Evidence-led guide Clinical review pending · 10 October 2026
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Open the research

The finding.
And the fine print.

24 source records, with the people, protocol and limits in view. This is a curated library, not an exhaustive systematic review.

Last checked 10 October 2026 · Clinical review pending

Showing all 24 source records.

Meta-analysis2026

Kidney meta-analysis, 2026

Serum creatinine increased; creatinine-based filtration estimates fell. Filtration measured with Cr-EDTA did not show a significant difference.

Who
1,036 participants across 26 studies; mixed populations, including some kidney-disease studies
Dose
Varied across studies
Duration
Varied across studies
Limits
Not female-specific. Cystatin C was measured in only two trials. An abnormal kidney result still needs clinical assessment; this is not permission to supplement with kidney disease.
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Meta-analysis2026

Postmenopausal meta-analysis, 2026

Small lean-mass and leg-press strength benefits were found overall; bone density was unchanged.

Who
608 women randomised in seven trials; lean mass pooled 338 women, leg-press strength 111
Dose
Varied; benefits were seen in trials using at least 5 g/day with resistance training
Duration
12 to 104 weeks
Limits
Mostly some risk-of-bias concerns; not prospectively registered. Dose and training varied together. Lean mass includes water, and its prediction interval included no effect.
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Randomised trial2026

Sleep-deprivation trial, 2026

Selected cognitive tasks deteriorated less after creatine during laboratory sleep deprivation.

Who
29 healthy adults, including 17 women, aged 20 to 40
Dose
Single 0.2 g/kg dose versus placebo in a crossover trial
Duration
Laboratory testing during about 21 hours awake
Limits
Small trial, retrospective registration and multiple tasks/subgroups. This high single dose is not a routine recommendation or proof of better sleep, everyday brain-fog relief or a replacement for sleep.
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Randomised trial2025

CONCRET-MENOPA trial, 2025

Selected reaction-time and brain-creatine measures differed, but the primary mental-fatigue outcome did not show a significant treatment-by-time effect (p = 0.92).

Who
36 peri- and postmenopausal women, mean age about 50
Dose
HCl 750 or 1,500 mg/day; or HCl plus ethyl ester 800 mg/day; or placebo
Duration
8 weeks
Limits
36 participants across four groups; multiple outcomes and alternative forms. Partly funded by Vireo Systems; author creatine-industry relationships disclosed. Does not establish a treatment for brain fog.
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Lab test2025

SuppCo laboratory report, 2025

The report found substantial discrepancies between labelled and measured creatine for some sampled gummies.

Who
Selected gummy products purchased in the US; not human participants
Dose
Labelled amounts varied between products
Duration
Single testing snapshot in 2025
Limits
A commercial testing report, not a clinical trial. Selected samples cannot describe every brand, later batch or Australian product.
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Randomised trial2025

Lak et al., 2025

No significant difference in hair outcomes or DHT between creatine and placebo.

Who
Resistance-trained men aged 18 to 40; 38 completers, 37 with hair assessments
Dose
5 g/day
Duration
12 weeks
Limits
Men only, small sample and 12 weeks. This does not establish long-term effects in women.
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Clinical reference2025

LactMed breastfeeding reference, 2025

Human milk levels after maternal supplementation have not been measured. LactMed advises avoiding supplementation unless prescribed by a healthcare professional.

Who
Breastfeeding mothers and infants; evidence reference, not a supplementation trial
Dose
No established breastfeeding supplementation regimen
Duration
Reference revised 15 July 2025
Limits
Creatine naturally occurring in milk is not evidence that taking extra creatine during breastfeeding is safe. Infant-outcome data are lacking.
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Randomised trial2025

Desai et al., 2025

Lean mass rose initially, but subsequent training-related lean-mass gains did not differ significantly between groups.

Who
63 adults randomised, including 34 women; 54 completed the training intervention
Dose
5 g/day creatine monohydrate; control received neither creatine nor placebo
Duration
7-day supplementation-only period, then 12 weeks of resistance training
Limits
No placebo; body water and hydration were not controlled or measured. Younger mixed-sex sample. This single null trial does not overturn all other trials or establish a need for higher doses.
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Conference abstract2025

Pregnancy pilot abstract, 2025

A small open-label pharmacokinetic study reported similar single-dose blood concentrations and no major adverse events.

Who
Stage 1: 7 third-trimester pregnant and 8 non-pregnant women; Stage 2 described 8 pregnant women
Dose
Stage 1 single 5 g dose; Stage 2 described 5 g every 8 hours
Duration
Hours after one dose; Stage 2 described 3 days
Limits
Conference abstract, very small samples and brief exposure. Stage 2 modelling was incomplete in the report. Not a trial establishing maternal or infant benefit, long-term safety or a routine pregnancy dose.
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Review2025

Common questions, part II, 2025

Creatine and caffeine co-ingestion studies have mixed performance findings; timing evidence also has substantial limitations.

Who
Mixed populations and protocols in the reviewed literature
Dose
Varied creatine and caffeine regimens
Duration
Varied across studies
Limits
Narrative review. Co-ingestion studies do not directly test every coffee recipe, temperature or individual response. Authors disclose industry relationships.
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Review2025

Smith-Ryan et al., 2025

Research in women is growing, with exercise outcomes better established than many proposed life-stage benefits.

