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Energy & metabolismRecovery & HRV

Creatine monohydrate

Powder

StrongReal effect, but below wearable noise
2
sources
1
trials
15
participants (largest study)
2
study designs
The verdict

Creatine monohydrate is the best-studied performance supplement there is. Beyond strength, a 2024 trial showed a single large dose partially reversed the cognitive and brain-energy deficits of a night without sleep. It won't raise your HRV, but it helps you perform on the days recovery falls short.

Why this grade
Emerging
Preliminary or mechanistic
Moderate
Some RCTs, limited replication
Strong
Multiple RCTs or meta-analyses, consistent direction

Strong for performance (hundreds of RCTs; ISSN position stand). Emerging for the sleep-loss angle (one crossover RCT, replicated 2026).

How it works

Buffers phosphocreatine so cells regenerate ATP faster — muscle and brain alike.

Who it helps, and who it doesn't

Anyone training; people with high cognitive load on short sleep. Lab creatinine rises harmlessly — tell your doctor.

Measured effects (absolute, from the trials)

Every estimate, against a line of no effect

Diamonds are point estimates; the hairline is the 95% confidence interval where the trial reported one.

  • Cognitive performance during sleep deprivation
    SD-ish · Gordji-Nejad 2024
    +1.00
    [not reported]
0+0.5+1.0NO EFFECT

Units are never mixed on one line: each scale gets its own axis. Where a trial reported no confidence interval we leave it blank rather than inventing one.

Studies over time

2 studies across 7 years

2017 — 2024
20172019202120222024
Meta-analysis or systematic reviewRandomized or crossover trialObservational or preliminaryHover a marker for detail
Dose
3–5 g/day
Timing
Any time; consistency matters
Safety flags
  • · Raises lab creatinine harmlessly; hydrate.
Where to buyRecord what I'm taking

References

  1. 1.
    Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation
    Scientific Reports · 2024 · crossover · n = 15

    0.35 g/kg partially reversed cognitive decline and cerebral energy changes during 21 h of sleep deprivation.

  2. 2.
    International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation
    Journal of the ISSN · 2017 · systematic review

    3–5 g/day is effective and safe across populations.

Umbral is a wellness product, not a medical device. It does not diagnose, treat, cure or prevent any disease. Supplement information is educational; talk to a clinician before starting anything, especially if you are pregnant, under 18, managing a condition or taking medication.