Dicreatine Citrate
Also known as: Dicreatine citrate, creatine citrate, Dicreatine Citrate
Overview
Dicreatine citrate is a synthetic compound that combines two molecules of creatine with one molecule of citric acid, forming a creatine salt. It is designed to offer improved water solubility compared to creatine monohydrate, potentially leading to reduced gastrointestinal discomfort. Upon ingestion, it dissociates into creatine and citrate. Primarily used as an ergogenic aid, its main application is to enhance muscle strength, power, and overall exercise performance, similar to the well-established benefits of creatine monohydrate. While creatine monohydrate is extensively researched, direct studies on dicreatine citrate are more limited, with much of its assumed efficacy extrapolated from creatine monohydrate research due to similar bioavailability.
Benefits
Dicreatine citrate is assumed to confer similar benefits to creatine monohydrate, primarily improving muscle strength and power by approximately 8-14% in individuals engaged in resistance training. This is due to its comparable bioavailability to creatine monohydrate, which is the gold standard. Meta-analyses of creatine supplementation generally show statistically significant improvements in strength and power (p < 0.05). A key secondary benefit, specific to dicreatine citrate, is the potential for reduced gastrointestinal side effects compared to creatine monohydrate, attributed to its enhanced solubility. These benefits are broadly observed in healthy adults participating in resistance training, with strength gains typically appearing after several days to weeks of consistent supplementation combined with training. However, direct evidence specifically for dicreatine citrate's efficacy is less robust than for creatine monohydrate.
How it works
Dicreatine citrate functions by increasing the stores of phosphocreatine within muscle cells. Once ingested, it dissociates into creatine and citrate. The creatine component is then taken up by muscle cells, where it is phosphorylated to phosphocreatine. Phosphocreatine plays a crucial role in the rapid regeneration of adenosine triphosphate (ATP) during high-intensity, short-duration exercise. By enhancing the phosphocreatine system, dicreatine citrate supports the body's ability to quickly replenish energy, thereby improving muscle performance. It primarily interacts with skeletal muscle energy metabolism, supporting ATP-dependent processes.
Side effects
Dicreatine citrate is generally considered safe and well-tolerated. The most common side effects, though less frequent than with creatine monohydrate, can include mild gastrointestinal symptoms such as stomach upset or diarrhea, primarily due to its improved solubility. Uncommon or rare side effects are not well-documented specifically for dicreatine citrate. There are no major known drug interactions, but caution is advised when co-administering with nephrotoxic drugs due to creatine's renal excretion. Individuals with pre-existing kidney disease should exercise caution or avoid use. Limited data exist for special populations, so standard creatine precautions apply, including adequate hydration to support renal function.
Dosage
The recommended dosage for dicreatine citrate is similar to creatine monohydrate. A maintenance dose of 3-5 grams per day is typically effective. For faster muscle saturation, a loading phase of 20 grams per day, split into 4-5 doses, can be used for 5-7 days, followed by the maintenance dose. The maximum safe dose for short-term use is up to 20 grams per day, while long-term safety is established for 3-5 grams per day. Timing considerations suggest that post-exercise ingestion may optimize uptake, but consistent daily dosing is generally recommended for maintaining elevated muscle creatine stores. Dicreatine citrate's enhanced water solubility may facilitate easier mixing and ingestion, potentially improving gastrointestinal tolerance. Adequate hydration is recommended, but no specific cofactors are required.
FAQs
Is dicreatine citrate more effective than creatine monohydrate?
Current evidence does not show superior efficacy for dicreatine citrate; its benefits are similar to creatine monohydrate due to comparable bioavailability. No performance advantage has been demonstrated.
Is dicreatine citrate safer or better tolerated?
Due to its improved solubility, dicreatine citrate may reduce gastrointestinal discomfort compared to creatine monohydrate, potentially offering better tolerability for some individuals.
How quickly do benefits appear?
Benefits, such as increased strength and power, typically appear within 1-2 weeks of consistent supplementation when combined with a regular resistance training program.
Can it be taken with other supplements?
Yes, dicreatine citrate can be safely combined with other supplements, such as protein or carbohydrates, which may even enhance its uptake into muscle cells.
Is loading necessary?
While a loading phase can speed up muscle creatine saturation, it is not strictly mandatory. Consistent daily lower doses will eventually achieve the same saturation levels, just over a longer period.
Research Sources
- https://paulogentil.com/pdf/Creatine%20Supplementation%20and%20Upper%20Limb%20Strength%20Performance%20-%20A%20Systematic%20Review%20and%20Meta-Analysis.pdf – This systematic review and meta-analysis of randomized controlled trials (RCTs) found that creatine supplementation significantly improves upper limb strength. The study included multiple RCTs with sufficient sample sizes and durations, providing strong evidence for creatine's ergogenic effects, though it did not differentiate between various creatine forms, primarily focusing on creatine monohydrate as the standard.
- https://www.tandfonline.com/doi/full/10.1186/1550-2783-9-33 – This RCT compared the pharmacokinetics of creatine pyruvate, citrate, and monohydrate. It found that dicreatine citrate showed slightly lower peak plasma creatine concentration than creatine pyruvate but similar absorption kinetics to creatine monohydrate. The study also noted that power improvements were less sustained with citrate compared to pyruvate, highlighting the need for more specific research on dicreatine citrate's efficacy and safety.
- https://apcz.umk.pl/QS/article/download/62359/43245/198409 – This systematic review on creatine supplementation bioavailability and effects concluded that creatine monohydrate is highly bioavailable and effective. It stated that alternative forms, including creatine citrate, have not demonstrated superior advantages over monohydrate in human studies regarding efficacy. However, it acknowledged that creatine citrate's improved solubility might reduce gastrointestinal discomfort, even if it doesn't enhance performance.