Description
Creatine is a compound naturally produced in the body. Its main function is to help cells regenerate adenosine triphosphate (ATP), the chemical form of energy that fuels the cell. Creatine is especially important to muscle and brain cells. It also acts as an antioxidant and produces anti-inflammatory and immune-supportive actions.
Health Benefits
Creatine is by far the most popular sports nutrition dietary supplement and is also one of the most well-studied. Its benefits include:
- Muscle health and performance: Improves exercise performance.
- Brain health and aging: Supports brain health, lean body mass, bone density, and memory in older subjects.
Available Forms
- Creatine monohydrate: The most widely studied and used form.
- Other forms: Creatine phosphate and creatine citrate, but these are not proven to be more effective than creatine monohydrate.
Dosage
There are two dosage methods:
- Loading and maintenance: 5 g four times daily for the loading phase, followed by 3–5 g daily for maintenance.
- Standard: 3–5 g daily without a loading phase.