Show the source.
Keep the context.

How do we select sources?

We prioritise original human trials, systematic reviews and relevant professional position statements. We also use official clinical references and scientific assessments. Narrative reviews provide context; conference abstracts and laboratory product testing are labelled separately. This is a selected collection, not a systematic search of every published study.

Records link to a paper, its DOI or an original report. We check the title, population, amount, duration and reported result against the available primary record. An abstract may not expose every detail of the full study.

The 10 October 2026 editorial audit used AI-assisted research and Exa to find sources, including null results and methodological criticism. Original records were checked for the claims used here. That process can still miss evidence or make mistakes; it does not replace independent clinical review.

What stays beside each finding?

Who took part, what they took, how long the study lasted and its important limits. We distinguish women-only research from studies in men, laboratory conditions from everyday use, and a primary outcome from secondary findings.

A statistically significant average is not a promise of a noticeable personal benefit. A non-significant result is not proof that two options are identical. Industry funding and limited reporting are noted when relevant.

What does “checked” mean?

The date records our editorial source check. It does not mean the content has received clinical approval, that every new paper has been captured or that a particular product was tested.

Clinical review remains pending. Meaningful future changes will appear on the updates page. We do not invent reviewer names or describe a draft as medically reviewed.

What do the research terms mean?

Lean mass

Body mass excluding fat. A change in this measurement can include water and is not a direct measurement of muscle strength. See an example ↗

Meta-analysis

An analysis that combines results from selected studies. Its usefulness depends on the quality and comparability of those studies. See an example ↗

Loading phase

A short initial period using a higher amount to raise muscle creatine stores more quickly. A gradual approach is also described in research. See an example ↗

Randomised controlled trial

A study that assigns people to groups by chance, then compares outcomes. The participants, size, duration and comparison still matter. See an example ↗

Primary outcome

The main measurement a trial is designed to investigate. A positive secondary result should not obscure an unchanged primary outcome. See an example ↗

How should you use these pages?

Start with your question, check whether the study resembles your circumstances and follow the source. For an individual decision involving a health condition, pregnancy, breastfeeding or concerning symptoms, discuss the details with your clinician.