Micronized Creatine Matrix Blend
Also known as: Creatine Monohydrate, Creatine Ethyl Ester, Creatine Phosphate, Creatine Citrate, Creatine Malate, Creatine
Overview
Creatine is a naturally occurring compound synthesized in the body from the amino acids glycine, L-arginine, and L-methionine. It is primarily stored in muscle tissues and the brain, serving a crucial role in energy production, particularly during high-intensity activities. Supplementation with creatine, particularly in its well-researched monohydrate form, has been shown to enhance athletic performance, increase muscle strength, and promote hypertrophy, especially when combined with resistance training. Creatine elevates levels of creatine and phosphocreatine in muscle, which aids in the rapid regeneration of adenosine triphosphate (ATP), the primary energy carrier in cells. Dietary sources of creatine are mainly meat, fish, and eggs, but many athletes and fitness enthusiasts opt for supplements to optimize performance gains.
Benefits
Numerous studies confirm the benefits of creatine supplementation, particularly for high-intensity exercise and strength training. A meta-analysis indicates a small, yet statistically significant pooled effect size on muscle hypertrophy of 0.11, correlating to an average muscle thickness increase of 0.1-0.16 cm. Younger adults tend to experience greater performance improvements than older individuals. In addition to strength gains, creatine may also confer cognitive benefits during sleep deprivation and assist with the preservation of lean body mass during weight loss efforts. These benefits typically become observable after a duration of 6-10 weeks of consistent daily intake.
How it works
Creatine supplementation raises concentrations of free creatine and phosphocreatine in muscle cells, thereby accelerating ATP regeneration during short-duration, high-intensity exercises through the creatine kinase system. This increased energy availability enhances muscle performance and endurance. The absorption of oral creatine is efficient; a loading phase of higher doses may be used to quickly achieve the desired effects.
Side effects
Creatine is widely regarded as safe for the majority of users, with endorsements from the International Society of Sports Nutrition. The primary side effect is weight gain due to water retention, observed in over 5% of users. Less common effects, occurring in 1-5% of individuals, include nausea, stomach pain, diarrhea, and muscle cramping. Rarely, prolonged high doses (<1% of cases) have been associated with potential risks to liver or kidney functions, although these concerns are not substantiated by prevailing research. Individuals with existing kidney or liver conditions should exercise caution, and pregnant or breastfeeding women are advised to consult healthcare professionals given the limited safety data regarding usage in these populations.
Dosage
The recommended dosage of creatine supplementation is typically between 3-5 grams per day. A loading phase can be adopted, consisting of 20 grams daily for five days, followed by a maintenance dose of 5 grams. For individualized dosing based on body weight, an effective range is 0.3-0.8 g/kg/day. There are no well-defined upper limits, but exceeding 20 grams per day is discouraged due to potential gastrointestinal discomfort and diminishing returns on effectiveness. The timing of creatine consumption does not significantly influence its efficacy, although post-exercise intake may enhance muscle uptake.
FAQs
Is creatine safe to use?
Yes, creatine is generally safe; however, users should be cautious of gastrointestinal side effects and consult a healthcare professional if they have underlying health conditions.
When should I take creatine?
Creatine can be taken at any time; post-exercise supplementation may enhance muscle delivery.
What results can I expect from creatine supplementation?
Users can expect a small but significant increase in muscle strength and mass, especially with resistance training.
Does creatine affect hormone levels?
No, creatine does not increase testosterone or DHT levels and has no direct impact on hair loss.
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