B Complex vs Creatine for energy
Short answer: For energy, users rate them about the same: 95% report improvement with B Complex (93 reports) and 97% with Creatine (268 reports).
B Complex has 246 meta-analyses and 106 randomized trials on PubMed; Creatine has 763 and 2,794.
Based on 572 reports about B Complex and 2,279 about Creatine. Not medical advice.
| B Complex Supplement | Creatine Supplement | |
|---|---|---|
| Users say it helped | 66%helped166 reports · high confidence | 72%helped1,048 reports · high confidence |
| Verdict | Mostly positive | Mostly positive |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 246 / 106 | 763 / 2,794 |
| Mainly used for | ||
| Performance % reporting improvement | — | 98% (542) |
| Energy % reporting improvement | 95% (93) | 97% (268) |
| Focus % reporting improvement | 84% (25) | 93% (249) |
| Mood % reporting improvement | 91% (35) | 87% (125) |
| Recovery % reporting improvement | — | 98% (95) |
| Common side effects | anxiety, insomnia, headache, neuropathy | stomach issues, hair loss, insomnia, water retention |
| Typical dose reported | 500 mcg B12 | 5 g / daily |
This meta-analysis suggests that B vitamin supplementation is associated with slowing of cognitive decline, especially in populations who received early intervention and intervention of long duration; the study also indicates that higher intake of dietary folate, but not B12 or B6, is associated with a reduced risk of incident dementia in non-dementia aged population. Given the prevalence of dementia cases in many countries with aging populations, public health policies should be introduced to ensure that subgroups of the population at risk have an adequate B vitamin status.
Nutr Rev, 2022 ↗“Adding a B complex has totally eliminated my depression lethargy brain fog insomnia and anxiety.”
The results of the meta-analysis suggest that creatine supplementation did not significantly alter serum creatinine levels (standardized mean difference = 0.48, 95% confidence interval 0.24-0.73, P = .001, I2 = 22%), and did not alter plasma urea values (standardized mean difference = 1.10, 95% confidence interval 0.34-1.85, P = .004, I2 = 28%). The findings indicate that creatine supplementation does not induce renal damage in the studied amounts and durations.
J Ren Nutr, 2019 ↗“I actually feel a lot better. Mentally clearer and more balanced, like I have my brain back.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate