Conclusion: Creatine supplementation enhanced measures of memory performance in healthy individuals, especially in older adults (66-76 years).
Does Creatine Hcl help with performance?
Possibly — but there are few reports. 60% of 5 people who reported on Creatine Hcl for performance say it improved. 40% noticed no change and 0% say it got worse.
Performance: what users report
60%better5 reports · few reports
3 better2 no change0 worse
What people say about Creatine Hcl and performance
“taking 2g of creatine hcl (in addition to my morning workout dose) and I have slept insanely well”
“I have made the switch to Creatine HCl, which has helped with the bloating. However, after a week in, I have concluded it doesn't give me the mental and physical gains provided by monohydrate.”
“I take hcl and have noticed great effect quickly...I have 0 bloating issues”
“I drink the creatine HCl. Been on it for a month. Couldn't take the bloating, gas, and diarrhea effects of monohydrate.”
What the research says
AResearch: Strong763 meta-analyses · 2,794 trials on PubMed (for Creatine)
Nutr Rev · 2023
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trialsNutrients · 2023
The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-AnalysisConclusion: Analyses of the moderating effects indicated a small superior benefit for creatine supplementation in younger compared to older adults (0.17 (95%CrI: -0.09 to 0.45)). In conclusion, the results suggest that creatine supplementation combined with RT promotes a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body.
Nutrients · 2024
Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-AnalysisSide effects people mention
sleep issues 1nausea 1acid reflux 1undigested pill 1joint pain 1
Based on few reports — treat as anecdotal. Information only — not medical advice. How we count