Show me studies on creatine's impact on performance.

There are several studies highlighting the impact of creatine on performance, particularly in strength, power, and cognitive domains. Here are key insights from the research discussed by Andrew Huberman:

1. Performance Enhancement: Creatine is well-supported by numerous studies showing significant improvements in power output. It's effective in activities such as sprinting, running, jumping, and weightlifting, with increases ranging from 1% to 20% 1.

2. Cognitive Benefits: Beyond muscle performance, creatine is also noted for its cognitive enhancing effects. It serves as a fuel for neurons, potentially improving cognitive functions such as memory and decision-making. Studies have shown its capacity to enhance brain function, particularly in those not consuming creatine-rich foods like meat 2 3.

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     Performance Enhancers

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     Creatine Uncovered

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     Creatine for Brain Health

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     Creatine for Mood

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     Creatine Benefits

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3. Mood and Neurological Benefits: Creatine may also aid mood regulation and help with major depression. Several studies indicate that creatine supplementation can positively affect symptoms of depression and improve mood along with physical performance 1 4.

4. Health and Recovery: Creatine is associated with improved hydration, reduced fatigue, and potentially enhanced bone mineral density. It's considered safe and effective for most people, enhancing recovery and training outcomes across multiple physiological domains 5.

The extensive body of research supports creatine as a versatile supplement beneficial for both physical and cognitive performance enhancements. Always consult with a healthcare professional before incorporating supplements into your regimen, especially at high doses.