Creasyn
Also known as: Creatine Monohydrate, Creatine, Creasyn, C4H9N3O2·H2O
Overview
Creatine monohydrate is a naturally occurring compound synthesized in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine. It is also obtained through dietary sources like meat and fish. As a widely used ergogenic aid and nutritional supplement, creatine is primarily used to enhance muscle mass, strength, and physical performance, especially when combined with resistance training. Emerging research also suggests potential cognitive benefits. Creatine monohydrate is the most studied and effective form of creatine supplementation, increasing phosphocreatine stores in muscle to support rapid ATP regeneration. It is one of the most extensively researched supplements, with numerous randomized controlled trials and meta-analyses supporting its efficacy and safety.
Benefits
Creatine supplementation, when combined with resistance training, produces a small but statistically significant increase in muscle hypertrophy, as measured by imaging techniques. Studies show a mean increase in muscle thickness of approximately 0.10-0.16 cm over 6+ weeks of supplementation and training. These benefits are more pronounced in younger adults, though still present across age groups. Furthermore, creatine has positive effects on physical function and muscle strength, supporting its role in optimizing physical performance. Recent research indicates that creatine monohydrate supplementation may improve cognitive functions, particularly memory, attention, and information processing speed, suggesting potential neuroprotective and cognitive-enhancing properties. Vegetarians may experience greater cognitive benefits due to lower baseline creatine stores.
How it works
Creatine increases intramuscular phosphocreatine stores, facilitating rapid ATP regeneration during high-intensity, short-duration exercise. In the brain, creatine supports energy metabolism by enhancing ATP availability, which may underlie observed cognitive benefits. Creatine is absorbed in the intestine and transported into muscle and brain cells via specific creatine transporters. The bioavailability of creatine monohydrate is high, making it the gold standard form for supplementation.
Side effects
Creatine monohydrate is generally safe and well-tolerated in healthy adults. Common side effects, affecting more than 5% of users, include mild gastrointestinal discomfort, bloating, or water retention. Uncommon side effects, reported in 1-5% of users, may include muscle cramping, although evidence supporting this is anecdotal. Serious adverse events are rare, with no significant issues reported in high-quality randomized controlled trials. No significant drug interactions have been identified, but caution is advised for individuals with pre-existing kidney conditions. Creatine is contraindicated for individuals with kidney disease or impaired renal function. Older adults may experience benefits, though with smaller effect sizes, while vegetarians may respond better cognitively.
Dosage
For creatine monohydrate, a loading phase of 20 g/day for 5-7 days can be used to rapidly saturate muscle stores, or a consistent dose of 3-5 g/day can be taken. Maintenance dosages typically range from 3-10 g/day, with doses within this range shown to be effective in clinical trials. Doses up to 10 g/day are generally considered safe, with higher doses not demonstrating additional benefits. Creatine can be taken pre- or post-exercise, but consistent daily intake is key. Creatine monohydrate is the preferred form due to extensive evidence. Adequate hydration improves absorption, and co-ingestion with carbohydrates may enhance uptake. No specific cofactors are strictly required, but insulin-mediated uptake can be enhanced by carbohydrate intake.
FAQs
Is creatine safe for long-term use?
Yes, long-term studies show no significant adverse effects in healthy individuals when using creatine as directed.
Will creatine cause kidney damage?
There is no evidence of kidney damage in healthy adults. Individuals with pre-existing kidney disease should avoid creatine.
How soon will I see results from creatine?
Muscle mass and strength gains typically appear after 4-12 weeks of supplementation combined with resistance training.
Does creatine help with brain function?
Evidence suggests modest cognitive benefits, particularly in memory and attention, with creatine supplementation.
Is a loading phase necessary when taking creatine?
A loading phase accelerates muscle saturation but is not mandatory; consistent maintenance dosing is effective over time.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/37432300/ – This meta-analysis of 10 RCTs found that creatine supplementation combined with resistance training leads to small but significant increases in muscle hypertrophy, measured by imaging techniques. The pooled effect size showed a mean increase in muscle thickness of approximately 0.10-0.16 cm over 6+ weeks of supplementation and training. The study highlights the benefits of creatine for muscle growth, particularly when combined with exercise.
- https://pubmed.ncbi.nlm.nih.gov/39070254/ – This systematic review and meta-analysis of RCTs found that creatine monohydrate supplementation may improve cognitive functions in adults, particularly memory, attention, and information processing speed. The effect sizes were moderate but statistically significant, suggesting potential neuroprotective and cognitive-enhancing properties. The review supports the use of creatine for cognitive enhancement, especially in populations with lower baseline creatine levels.
- https://www.mdpi.com/2072-6643/16/21/3665 – This review provides a comprehensive overview of creatine supplementation, highlighting its benefits for muscle mass, strength, and physical performance, as well as emerging evidence for cognitive benefits. It emphasizes the safety and efficacy of creatine monohydrate, supported by numerous randomized controlled trials and meta-analyses. The review confirms creatine's role as a well-established ergogenic aid with a strong evidence base.
- https://aspenjournals.onlinelibrary.wiley.com/doi/full/10.1002/jpen.2607 – This systematic review pooling 33 studies confirmed creatine's positive effects on physical function and muscle strength, supporting its role in optimizing physical performance. The review highlights the benefits of creatine for muscle strength and physical function, supporting its role in optimizing physical performance. The study confirms creatine's efficacy and safety.
- https://academic.oup.com/nutritionreviews/article/81/4/416/6671817 – This meta-analysis of RCTs found that higher doses of creatine (>5 g/day) do not necessarily improve memory performance further, possibly due to sufficient endogenous creatine levels and limited blood-brain barrier permeability. Vegetarians may experience greater cognitive benefits due to lower baseline creatine stores compared to omnivores. The study suggests that creatine's cognitive benefits may be dose-dependent and influenced by dietary factors.