Backed by Research

Over 500 peer-reviewed
studies. And counting.

Creatine monohydrate is one of the most studied substances in nutritional science. This is what the research actually shows — and where it's still emerging.

How it works

Creatine fuels your cells.
Everywhere that matters.

Your body produces creatine naturally, but not enough to saturate muscles and brain tissue at optimal levels. Supplementation fills that gap — increasing phosphocreatine stores which rapidly regenerate ATP, your body's primary energy currency.

This matters in muscles during high-intensity output. It also matters in the brain during cognitively demanding tasks, under sleep deprivation, and as we age. The mechanism is the same — more available energy where it's needed.

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ATP
Primary Energy Currency
Regenerated by Phosphocreatine
Muscle cells — power & strength
Brain cells — focus & memory
Cardiac cells — heart function
What the studies show
+14%
Strength & Power Output
Meta-analyses consistently show meaningful improvements in maximal strength and power in people who supplement with creatine monohydrate alongside resistance training.
Rawson & Volek, 2003 · Lanhers et al., 2017
+21%
Faster Recovery
Creatine reduces markers of muscle damage post-exercise and accelerates glycogen replenishment, supporting faster return to training capacity.
Rawson et al., 2011 · Vandenberghe et al., 1997
↑ Sig.
Memory & Processing Speed
A 2024 meta-analysis of 16 RCTs found significant improvements in memory, attention time, and information processing speed with creatine supplementation in adults.
Xu et al., Frontiers in Nutrition, 2024
30+
Years of Clinical Research
Creatine monohydrate has been studied continuously since the early 1990s, making it one of the most longitudinally researched dietary supplements in existence.
Kreider et al., JISSN, 2017
+11%
Brain Creatine Levels
A 2025 pilot trial showed supplementation at higher doses produced an 11% increase in brain creatine levels, with moderate improvements in working memory and executive function.
Smith et al., Alzheimer's & Dementia, 2025
Safe
Long-Term Safety Profile
Studies up to 5 years show no adverse effects on kidney or liver function in healthy individuals at doses of 3–5g daily. One of the safest supplements studied.
Poortmans & Francaux, 1999 · Groeneveld et al., 2005
Benefits across every stage of life
🧠
Cognitive Function
Creatine supports brain ATP production — critical for energy-intensive cognitive tasks. Research shows improvements in memory recall, processing speed, and mental fatigue resistance. Emerging research suggests greater benefits may require 10g/day due to the blood-brain barrier.
Xu et al., 2024 · Gordji-Nejad et al., 2024
💪
Muscle & Athletic Performance
The most well-documented benefit. Creatine consistently improves maximal strength, power output, and training volume by rapidly regenerating ATP during high-intensity efforts — allowing more work before fatigue.
Rawson & Volek, 2003 · Lanhers et al., 2017
🌿
Healthy Aging & Longevity
As we age, creatine stores naturally decline. Supplementation helps preserve muscle mass, supports bone mineral density, and may offer neuroprotective effects relevant to age-related cognitive decline.
Candow et al., 2022 · Smith et al., 2025
♀️
Women's Health
Women naturally have 70–80% lower muscle creatine stores than men, meaning supplementation produces proportionally greater effects — with particular benefits for strength, cognition, mood, and perimenopause.
Smith-Ryan et al., 2021 · Rae et al., 2003
Ready to start the long game?
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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Research citations are provided for educational purposes. Individual results may vary.