Creatine vs Yerba Mate for energy
Short answer: For energy, users rate them about the same: 97% report improvement with Creatine (268 reports) and 100% with Yerba Mate (52 reports).
Creatine has 763 meta-analyses and 2,794 randomized trials on PubMed; Yerba Mate has 7 and 16.
Based on 2,279 reports about Creatine and 136 about Yerba Mate. Not medical advice.
| Creatine Supplement | Yerba Mate Substance | |
|---|---|---|
| Users say it helped | 72%helped1,048 reports · high confidence | 86%helped57 reports · medium confidence |
| Verdict | Mostly positive | Mostly positive |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 763 / 2,794 | 7 / 16 |
| Mainly used for | ||
| Performance % reporting improvement | 98% (542) | — |
| Energy % reporting improvement | 97% (268) | 100% (52) |
| Focus % reporting improvement | 93% (249) | 100% (14) |
| Mood % reporting improvement | 87% (125) | 100% (8) |
| Recovery % reporting improvement | 98% (95) | — |
| Common side effects | stomach issues, hair loss, insomnia, water retention | stomach issues, brain fog, drowsiness, jitteriness |
| Typical dose reported | 5 g / daily | 2-3 teaspoons / daily, multiple infusions |
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 available literature indicates that yerba maté can be used within a balanced and healthy diet for prevention and adjuvant treatment of chronic diseases.
Nutr Rev, 2023 ↗“But after yerba maté, I drink it around 30 min after my shower, I am fully alert, focused, awake and full of energy for the rest of the day.”
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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