Creatine vs Shilajit for energy
Short answer: For energy, users rate them about the same: 97% report improvement with Creatine (268 reports) and 94% with Shilajit (67 reports).
Creatine has 763 meta-analyses and 2,794 randomized trials on PubMed; Shilajit has 1 and 7.
Based on 2,279 reports about Creatine and 427 about Shilajit. Not medical advice.
| Creatine Supplement | Shilajit Supplement | |
|---|---|---|
| Users say it helped | 72%helped1,048 reports · high confidence | 61%helped154 reports · high confidence |
| Verdict | Mostly positive | Mostly positive |
| Research | AResearch: Strong | BResearch: Moderate |
| Meta-analyses / RCTs | 763 / 2,794 | 1 / 7 |
| Mainly used for | ||
| Performance % reporting improvement | 98% (542) | 89% (18) |
| Energy % reporting improvement | 97% (268) | 94% (67) |
| Focus % reporting improvement | 93% (249) | 93% (15) |
| Mood % reporting improvement | 87% (125) | 93% (28) |
| Recovery % reporting improvement | 98% (95) | — |
| Common side effects | stomach issues, hair loss, insomnia, water retention | irritability, anxiety, drowsiness, insomnia |
| Typical dose reported | 5 g / daily | 400-600 mg / daily with food |
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.”
The exceptions were β-hydroxy β-methylbutyrate and betaine, which can be considered effective for male athletes. Eurycoma longifolia, a blend of Punica granatum fruit rind and Theobroma cacao seed extracts (Tesnor™) and purified Shilajit extract (PrimaVie™) can be considered possibly effective for men with late-onset hypogonadism; Eurycoma longifolia and Withania somnifera possibly effective for healthy men; and a non-hormonal aromatase inhibitor (Novadex XT™) possibly effective for male athletes.
Int J Impot Res, 2024 ↗“Shilajit actually did wonders for me, I'm chronically ill so energy levels and mental clarity were in the dumps and it's the first thing I've tried that boosts a noticeable amount.”
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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