Creatine vs L-Arginine for performance
Short answer: For performance, more users report improvement with Creatine — 98% of 542 reports, versus 83% of 12 for L-Arginine.
Creatine has 763 meta-analyses and 2,794 randomized trials on PubMed; L-Arginine has 106 and 765.
Based on 2,279 reports about Creatine and 211 about L-Arginine. Not medical advice.
| Creatine Supplement | L-Arginine Supplement | |
|---|---|---|
| Users say it helped | 72%helped1,048 reports · high confidence | 49%helped78 reports · medium confidence |
| Verdict | Mostly positive | Mixed |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 763 / 2,794 | 106 / 765 |
| Mainly used for | ||
| Performance % reporting improvement | 98% (542) | 83% (12) |
| Energy % reporting improvement | 97% (268) | — |
| Focus % reporting improvement | 93% (249) | 100% (2) |
| Mood % reporting improvement | 87% (125) | 50% (2) |
| Recovery % reporting improvement | 98% (95) | 100% (4) |
| Common side effects | stomach issues, hair loss, insomnia, water retention | diarrhea, stomach issues, chest pain, tongue biting |
| Typical dose reported | 5 g / daily | 2 g / before bed |
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.”
Supplementation of some but not all micronutrients may benefit cardiometabolic health. This study highlights the importance of micronutrient diversity and the balance of benefits and risks to promote and maintain cardiovascular health in diverse populations. (Antioxidant Supplementation in the Prevention and Treatment of Cardiovascular Diseases; CRD42022315165).
J Am Coll Cardiol, 2022 ↗“Something I found that makes my meds work way better is Citrulline 2g + Arginine 2g twice daily.”
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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