Habits & Ritual (6)
Consistent loading protocols reliably elevate muscle creatine and performance across all populations studied
Candow, D.G., Forbes, S.C., Chilibeck, P.D., Cornish, S.M., Antonio, J., & Kreider, R.B.
Creatine stores decline within weeks of stopping — daily supplementation is what sustains the benefit
Candow, D.G., Chilibeck, P.D., & Forbes, S.C.
3–5g/day consistently maintains full creatine saturation — as effective as repeated loading, far easier to stick to
Wax, B., Kerksick, C.M., Jagim, A.R., Mayo, J.J., Lyons, B.C., & Kreider, R.B.
3g/day for 28 days = identical muscle saturation to 20g/day loading — daily consistency is all you need
Hultman, E., Söderlund, K., Timmons, J.A., Cederblad, G., & Greenhaff, P.L.
Consistent supplement routine produced ~2× the lean mass gains vs. same dose at inconsistent times
Cribb, P.J. & Hayes, A.
Gains reversed after stopping creatine despite continued training — the habit, not just the workout, drives the result
Candow, D.G., Chilibeck, P.D., Chad, K.E., Chrusch, M.J., Davison, K.S., & Burke, D.G.
Muscle Performance (5)
Significant lower limb strength gains (SMD = 0.24, p < 0.001) vs. placebo across 20 RCTs
Lanhers, C., Pereira, B., Naughton, G., Trousselard, M., Lesage, F.X., & Dutheil, F.
Significant lean mass and strength gains in women across all life stages; strongest effects post-menopause
Smith-Ryan, A.E., Cabre, H.E., Eckerson, J.M., & Candow, D.G.
Creatine + resistance training significantly increased lean mass and strength in older adults; exercise-adjacent timing produces greatest gains
Forbes, S.C., Candow, D.G., Ostojic, S.M., Roberts, M.D., & Chilibeck, P.D.
Significant upper limb strength gains (SMD = 0.37, p < 0.001) vs. placebo
Lanhers, C., Pereira, B., Naughton, G., Trousselard, M., Lesage, F.X., & Dutheil, F.
+1.37 kg lean tissue; significantly greater upper and lower limb strength vs. placebo
Chilibeck, P.D., Kaviani, M., Candow, D.G., & Zello, G.A.
Neural Performance (5)
Significant memory improvements, especially short-term and working memory — strongest in older adults
Prokopidis, K., Giannos, P., Triantafyllidis, K.K., Kechagias, K.S., Forbes, S.C., & Candow, D.G.
Oral creatine raises brain creatine levels, improving cognitive performance and providing neuroprotective benefits
Roschel, H., Gualano, B., Ostojic, S.M., & Rawson, E.S.
Significant improvements in memory and intelligence/reasoning across multiple RCTs
Avgerinos, K.I., Spyrou, N., Bougioukas, K.I., & Kapogiannis, D.
Creatine improves muscle, bone density, and cognitive function simultaneously in older adults
Gualano, B., Rawson, E.S., Candow, D.G., & Chilibeck, P.D.
Brain creatine increased ~5–15% with oral supplementation; linked to cognitive and neuroprotective benefits
Dolan, E., Gualano, B., & Rawson, E.S.
Safety (4)
Every major safety concern about creatine is contradicted by the controlled clinical evidence
Antonio, J., Candow, D.G., Forbes, S.C., Gualano, B., Jagim, A.R., Kreider, R.B., Rawson, E.S., Smith-Ryan, A.E., VanDusseldorp, T.A., Willoughby, D.S., & Ziegenfuss, T.N.
Clinical consensus: creatine is safe at recommended doses — no kidney or liver effects in any controlled study
Butts, J., Jacobs, B., & Silvis, M.
Creatine has the strongest safety and efficacy evidence of all reviewed athletic supplements
Rawson, E.S., Miles, M.P., & Larson-Meyer, D.E.
ISSN concludes creatine is safe, effective, and well-tolerated across all studied populations
Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., Candow, D.G., Kleiner, S.M., Almada, A.L., & Lopez, H.L.
Note: Studies cited for educational purposes. Results reflect controlled trial conditions. Individual results may vary. Day One products are not intended to diagnose, treat, cure, or prevent any disease. Consult a healthcare professional before starting any supplementation regimen.