Who
Women across life stages in the reviewed literature
Dose
Varied across studies
Duration
Varied across studies
Limits
Narrative review. Pregnancy and perimenopause remain research gaps. Industry supported publication; some authors disclose commercial advisory roles.
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Scientific opinion2024

EFSA cognition assessment, 2024

The panel concluded that a causal improvement in cognitive function had not been established by the submitted evidence.

Who
Human cognition studies submitted for a health-claim assessment
Dose
Varied across assessed trials
Duration
Varied across assessed trials
Limits
A 2024 assessment with a defined claim and evidence scope; it predates later trials. This is not an Australian regulatory decision and does not prove that every possible cognitive effect is absent.
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Randomised trial2024

Gordji-Nejad et al., 2024

Some cognitive measures improved after a high single dose during sleep deprivation.

Who
15 healthy adults in a crossover experiment
Dose
Single 0.35 g/kg dose
Duration
Laboratory sleep deprivation, about 21 hours awake
Limits
Small experiment in a specific setting. It does not establish a routine dose for brain fog or an alternative to sleep.
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Randomised trial2024

Sleep trial in women, 2024

Longer sleep was reported on resistance-training days in the creatine group; broader sleep findings were limited.

Who
21 naturally menstruating women completed the study
Dose
5 g/day plus maltodextrin, versus placebo
Duration
6 weeks
Limits
Small exercise-linked study using wearable and questionnaire outcomes. It does not establish creatine as a sleep remedy.
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Randomised trial2023

Chilibeck et al., 2023

No added bone-density or measured strength benefit; selected bone-geometry measures and walking time favoured creatine.

Who
237 postmenopausal women, mean age 59, randomised
Dose
0.14 g/kg/day
Duration
2 years
Limits
Both groups exercised. Lean-mass benefit appeared in a valid-completers subanalysis. Secondary bone geometry findings are not proof of fewer fractures.
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Randomised trial2023

Sandkühler et al., 2023

Neither primary cognitive test met the conventional significance threshold. Bayesian analyses suggested a possible small benefit.

Who
123 adults; approximately half vegetarian and half omnivorous
Dose
5 g/day creatine monohydrate versus placebo in a crossover trial
Duration
6 weeks per condition
Limits
Results depend on the analysis; exploratory tests did not show improvement. Not a trial of everyday menopausal brain fog. Side effects were reported more often with creatine.
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Randomised trial2023

Fluid distribution trial, 2023

Body water increased in the luteal phase, without a significant body-mass difference from placebo.

Who
30 active women aged 18 to 40 completed the study
Dose
20 g/day, in four 5 g portions
Duration
5 days in each of two menstrual phases, separated by a washout
Limits
A small, short loading study in younger active women. It cannot predict an individual response or long-term weight change.
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Systematic review2022

Caffeine interaction review, 2022

Findings differed by protocol: some chronic co-use studies suggested interference, while others did not.

Who
Ten studies of caffeine and creatine protocols
Dose
Varied loading, chronic caffeine and acute caffeine protocols
Duration
Varied across studies
Limits
Small heterogeneous evidence base; does not establish one rule for coffee, a safe storage duration, or a women-specific response.
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Review2021

Antonio et al., 2021

The reviewed studies do not support creatine causing fat gain; water changes and dosing need separate consideration.

Who
Mixed populations across the reviewed research
Dose
Varied; includes daily and loading protocols
Duration
Varied across studies
Limits
A narrative review, not one trial. Populations and methods differ. Several authors report supplement-industry relationships.
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Meta-analysis2021

Dos Santos et al., 2021

Upper-body strength improved overall. Lower-body strength and muscle-mass effects were not significant in the overall analysis.

Who
211 women in ten eligible reports; eight studies with 176 women contributed to the quantitative synthesis
Dose
Varied across trials
Duration
Varied; subgroup analysis considered at least 24 weeks
Limits
The authors rated strength and muscle-mass evidence as low certainty. Outcome samples were smaller; the longer-duration subgroup does not establish when benefits begin.
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Review2021

Ribeiro et al., 2021

Available timing studies do not establish a reliable advantage for taking creatine before versus after training.

Who
Mixed exercise-study populations
Dose
Varied daily regimens
Duration
Varied across reviewed studies
Limits
Small studies and methodological limitations. Evidence about precise timing in women is limited.
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Systematic review2020

de Guingand et al., 2020

The review found no serious adverse events attributed to creatine in the included female studies.

Who
951 female participants across 29 studies monitoring adverse outcomes
Dose
Varied across studies
Duration
Varied across studies
Limits
Safety reporting was inconsistent. This is not a guarantee for every person, dose or medical situation.
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Position stand2017

Kreider et al., 2017

Daily lower doses can raise muscle creatine stores gradually; a loading phase is optional.

Who
Mixed populations in the reviewed research
Dose
Includes 3 to 5 g/day maintenance protocols
Duration
Varied across studies
Limits
A position statement synthesising varied research. It is not an individual dosing prescription. Several authors disclose industry relationships.
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Randomised trial2012

Jagim et al., 2012

Buffered creatine did not show better muscle creatine, body composition or performance outcomes than monohydrate.

Who
36 resistance-trained young men completed the trial
Dose
Buffered: 1.5 g/day or loading/maintenance; monohydrate: 20 g/day then 5 g/day
Duration
28 days
Limits
Small, short male-only trial. Results for this buffered formulation do not settle every alternative form. Industry funding disclosed.
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