Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by the body, primarily in the liver, kidneys, and pancreas. It  is essential for the production of adenosine triphosphate (ATP), a molecule that provides energy to cells.

  Supplemental Benefits of Creatine:   

Improved Athletic Performance: Creatine supplementation can enhance performance in high-intensity, short-duration activities, such as weightlifting, sprinting, and jumping.

Increased Muscle Mass: Creatine may help increase muscle mass and improve body composition when used in conjunction with resistance training.

Enhanced Exercise Recovery: Some studies suggest that creatine may reduce muscle damage and inflammation, potentially aiding in exercise recovery.

Brain Health: Emerging research indicates that creatine may have cognitive benefits and be useful for conditions like depression, alzheimer’s and mitochondrial dysfunction.

  Forms and dosage:

Creatine Monohydrate: This is the most extensively studied and widely used form of creatine. It consists of creatine molecules bound to a water molecule (monohydrate).

Creatine Ethyl Ester: Creatine ethyl ester is a form of creatine that is chemically modified with an ester group. It was marketed as having better absorption and fewer side effects than creatine monohydrate. However, research has not consistently supported these claims, and it is less popular today.

Creatine Hydrochloride (HCl): Creatine HCl is another modified form of creatine. It is claimed to have improved solubility and absorption compared to creatine monohydrate. Some users report less water retention and digestive discomfort with creatine HCl.

Buffered Creatine (Kre-Alkalyn): Buffered creatine is a form of creatine that is marketed as having a higher pH (less acidic) than creatine monohydrate. This is said to improve stability and reduce the conversion of creatine to creatinine (a waste product) before it can be utilized. However, scientific research has not consistently shown significant benefits over creatine monohydrate.

Creatine Nitrate: Creatine nitrate combines creatine with a nitrate molecule. The nitrate component is believed to enhance the absorption of creatine and provide additional benefits related to nitric oxide production and vasodilation. Research on creatine nitrate is limited compared to creatine monohydrate.

Micronized Creatine: Micronized creatine is creatine monohydrate that has been processed to reduce the particle size. This results in improved solubility and potentially faster absorption. It is often considered easier to mix into liquids than regular creatine monohydrate.

Liquid Creatine: Liquid creatine is a pre-dissolved form of creatine that comes in a liquid form. It is claimed to be more convenient and easier to absorb. However, it may have stability issues, and there is limited scientific evidence to support its effectiveness.

Creatine Magnesium Chelate: This form of creatine combines creatine with magnesium, which may have potential benefits for muscle function. However, research on creatine magnesium chelate is relatively limited compared to creatine monohydrate.

Creatine monohydrate is the most researched and well-established, safe form of creatine supplement!!

  Daily dose:

Supplementation typically involves a loading phase (like 15-20 grams per day, split between 4-5 daily doses, for 5-7 days) followed by a maintenance phase (3-5 grams per day).

The alternate method is to simply take 3-5 grams of a creatine supplement each day, without loading. In about three weeks, this approach will get your muscular levels to the same point as a loading protocol.