Safe to combine
Most supplements	None	★☆☆☆☆	Highly compatible

Special Populations

Population	Safety Status	Notes
Healthy adults	Excellent	Primary demographic
Adolescents	Good	ISSN: acceptable with supervision
Elderly	Excellent	May benefit most
Vegetarians/Vegans	Excellent	Addresses natural deficiency
Athletes	Excellent	Most studied population
Kidney disease	Caution	Requires medical supervision

The Creatinine Misunderstanding

Fact	Implication
Creatine → Creatinine	Natural conversion
Supplementation raises serum creatinine	Expected finding
Elevated creatinine usually indicates kidney dysfunction	BUT not with creatine use
Action: Inform healthcare providers	Prevents unnecessary concern

Tier 1: Foundation

Efficacy

Very High (Physical); Moderate-High (Cognitive)

Validation

Highest — 500+ studies; ISSN position stand

Safety

Excellent — Decades of research; GRAS

Tier Rationale: Tier 1 (Foundation) classification with highest confidence. Creatine monohydrate is the single most researched and validated supplement in existence. Physical performance benefits (strength, power, lean mass) are conclusively established with large effect sizes. Cognitive benefits are demonstrated particularly in depleted populations (vegetarians, sleep-deprived, elderly). Safety profile is exceptional across all studied populations. The 5g daily dose is the consensus recommendation supported by hundreds of studies. This is a true foundational compound.

Vegetarian & Vegan Considerations

The Vegetarian Creatine Gap

Vegetarians and vegans are uniquely positioned to benefit from creatine supplementation:

Baseline Differences

Marker	Omnivores	Vegetarians	Vegans
Muscle creatine	Baseline	-20 to -30%	-20 to -30%
Plasma creatine	Baseline	-15 to -25%	-15 to -25%
Brain creatine	Baseline	-10 to -15%	-10 to -15%
Dietary intake	1-2 g/day	0 g/day	0 g/day

Greater Response to Supplementation

Population	Response to 5g/day	Time to Saturation	Cognitive Benefit
Omnivores	Moderate	3-4 weeks	Small-Moderate
Vegetarians	Large	3-4 weeks	Moderate-Large
Vegans	Large	3-4 weeks	Moderate-Large

Study: Rae 2003 (Key Finding)

Parameter	Detail
Participants	45 vegetarians
Intervention	Creatine 5g vs placebo
Duration	6 weeks
Findings	↑ Working memory, ↑ Processing speed, ↑ Intelligence measures
Significance	p < 0.05 for cognitive tests

Why Vegetarians/Vegans Should Especially Consider Creatine

Natural dietary gap — Zero intake from food
Greater response — More room for improvement
Cognitive benefits — Brain creatine particularly affected
Completely plant-compatible — Synthetic creatine is vegan
Addresses a common concern — “Vegetarians lack creatine”

Creatine Is Vegan

Property	Status
Source	Synthetic (chemical synthesis)
Animal products	None
Vegan certifiable	Yes
Common misconception	”Creatine comes from meat” — False

For Vegetarians & Vegans: Creatine supplementation may be more important for you than for omnivores. Your naturally lower creatine stores mean you have more to gain from supplementation, particularly for cognitive function. The synthetic creatine in supplements contains no animal products and is appropriate for vegan diets.

Practical Considerations

Getting Started

Phase	Duration	Protocol
Option A: No loading	Day 1+	5g/day (NTRPX default)
Option B: Loading	Days 1-5, then ongoing	20g/day (4×5g), then 5g/day

Both approaches reach full saturation. No-loading is simpler and equally effective.

What to Expect

Timeframe	Physical	Cognitive
Week 1	Weight ↑ 1-2kg (water)	Minimal
Week 2-3	Emerging strength gains	Emerging (if depleted)
Week 4-6	Full benefits	Full benefits
Ongoing	Maintained	Maintained

Signs It’s Working

Domain	Positive Indicators
Physical	More reps, faster recovery, strength gains
Cognitive	Sustained focus, less mental fatigue
General	Slight weight increase (water; not fat)

Administration Tips

Tip	Rationale
Take with Boost in AM	Consistent habit
Mix in water or beverage	Dissolves acceptably
Timing is flexible	Saturation matters, not acute timing
Stay hydrated	Good practice (not because of dehydration risk)
Be patient	4-6 weeks for full cognitive benefits

Common Questions

Q: Will creatine make me bloated? A: No. The water retention is intracellular (inside muscle cells), not subcutaneous bloating.Q: Do I need to cycle creatine? A: No. Continuous use is safe and maintains benefits. No advantage to cycling.Q: Will creatine damage my kidneys? A: No evidence of this in healthy individuals. Those with pre-existing kidney disease should consult a nephrologist.Q: I’m not an athlete — should I still take it? A: Yes, if cognitive benefits interest you, especially if vegetarian/vegan, elderly, or often sleep-deprived.Q: Is the weight gain fat? A: No. It’s intracellular water, which is beneficial (cell volumization). It’s typically 1-2 kg.Q: Can I take creatine with coffee? A: Yes. Early concerns about caffeine interference have been debunked.

NeuroCreatine Summary: Creatine monohydrate (5g in Boost and Recover) is the most researched supplement in human history — over 500 studies confirming its safety and efficacy. While famous for physical performance, creatine’s true mechanism is ATP regeneration, making it valuable for the energy-hungry brain as well. Cognitive benefits are particularly pronounced in vegetarians, vegans, the elderly, and sleep-deprived individuals. With a pristine safety record and no need for cycling, creatine is the ultimate foundational compound for both mental and physical performance.

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