Evidence-graded research reviews on creatine supplementation. Every article cites its sources and discloses what we do and don't know.
The loading vs. maintenance debate is settled. Both protocols work — one just gets you there faster. Here's what the dose-response data actually shows, and why 3–5 g/day is the number that keeps appearing across five decades of research.
CreatineAtlas Research · March 28, 2026 · 12 min read · 10 citations
Your brain uses creatine too. A growing body of evidence suggests supplementation may improve short-term memory, reasoning, and cognitive performance — especially under stress, sleep deprivation, or in populations with lower baseline creatine levels.
CreatineAtlas Research · March 21, 2026 · 14 min read · 12 citations
Women have been underrepresented in creatine research for decades. The studies that do exist suggest benefits for strength, bone density, mood, and potentially postmenopausal health — with no evidence of the "bulking" effect many fear.
CreatineAtlas Research · March 14, 2026 · 11 min read · 10 citations
Creatine is one of the most studied supplements in history. The safety data is extensive and reassuring — but there are nuances worth understanding, especially regarding kidney function markers and the hair loss question.
CreatineAtlas Research · March 7, 2026 · 13 min read · 12 citations
Pre-workout? Post-workout? With meals? The timing question generates a surprising amount of debate for something where the answer is: it probably doesn't matter much. But "probably" isn't "definitely," and the limited data we have is worth examining.
CreatineAtlas Research · February 28, 2026 · 8 min read · 7 citations
Vegetarians and vegans have lower baseline creatine stores because dietary creatine comes almost exclusively from animal products. This makes them "super-responders" to supplementation — and there are implications beyond athletic performance.
CreatineAtlas Research · February 21, 2026 · 9 min read · 7 citations
Creatine monohydrate remains the gold standard despite decades of alternatives. Here's the evidence on ethyl ester, HCl, buffered forms, and why newer formulations keep failing in head-to-head studies.
CreatineAtlas Research · April 6, 2026 · 8 min read · 9 citations
Creatine combines safely with several supplements, but interaction effects are supplement-specific. Caffeine may blunt ergogenic gains during loading; carbohydrate enhances uptake; beta-alanine shows additive benefits. Here's how to stack based on evidence, not marketing.
CreatineAtlas Research · April 6, 2026 · 10 min read · 9 citations
Creatine combined with resistance training shows strong evidence for increasing muscle mass and strength in older adults. Evidence for bone density and cognitive benefits is moderate, with safety confirmed in healthy aging populations. Here's what the research supports.
CreatineAtlas Research · April 6, 2026 · 9 min read · 10 citations