| ++++ || Креатинин || ↑↑ значительный || Умеренная<ref name="Shefner">Shefner JM, Cudkowicz ME, Schoenfeld D, Conrad T, Taft J, Chilton M, Urbinelli L, Qureshi M, Zhang H, Pestronk A, Caress J, Donofrio P, Sorenson E, Bradley W, Lomen-Hoerth C, Pioro E, Rezania K, Ross M, Pascuzzi R, Heiman-Patterson T, Tandan R, Mitsumoto H, Rothstein J, Smith-Palmer T, MacDonald D, Burke D; NEALS Consortium. A clinical trial of creatine in ALS. Neurology. 2004 Nov 9;63(9):1656-61. http://www.ncbi.nlm.nih.gov/pubmed/15534251</ref><ref name="Mendes">Mendes RR, Pires I, Oliveira A, Tirapegui J. Effects of creatine supplementation on the performance and body composition of competitive swimmers. J Nutr Biochem. 2004 Aug;15(8):473-8. http://www.ncbi.nlm.nih.gov/pubmed/15302082</ref><ref name="Volek">Volek JS, Mazzetti SA, Farquhar WB, Barnes BR, Gómez AL, Kraemer WJ. Physiological responses to short-term exercise in the heat after creatine loading. Med Sci Sports Exerc. 2001 Jul;33(7):1101-8. http://www.ncbi.nlm.nih.gov/pubmed/11445756</ref><ref name="Manjarrez">Manjarrez-Montes de Oca R, Farfán-González F, Camarillo-Romero S, Tlatempa-Sotelo P, Francisco-Argüelles C, Kormanowski A, González-Gallego J, Alvear-Ordenes I. Effects of creatine supplementation in taekwondo practitioners. Nutr Hosp. 2013 Mar-Apr;28(2):391-9. doi: 10.3305/nh.2013.28.2.6314. http://www.ncbi.nlm.nih.gov/pubmed/23822690</ref><ref name="Tarnopolsky" /><ref name="Earnest">Earnest CP, Almada AL, Mitchell TL. High-performance capillary electrophoresis-pure creatine monohydrate reduces blood lipids in men and women. Clin Sci (Lond). 1996 Jul;91(1):113-8. http://www.ncbi.nlm.nih.gov/pubmed/8774269</ref><ref>Tarnopolsky MA, Mahoney DJ, Vajsar J, Rodriguez C, Doherty TJ, Roy BD, Biggar D. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Neurology. 2004 May 25;62(10):1771-7. http://www.ncbi.nlm.nih.gov/pubmed/15159476</ref><ref>Dabidi Roshan V, Babaei H, Hosseinzadeh M, Arendt-Nielsen L. The effect of creatine supplementation on muscle fatigue and physiological indices following intermittent swimming bouts. J Sports Med Phys Fitness. 2013 Jun;53(3):232-9. http://www.ncbi.nlm.nih.gov/pubmed/23715246</ref><ref>Mayhew DL, Mayhew JL, Ware JS. Effects of long-term creatine supplementation on liver and kidney functions in American college football players. Int J Sport Nutr Exerc Metab. 2002 Dec;12(4):453-60. http://www.ncbi.nlm.nih.gov/pubmed/12500988</ref><ref>Kornblum C, Schröder R, Müller K, Vorgerd M, Eggers J, Bogdanow M, Papassotiropoulos A, Fabian K, Klockgether T, Zange J. Creatine has no beneficial effect on skeletal muscle energy metabolism in patients with single mitochondrial DNA deletions: a placebo-controlled, double-blind 31P-MRS crossover study. Eur J Neurol. 2005 Apr;12(4):300-9. http://www.ncbi.nlm.nih.gov/pubmed/15804248</ref><ref>Schilling BK, Stone MH, Utter A, Kearney JT, Johnson M, Coglianese R, Smith L, O'Bryant HS, Fry AC, Starks M, Keith R, Stone ME. Creatine supplementation and health variables: a retrospective study. Med Sci Sports Exerc. 2001 Feb;33(2):183-8. http://www.ncbi.nlm.nih.gov/pubmed/11224803</ref><refname="Deminice">Deminice R, Rosa FT, Franco GS, Jordao AA, de Freitas EC. Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Nutrition. 2013 Sep;29(9):1127-32. doi: 10.1016/j.nut.2013.03.003. Epub 2013 Jun 22. http://www.ncbi.nlm.nih.gov/pubmed/23800565</ref> || Креатин обычно повышает уровень креатинина в сыворотке крови во время фазы нагрузки. Это не является признаком повреждения почек.

