Creatine and Beta-Alanine
Each entry’s own grades, side by side. A grade says how strong the evidence is for one outcome — it does not rank one entry over the other.
Compound or practice
Creatine
The most-studied performance supplement in existence — and it quietly helps brains too.
Grade A5 graded outcomesrevised Jun 20, 2026
A hand-written entry in Prometheus's bundled library. Its grades are the entry's own reading of the evidence, not a peer-reviewed review.
Compound or practice
Beta-Alanine
Buffers the acid burn of 1–4 minute efforts — one of the better-supported performance supplements, tingle and all.
Grade A2 graded outcomesrevised Jul 10, 2026
A structured monograph in Prometheus's bundled library. Its grades are the monograph's own reading of the evidence, not a peer-reviewed review.
Graded in both
Outcomes are matched by name. Two entries can describe the same outcome in different words, so one listed further down may still be graded in the other.
No outcome has the same name in both entries. They may still overlap under different wording — read the two lists below.
Graded only in Creatine
- Strength / power output Moderate effectEvidence grade A
- Lean mass (with training) Moderate effectEvidence grade A
- Working memory Small effectEvidence grade B
- Sprint performance Small effectEvidence grade B
- Bone density Unclear effectEvidence grade C
Graded only in Beta-Alanine
- High-intensity performance (1–4 min) Small effectEvidence grade A
- Single sprint / max strength Trivial effectEvidence grade D
Conditions
Only in Creatine
- Sarcopenia (age-related muscle loss) ImprovesEvidence grade B
- Depression May improveEvidence grade C
- Type 2 diabetes May improveEvidence grade C
- Chronic kidney disease No clear effectEvidence grade B
Only in Beta-Alanine
None.
What each entry says about the other
- Beta-Alanine’s entry · Works together: Complementary energy systems — a common effective stack.
- Beta-Alanine’s entry · Goes with: Complementary energy systems — a common effective stack.
Both columns are read from the entries as they stand in this library. A comparison is not advice to take either one, and it is no substitute for a clinician who knows the person.