The Research
The Science Behind Häber
Creatine is one of the most studied supplements in existence. Liposomal delivery is newer — here's what's proven, what's promising, and what isn't tested yet.
What the Research Shows About Creatine
The findings below come from peer-reviewed meta-analyses and randomized controlled trials — not brand studies. Every chart links back to its source.
Strength & Power
Squat Strength Gain: Creatine + Resistance Training vs. Placebo
Bars show weighted mean difference in squat strength gain, placebo set as the 0 kg reference. 95% CI: 3.87–7.40 kg, p < 0.001 · Kazeminasab et al., 2025, Nutrients — meta-analysis of 69 RCTs, n = 1,937
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| Group | Squat Strength Gain vs. Placebo | 95% CI | p-value |
|---|---|---|---|
| Placebo | 0 kg (reference) | — | — |
| Creatine + resistance training | +5.64 kg | 3.87–7.40 | < 0.001 |
Brain & Memory
Memory Improvement (Effect Size) by Age Group
Standardized mean difference (SMD) in memory performance vs. placebo. Prokopidis et al., 2023, Nutrition Reviews — meta-analysis of 8 RCTs, dose 2.2–20 g/day.
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| Age Group | SMD | p-value |
|---|---|---|
| 20–31 years | 0.03 | 0.72 (n.s.) |
| 66–76 years | 0.88 | 0.009 |
Overall executive function showed no significant effect in this analysis.
Why Liposomal Delivery
Standard creatine powder has to survive stomach acid and digestion before it reaches your bloodstream — a meaningful amount is lost along the way. Liposomal encapsulation wraps each dose in a phospholipid shell, modeled on the structure of your own cell membranes, designed to help it survive that trip intact.
Liposomal Delivery Increases Absorption
*Based on a study of liposomal vitamin C, not creatine.
% higher than standard (non-liposomal) vitamin C at equal dose, all p < 0.001. Purpura et al., 2024, European Journal of Nutrition — double-blind, placebo-controlled crossover RCT, n = 27.
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| Measure | Liposomal vs. Standard | p-value |
|---|---|---|
| Plasma Cmax | +27% | < 0.001 |
| Plasma AUC (0–24h) | +21% | < 0.001 |
| Leukocyte Cmax | +20% | < 0.001 |
| Leukocyte AUC (0–24h) | +8% | < 0.001 |
References
- Kazeminasab F, Bahrami Kerchi A, Sharafifard F, et al. "The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis." Nutrients. 2025;17(17):2748. PubMed
- Xu C, Bi S, Zhang W, Luo L. "The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis." Frontiers in Nutrition. 2024;11:1424972. PubMed
- Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. "Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials." Nutrition Reviews. 2023;81(4):416–427. PubMed
- Kreider RB, Kalman DS, Antonio J, et al. "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine." Journal of the International Society of Sports Nutrition. 2017;14:18. PubMed
- Purpura M, Jäger R, Godavarthi A, Bhaskarachar D, Tinsley GM. "Liposomal delivery enhances absorption of vitamin C into plasma and leukocytes: a double-blind, placebo-controlled, randomized trial." European Journal of Nutrition. 2024;63(8):3037–3046. Full text
- Borin DB, Mezzomo NJ, Vaucher RA, et al. "Production, characterization and toxicology assay of creatine pegylated nanoliposome with polysorbate 80 for brain delivery." Anais da Academia Brasileira de Ciências. 2018;90(2 suppl 1):2317–2329. PubMed
- Ostojic SM, Stea TH, Engeset D. "Creatine as a Promising Component of Paternal Preconception Diet." Nutrients. 2022;14(3):586. PubMed
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