| ++++ || Мышечная масса || ↑ незначительный || Очень высокая (20 исследований, подробнее: [[влияние креатина на рост мышц]]) || Трудно оценить прирост сухой мышечной массы из-за увеличения воды в мышечной ткани.

| +++ || Усталость || ↓↓ значительный || Высокая <ref name="Deminice" /><ref>McMorris T, Harris RC, Swain J, Corbett J, Collard K, Dyson RJ, Dye L, Hodgson C, Draper N. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology (Berl). 2006 Mar;185(1):93-103. Epub 2006 Jan 17. http://www.ncbi.nlm.nih.gov/pubmed/16416332</ref><ref>Anomasiri W, Sanguanrungsirikul S, Saichandee P. Low dose creatine supplementation enhances sprint phase of 400 meters swimming performance. J Med Assoc Thai. 2004 Sep;87 Suppl 2:S228-32. http://www.ncbi.nlm.nih.gov/pubmed/16083193</ref><ref>Sakellaris G, Nasis G, Kotsiou M, Tamiolaki M, Charissis G, Evangeliou A. Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study. Acta Paediatr. 2008 Jan;97(1):31-4. Epub 2007 Dec 3. http://www.ncbi.nlm.nih.gov/pubmed/18053002</ref><ref>Schneider-Gold C, Beck M, Wessig C, George A, Kele H, Reiners K, Toyka KV. Creatine monohydrate in DM2/PROMM: a double-blind placebo-controlled clinical study. Proximal myotonic myopathy. Neurology. 2003 Feb 11;60(3):500-2. http://www.ncbi.nlm.nih.gov/pubmed/12578937</ref><ref>Rosenfeld J, King RM, Jackson CE, Bedlack RS, Barohn RJ, Dick A, Phillips LH, Chapin J, Gelinas DF, Lou JS. Creatine monohydrate in ALS: effects on strength, fatigue, respiratory status and ALSFRS. Amyotroph Lateral Scler. 2008 Oct;9(5):266-72. doi: 10.1080/17482960802028890. http://www.ncbi.nlm.nih.gov/pubmed/18608103</ref><ref>Watanabe A, Kato N, Kato T. Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neurosci Res. 2002 Apr;42(4):279-85. http://www.ncbi.nlm.nih.gov/pubmed/11985880</ref> || У детей и подростков с травматическим повреждением головного мозга, принимавших по 400 мг/кг/сут креатина, отмечено снижение усталости от 90% до 10%.

| +++ || Глюкоза в крови || ↓ незначительный || Низкая <ref name="Manjarrez" /><ref name="Earnest" /><ref>Gualano B, Novaes RB, Artioli GG, Freire TO, Coelho DF, Scagliusi FB, Rogeri PS, Roschel H, Ugrinowitsch C, Lancha AH Jr. Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training. Amino Acids. 2008 Feb;34(2):245-50. Epub 2007 Mar 30. http://www.ncbi.nlm.nih.gov/pubmed/17396216</ref><ref>Rooney KB, Bryson JM, Digney AL, Rae CD, Thompson CH. Creatine supplementation affects glucose homeostasis but not insulin secretion in humans. Ann Nutr Metab. 2003;47(1):11-5. http://www.ncbi.nlm.nih.gov/pubmed/12624482</ref> || Не отмечено влияние на уровень глюкозы в крови натощак, но постпрандиально снижение на 11-22%.

| +++ || Минеральная плотность костной ткани || ↑ незначительный || Низкая <ref name="Tarnopolsky" /><ref name="Manjarrez" /><ref>Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men. J Nutr Health Aging. 2005 Sep-Oct;9(5):352-3. http://www.ncbi.nlm.nih.gov/pubmed/16222402</ref> || Существует ограниченное свидетельство в пользу улучшения минеральной плотности костной ткани.

