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Creatine Anhydrous

Also known as: Creatine, Creatine monohydrate, Creatine anhydrous

Overview

Creatine is a naturally occurring compound found predominantly in muscle tissue and obtained through diet, mainly from meat and fish. As a supplement, creatine monohydrate is the most common form and is widely used to enhance athletic performance, particularly in high-intensity, short-duration activities. It is also being investigated for potential cognitive benefits. Creatine supplementation increases creatine levels in both muscle and brain tissue, which can improve energy production during intense physical or mental activities. The efficacy of creatine in enhancing athletic performance is well-supported by extensive research, while its cognitive benefits are an area of ongoing study with promising, though less conclusive, evidence. Creatine anhydrous is a dehydrated form of creatine, but less common as a supplement.

Benefits

Creatine supplementation is primarily known for enhancing athletic performance, but research also supports cognitive benefits, particularly in memory. Meta-analyses indicate that creatine improves memory performance in healthy individuals, with a standardized mean difference (SMD) of 0.29 compared to placebo. Older adults (66-76 years) show even more significant memory improvements with creatine supplementation (SMD = 0.88). Additionally, creatine may reduce the time required to complete attention tasks, although it does not significantly impact overall attention. While evidence on executive function is mixed, the benefits in memory are observed in studies ranging from 5 days to 24 weeks, suggesting both short-term and sustained cognitive enhancements.

How it works

Creatine supplementation increases the levels of creatine and phosphocreatine in muscles and the brain. This enhances the phosphocreatine kinase system, which is crucial for the rapid regeneration of ATP (adenosine triphosphate), the primary energy currency of the cell. By augmenting energy reserves, creatine primarily affects the muscular and nervous systems. In muscle tissue, this leads to improved strength and power output. In the brain, increased energy availability supports cognitive processes such as memory and attention. Creatine monohydrate is well-absorbed orally, with its bioavailability enhanced when taken with carbohydrates and protein.

Side effects

Creatine supplementation is generally considered safe for most individuals when used appropriately. Common side effects include gastrointestinal discomfort, such as bloating, stomach cramps, and diarrhea, as well as muscle cramps and weight gain due to increased muscle mass and water retention. Uncommon side effects may include nausea. Rare side effects, such as kidney strain, are more theoretical and not consistently supported by evidence, but individuals with pre-existing kidney or liver conditions should consult a healthcare provider before use. No significant interactions with common medications have been reported, but caution is advised when taken with diuretics or blood thinners. Pregnant or breastfeeding women should also seek medical advice before using creatine supplements.

Dosage

The typical effective dose of creatine is 3-5 grams per day. Some protocols suggest a loading phase of 20 grams per day for 5-7 days to rapidly saturate muscle stores, followed by a maintenance phase of 3-5 grams per day. There is no established maximum safe dose, but exceeding 20 grams per day is unnecessary and may increase the risk of side effects. Creatine is best taken before and after exercise or with meals to enhance absorption. Creatine monohydrate is the most studied and recommended form. Absorption is enhanced when taken with carbohydrates and protein, and adequate hydration is important to support its effects.

FAQs

Is creatine safe to use?

Creatine is generally safe for most individuals when used as directed. However, those with pre-existing kidney or liver issues should consult a healthcare provider before use.

When is the best time to take creatine?

Creatine is best taken before and after exercise or with meals to enhance absorption. Consistency in timing is more important than the specific time of day.

What are the expected benefits of creatine supplementation?

Users can expect improved muscle strength, power, and endurance, as well as potential cognitive benefits such as enhanced memory and reduced mental fatigue.

Does creatine cause kidney damage?

When used properly, creatine does not cause kidney damage in healthy individuals. However, those with pre-existing kidney conditions should consult a healthcare provider.

Is creatine a steroid?

No, creatine is not a steroid. It is a naturally occurring compound found in the body and obtained through diet. It works by increasing energy availability in muscle and brain tissue.

Research Sources

https://academic.oup.com/nutritionreviews/article/81/4/416/6671817 – This systematic review and meta-analysis examined the effects of creatine supplementation on memory performance. The study included 10 RCTs with 492 participants and found that creatine improved memory, especially in older adults. The interventions ranged from 5 days to 24 weeks, indicating both short-term and sustained benefits.
https://libguides.usc.edu/healthsciences/systematicreviews/databases – This URL provides access to databases for systematic reviews, which are essential for evidence-based research. These databases help researchers identify and synthesize high-quality studies on various health interventions, including creatine supplementation.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full – This systematic review and meta-analysis of 16 RCTs with 492 participants investigated the impact of creatine on cognitive function. The study found that creatine had a significant positive impact on attention time but not on overall cognitive function or attention. The interventions ranged from less than 4 weeks to more than 4 weeks.
https://pubmed.ncbi.nlm.nih.gov/35984306/ – This study likely provides additional insights into the effects of creatine supplementation. Further review of the study would be needed to provide a more detailed summary of its findings and methodology.
https://www.mdpi.com/2072-6643/16/21/3665 – This study likely provides additional insights into the effects of creatine on muscle strength and athletic performance. Further review of the study would be needed to provide a more detailed summary of its findings and methodology.