Creatine is a nitrogenous organic acid that helps supply energy to cells throughout the body, particularly muscle cells. Evidence suggests that it can prevent skin aging, treat muscle diseases, help people with multiple sclerosis (MS) to exercise, enhance cognitive ability, and more.
Creatine is formed of three amino acids: L-arginine, glycine, and L-methionine. It makes up about 1 percent of the total volume of human blood.
Around 95% of creatine in the human body is stored in skeletal muscle, and 5 percent is in the brain.
Between 1.5 and 2% of the body’s creatine store is converted for use each day by the liver, the kidneys, and the pancreas.
It is transported through the blood and used by parts of the body that have high energy demands, such as skeletal muscle and the brain.
Creatine can supply energy to parts of the body where it is needed. Athletes use supplements to increase energy production, improve athletic performance, and to allow them to train harder. It is the most commonly used ingredient in sports and energy drinks.
Research suggests that creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury.
Creatine may also have an antioxidant effect after an intense session of resistance training, and it may help reduce cramping. It may have a role in rehabilitation for brain and other injuries.
Creatine deficiency is linked to a wide range of conditions, including, but not limited to:
- chronic obstructive pulmonary disease (COPD)
- congestive heart failure (CHF)
- depression
- diabetes
- multiple sclerosis (MS)
- muscle atrophy
- Parkinson’s disease
- fibromyalgia
- osteoarthritis
Supplements are also taken to increase creatine in the brain. This can help relieve seizures, symptoms of autism, and movement disorders. Taking creatine supplements for up to 8 years has been shown to improve attention, language and academic performance in some children.
Creatine may help improve the strength of people with muscular dystrophy.
A review of 14 studies, published in 2013, found that people with muscular dystrophy who took creatine experienced an increase in muscle strength of 8.5 percent compared with those who did not take the supplement.
“Short- and medium-term creatine treatment improves muscle strength in people with muscular dystrophies and is well-tolerated.”
Dr. Rudolf Kley, of Ruhr University Bochum, Germany
Using creatine every day for 8 to 16 weeks may improve muscle strength and reduce fatigue in people with muscular dystrophy, but not all studies have produced the same results.
In mouse models of Parkinson’s disease, creatine was able to prevent the loss of cells that are typically affected by the condition.
An animal study involving a combined treatment of coenzyme Q(10) and creatine concluded that this might help treat neurodegenerative diseases such as Parkinson’s disease and Huntington’s disease.
In South Korea, 52 women with depression added a 5-gram creatine supplement to their daily antidepressant. They experienced improvements in their symptoms as early as 2 weeks, and the improvement continued up to weeks 4 and 8.
A small-scale study found that creatine appeared to help treat depression in 14 females with both depression and an addiction to methamphetamine.
The results suggested that: “Creatine treatment may be a promising therapeutic approach for females with depression and comorbid methamphetamine dependence.”
The most common creatine supplement is creatine monohydrate. It’s a dietary supplement that increases muscle performance in short-duration, high-intensity resistance exercises, such as weightlifting, sprinting and bicycling. Other forms of creatine don’t appear to have these benefits.
Suggested Use: Take one capsule twice a day with food.
Disclaimer: Do not exceed the stated dose. Not intended to treat, cure or prevent any disease. Always consult your health professional if taking medication or have an existing medical condition. Food supplement: should not be used as a substitute for a varied and balanced diet. These statements have not been evaluated by the FDA. We are not responsible for any adverse reactions to our products.
| capsules | 60, 90, 180 |
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