| +++ || Сопротивление усталости || ↑ незначительный || Умеренная <ref name="Manjarrez" /><ref>Rawson ES, Stec MJ, Frederickson SJ, Miles MP. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. 2011 Apr;27(4):451-5. doi: 10.1016/j.nut.2010.04.001. Epub 2010 Jul 1. http://www.ncbi.nlm.nih.gov/pubmed/20591625</ref><ref>Hadjicharalambous M, Kilduff LP, Pitsiladis YP. Brain serotonin and dopamine modulators, perceptual responses and endurance performance during exercise in the heat following creatine supplementation. J Int Soc Sports Nutr. 2008 Sep 30;5:14. doi: 10.1186/1550-2783-5-14. http://www.ncbi.nlm.nih.gov/pubmed/18826587</ref><ref>Walter AA, Smith AE, Herda TJ, Ryan ED, Moon JR, Cramer JT, Stout JR. Effects of creatine loading on electromyographic fatigue threshold in cycle ergometry in college-age men. Int J Sport Nutr Exerc Metab. 2008 Apr;18(2):142-51. http://www.ncbi.nlm.nih.gov/pubmed/18458358</ref><ref>Smith AE, Walter AA, Herda TJ, Ryan ED, Moon JR, Cramer JT, Stout JR. Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women. J Int Soc Sports Nutr. 2007 Nov 26;4:20. http://www.ncbi.nlm.nih.gov/pubmed/18039377</ref><ref>Stout JR, Sue Graves B, Cramer JT, Goldstein ER, Costa PB, Smith AE, Walter AA. Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 - 86 years). J Nutr Health Aging. 2007 Nov-Dec;11(6):459-64. http://www.ncbi.nlm.nih.gov/pubmed/17985060</ref><ref>Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res. 2006 Nov;20(4):928-31. http://www.ncbi.nlm.nih.gov/pubmed/17194255</ref><ref>Smith AE, Fukuda DH, Ryan ED, Kendall KL, Cramer JT, Stout J. Ergolytic/ergogenic effects of creatine on aerobic power. Int J Sports Med. 2011 Dec;32(12):975-81. doi: 10.1055/s-0031-1283179. Epub 2011 Nov 30. http://www.ncbi.nlm.nih.gov/pubmed/22131203</ref> || Малая степень снижения усталости во время физических упражнений, но результат ненадежен.

| +++ || Перекисное окисление липидов || ↓ незначительный || Низкая <ref name="Deminice" /><ref>Rahimi R. Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exercise. J Strength Cond Res. 2011 Dec;25(12):3448-55. doi: 10.1519/JSC.0b013e3182162f2b. http://www.ncbi.nlm.nih.gov/pubmed/22080314</ref><ref>Kingsley M, Cunningham D, Mason L, Kilduff LP, McEneny J. Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress. Oxid Med Cell Longev. 2009 Sep-Oct;2(4):247-54. doi: 10.4161/oxim.2.4.9415. http://www.ncbi.nlm.nih.gov/pubmed/20716911</ref> || Наблюдалось незначительное снижение.

| +++ || Мышечные повреждения || ↓ незначительный || Умеренная <ref name="Deminice" /><ref>Bassit RA, Pinheiro CH, Vitzel KF, Sproesser AJ, Silveira LR, Curi R. Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity.Eur J Appl Physiol. 2010 Mar;108(5):945-55. doi: 10.1007/s00421-009-1305-1. Epub 2009 Dec 3. http://www.ncbi.nlm.nih.gov/pubmed/19956970</ref><ref>Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr. 2009 Jun 2;6:13. doi: 10.1186/1550-2783-6-13. http://www.ncbi.nlm.nih.gov/pubmed/19490606</ref><ref>Rawson ES, Conti MP, Miles MP. Creatine supplementation does not reduce muscle damage or enhance recovery from resistance exercise. J Strength Cond Res. 2007 Nov;21(4):1208-13. http://www.ncbi.nlm.nih.gov/pubmed/18076246</ref><ref>Santos RV, Bassit RA, Caperuto EC, Costa Rosa LF. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sci. 2004 Sep 3;75(16):1917-24. http://www.ncbi.nlm.nih.gov/pubmed/15306159</ref> || Незначительно защищает

| +++ || Мышечная выносливость || ↑ незначительный || Высокая (3 исследования, подробнее: [[влияние креатина на выносливость]]) || Несколько эффективно.