What is Creatine Monohydrate Supplement?

Creatine monohydrate is a dietary supplement popular among athletes, bodybuilders, and individuals looking to enhance their muscle mass, strength, and exercise performance.

It is the most researched and well-established form of creatine supplements. [ref]

Creatine is a naturally occurring compound found in small amounts in certain foods and is also produced by the body.

It plays a critical role in energy production, especially during short bursts of high-intensity exercise.

Supplementing with creatine monohydrate increases the phosphocreatine stores in your muscles, allowing for quicker regeneration of ATP (adenosine triphosphate), the primary energy currency of the cell.

This enhanced energy production can improve performance in high-intensity exercises, support muscle gain, and speed up recovery times.

Is Creatine a Drug or Supplement?

Creatine is classified as a dietary supplement, not a drug.

In many countries, including the United States, dietary supplements are regulated differently from drugs and are considered food products.

Creatine supplements are sold over the counter without the need for a prescription.

They are intended to supplement the diet and provide nutrients that may be missing or not consumed in sufficient quantities.

Creatine is not considered a drug, implying it is used to diagnose, treat, cure, or prevent disease.

Clinical Trails

Clinical trials on creatine monohydrate supplements have been extensive, reflecting a broad interest in understanding its effects on muscle strength, exercise performance, neurological health, and potential therapeutic applications.

Here’s a summary of various findings from these trials:

Muscle Strength and Exercise Performance

Numerous studies have consistently shown that creatine monohydrate supplementation can significantly improve short-term muscle strength and power, especially in activities involving high-intensity, explosive movements such as sprinting and weightlifting.

It has been found to increase muscle mass when used in conjunction with resistance training.

In this randomized controlled trial involving women, findings indicate that initiating creatine supplementation could enhance certain elements of performance during high-intensity exercise. However, it appears to have no significant impact on exercise recovery or the reduction of fatigue, and this holds true across different phases of the menstrual cycle. [ref]

Recovery and Injury Prevention

Clinical trials indicate that creatine may help enhance recovery following intense exercise, reduce the severity of muscle damage, and decrease inflammation.

Some evidence suggests it could play a role in injury prevention and rehabilitation.

Neurological and Cognitive Effects

Creatine has been explored for its potential benefits beyond muscle performance, including protecting against neurological diseases and improving cognitive function.

Trials have investigated its effects on diseases like Parkinson’s and Huntington’s, with some suggesting it may offer neuroprotective benefits.

Other studies have looked at creatine’s impact on cognitive function, particularly under conditions of sleep deprivation or mental fatigue, showing some promising results.

Aging

Research has also explored creatine’s potential to combat age-related loss of muscle mass and strength.

Findings suggest that older adults may experience improvements in muscle mass, strength, and functional performance with creatine supplementation.

In a follow-up analysis of a 1-year randomized controlled trial, 53 older Canadians, comprising 39 men and 31 postmenopausal women with an average age of 58 and healthy BMIs, participated in a study to examine the effects of creatine supplementation combined with resistance training on bone and muscle density. Results showed that creatine significantly improved the total area and density of the tibia, particularly in women who also experienced increases in trabecular bone density, cortical bone content of the tibial shaft, and lower leg muscle density. [ref]

Heart Health

There is limited but growing interest in creatine’s potential impact on cardiovascular health, with some trials investigating its effect on heart rate, blood pressure, and endothelial function.

This meta-analysis revealed that using supplements such as creatine phosphate and vitamin C could have positive outcomes for children suffering from viral myocarditis. Nonetheless, it's important to note that these conclusions stem from studies whose methodological quality remains uncertain. [ref]

Therapeutic Applications

Beyond sports and fitness, creatine is being studied for its potential therapeutic benefits in various medical conditions, including muscular dystrophy, diabetes, and osteoarthritis. While the results are preliminary, they highlight the diverse potential of creatine supplementation.

Across these trials, creatine monohydrate is generally well-tolerated, with a good safety profile when consumed at recommended dosages.

However, outcomes can vary based on factors such as the population studied, dosage, and duration of supplementation.

The vast body of research supports creatine monohydrate’s benefits for enhancing physical performance, with emerging evidence suggesting broader health and therapeutic potentials.

How to Take Creatine Supplement?

Creatine supplements are commonly taken in a "loading phase" followed by a "maintenance phase."

The loading phase involves taking a higher dose of creatine, typically around 20 grams per day, divided into four 5-gram servings for 5–7 days.

This quickly saturates your muscles with creatine.

After the loading phase, you enter the maintenance phase, where you reduce the amount to about 3–5 grams per day to maintain high muscle creatine levels.

Creatine can be mixed with water, juice, or your protein shake. It's important to stay hydrated while supplementing with creatine.

When to Take Creatine Supplement

Research on the optimal time to take creatine is mixed, but many experts suggest it may be most effective when taken close to your workout times.

Some studies suggest taking creatine shortly before or after exercising may be more beneficial than taking it at a time far removed from workouts.

However, consistency is key, and ensuring you take your creatine supplement daily is more important than the exact timing relative to your exercise.

Is Creatine a Legal Supplement?

Yes, creatine is a legal supplement in the United States and many other countries worldwide.

It is allowed by most sports organizations, including the International Olympic Committee and the National Collegiate Athletic Association (NCAA). [ref]

However, athletes should always check with their governing bodies for current regulations and banned substances lists.

What is Creatine Supplement Made Of?

Creatine supplements are usually made of creatine monohydrate, a crystalline form that combines creatine with one water molecule.

Creatine monohydrate is the most common and widely studied form of creatine, known for its safety and effectiveness.

It is synthesized in a laboratory setting to produce a highly pure and bioavailable form of creatine.

What is the Best Creatine Supplement for Building Muscle?

Creatine monohydrate is widely considered the best form of creatine supplement for building muscle due to its extensive research, effectiveness, and safety profile.

It has been shown to support muscle mass, strength, and exercise performance increases.

While there are other forms of creatine, such as creatine ethyl ester or buffered creatine, studies have consistently shown that creatine monohydrate is superior in terms of absorption and muscle uptake.

Why Use Creatine Supplements?

Creatine supplements enhance athletic performance, increase muscle mass, and improve strength.

They work by increasing the availability of creatine and phosphocreatine within the muscle, aiding in the maintenance of energy during high-intensity exercise such as weightlifting and sprinting.

This can improve workout performance, faster muscle growth, and quicker recovery between workouts.

Creatine also has neurological benefits and may help improve cognitive function, especially in sleep deprivation or brain injury.

Can Creatine Supplements Cause Kidney Stones?

There is no conclusive evidence that creatine supplementation directly causes kidney stones.

Creatine is generally considered safe for healthy individuals when taken at recommended doses.

However, it is important to consume plenty of water to help facilitate creatine's absorption and utilization by the body and to support overall kidney function.

Individuals with pre-existing kidney conditions should consult a healthcare provider before starting creatine supplementation.