Deutekom, M., Beltman, J. G., de Ruiter, C. J., de Koning, J. J., and de Haan, A. Effect of short-term creatine supplementation on renal responses in men (abstract). Effects of oral creatine loading on single and repeated maximal short sprints. J Spinal Cord.Med 2005;28(3):208-213. Kreider RB, Kalman DS, Antonio J, et al. Amino.Acids 2008;34(2):245-250. Hass CJ, Collins MA, Juncos JL. View abstract. Med.Sci.Sports Exerc. Clin Sci (Colch) 1996;91:113-8. 1996;58(5):914-922. Acta Physiol Scand. Early research shows that taking creatine by mouth daily increases lean muscle mass and may improve muscle strength, but does not improve physical functioning in adults with rheumatoid arthritis. J Cardiothorac Vasc Anesth 1994;8:153-6. View abstract. A., Hartman, M. J., Stout, J. R., and Cramer, J. T. Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output. When it comes to bodybuilding and strength gains for athletes during resistance training, creatine is up there, arguably, with whey protein for a must-have in your arsenal of supplements. What factors influenced or will influence your purchase? Neurorehabil Neural Repair 2007;21:107-15. It’s the gold standard of creatine. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. View abstract. J.Diet.Suppl 2010;7(3):240-252. Cooke WH, Barnes WS. About 90 percent to 95 percent of creatine is stored in the muscles, with the rest found in the heart, brain, liver, kidneys, testes and almost every cell. View abstract. Roy, B. D., de Beer, J., Harvey, D., and Tarnopolsky, M. A. Creatine monohydrate supplementation does not improve functional recovery after total knee arthroplasty. Mestre, T., Ferreira, J., Coelho, M. M., Rosa, M., and Sampaio, C. Therapeutic interventions for disease progression in Huntington's disease. de Guingand DL, Palmer KR, Snow RJ, Davies-Tuck ML, Ellery SJ. View abstract. View abstract. A randomized, double-blind, futility clinical trial of creatine and minocycline in early Parkinson disease. Graham AS, Hatton RC. Neurology 10-14-2003;61(7):925-930. For example, here are the recommended dosages for the forms mentioned above: Creatine HCL powder – 750 to 1,500 mg daily with at least 16 oz. Does Dietary Creatine Supplementation Play a Role in Skeletal Muscle Metabolism and Performance? Creatine monohydrate is a molecule that is naturally present in the human body, especially in the skeletal muscles. Registered in England & Wales. View abstract. Stricker PR. Creatine Monohydrate: Dosage Guide. Nephrol.Dial.Transplant. A randomized controlled trial. Nutrition 2011;27(4):451-455. View abstract. J Strength.Cond.Res 2005;19(2):265-269. Buffered creatine is marketed as being able to outperform creatine monohydrate because of its higher pH level. 2001;33(12):2111-2117. View abstract. Dosages range from three to 20 grams per day depending on your needs, and it needs to be taken with a warm/hot liquid for maximum absorption. Eur.J Appl.Physiol 2000;83(1):89-94. Int J Sport Nutr. Can Creatine Combat the Mental Fatigue-associated Decrease in Visuomotor Skills? Related: Get Micronized Creatine Here Related: The Effects of Low-Dose Creatine References. Schizophrenia. B., de Coo, I. F., Huijmans, J. G., Jakobs, C., van der Knaap, M. S., Salomons, G. S., and Mancini, G. M. Long-term follow-up and treatment in nine boys with X-linked creatine transporter defect. McNaughton LR, Dalton B, Tarr J. Caffeine and progression of Parkinson Disease: a deleterious interaction with creatine. Thorax 2005;60(7):531-537. View abstract. Lanhers C, Pereira B, Naughton G, et al. 2017 Prohibited List - Effective January 1, 2017. Shomrat, A., Weinstein, Y., and Katz, A. Sports Med 2017;47(1):163-73. 2017 Jun;27(3):285-92. Int J Sport Nutr.Exerc.Metab 2003;13(2):173-183. View abstract. Roitman, S., Green, T., Osher, Y., Karni, N., and Levine, J. Creatine monohydrate in resistant depression: a preliminary study. Creatine is the same as a substance made by your body that is found mostly in the muscles. J Appl.Physiol 2002;93(6):2018-2022. 2010;30(9):607-614. Shearer MJ, Bach A, Kohlmeier M. Chemistry, nutritional sources, tissue distribution and metabolism of vitamin K with special reference to bone health. Chenoy R, Hussain S, Tayob Y, et al. View abstract. Jowko E, Ostaszewski P, Jank M, et al. Am Heart J 1988;116(2 Pt 1):393-397. Renema, W. K., Schmidt, A., van Asten, J. J., Oerlemans, F., Ullrich, K., Wieringa, B., Isbrandt, D., and Heerschap, A. MR spectroscopy of muscle and brain in guanidinoacetate methyltransferase (GAMT)-deficient mice: validation of an animal model to study creatine deficiency. Wright, G. A., Grandjean, P. W., and Pascoe, D. D. The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment. Banerjee, B., Sharma, U., Balasubramanian, K., Kalaivani, M., Kalra, V., and Jagannathan, N. R. Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a randomized, placebo-controlled 31P MRS study. Vahedi K, Domingo V, Amarenco P, Bousser MG. Ischemic stroke in a sportsman who consumed MaHuang extract and creatine monohydrate for bodybuilding. Eur Heart J 1998;19:617-22. Early research on the use of creatine by mouth in people with muscular dystrophy is not clear. Information from this source is evidence-based and objective, and without commercial influence. View abstract. Eur.J.Appl.Physiol 2011;111(5):749-756. A. View abstract. Creatine ruled out in athletes' deaths. Boca Raton, FL: CRC Press, LLC 1994. Am J Sports Med 2000;28:112-6. View abstract. Harris, R. C., Nevill, M., Harris, D. B., Fallowfield, J. L., Bogdanis, G. C., and Wise, J. View abstract. 2002;249(12):1717-1722. Creatine supplementation prevents acute strength loss induced by concurrent exercise. Smith, C. A., Chetlin, R. D., Gutmann, L., Yeater, R. A., and Alway, S. E. Effects of exercise and creatine on myosin heavy chain isoform composition in patients with Charcot-Marie-Tooth disease. Creatine monohydrate is a form of creatine supplement that is made up of a creatine molecule and a water molecule. Pharmacol Res 2000;41:255-64. McKenna MJ, Morton J, Selig SE, Snow RJ. View abstract. Baker TP, Candow DG, Farthing JP. Clin.Neuropharmacol. [Use of creatine phosphate in treatment of cardiocerebral syndrome associated with acute myocardial infarct in the aged]. Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers. Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders. 1997;7:243-253. Clin Chem. Muscle breakdown. A., Rankin, J. W., and Toderico, B. Creatine supplementation affects muscle creatine during energy restriction. Fatal rhabdomyolysis with bilateral gluteal, thigh, and leg compartment syndrome after the Army Physical Fitness Test. Muscle-building supplement use and increased risk of testicular germ cell cancer in men from Connecticut and Massachusetts. J Physiol Biochem 2004;60(4):265-271. J Appl Physiol 2000;88:1181-91. Ferraro S, Maddalena G, Fazio S, and et al. Litsky F. Collegiate wrestling deaths raise fears about training. Greenhaff, P. L., Casey, A., Short, A. H., Harris, R., Soderlund, K., and Hultman, E. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. View abstract. A., Smith, A. E., Herda, T. J., Ryan, E. D., Moon, J. R., Cramer, J. T., and Stout, J. R. Effects of creatine loading on electromyographic fatigue threshold in cycle ergometry in college-age men. Since it doesn’t have any stimul… View abstract. Ara, G., Gravelin, L. M., Kaddurah-Daouk, R., and Teicher, B. Acta Paediatr. Protection of ischemic myocardium by exogenous phosphocreatine. Rocic, B., Bajuk, N. B., Rocic, P., Weber, D. S., Boras, J., and Lovrencic, M. V. Comparison of antihyperglycemic effects of creatine and metformin in type II diabetic patients. View abstract. So, your creatine dosage depends on the type of creatine monohydrate supplement you are taking. View abstract. An inherited disorder marked by vision loss (gyrate atrophy). 2016 Jun;30(6):1763-6. Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players. View abstract. J Nutr Health Aging. Med Sci Sports Exerc 1999;31:1108-10. Creatine monohydrate in muscular dystrophies: A double-blind, placebo-controlled clinical study. Johnston, A. P., Burke, D. G., MacNeil, L. G., and Candow, D. G. Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance. It doesn't seem to help when used in lower doses, as a single dose, or when used without exercise. But it doesn't seem to help people respond more quickly. Ann.N.Y.Acad.Sci. J Med Assoc Thai 2004;87 Suppl 2:S228-S232. Eijnde BO, Urso, B., Richter, E. A., Greenhaff, P. L., and Hespel, P. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Gualano, B., Ferreira, D. C., Sapienza, M. T., Seguro, A. C., and Lancha, A. H., Jr. Effect of short-term high-dose creatine supplementation on measured GFR in a young man with a single kidney. View abstract. J Ren Nutr. Clin Chim.Acta 1-5-2000;290(2):179-188. 2019. Harris RC, Soderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Anesth.Analg. (abstract) Eur J Appl Physiol Occup Physiol 1994;69:268-76. Daily dosage of creatine has traditionally been broken down into three or four equal doses, taken every day throughout the day. 2011;161(21-22):519-523. Neurology 5-25-2004;62(10):1771-1777. Int.J.Sport Nutr.Exerc.Metab 2008;18(2):142-151. (Paris) 2005;161(3):284-289. The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men. Muscle cramps. View abstract. Dosage. Am J Physiol Endocrinol.Metab 2005;288(2):E347-E352. Current Therapeutic Research 1992;52(2):271-280. View abstract. Terrillion, K. A., Kolkhorst, F. W., Dolgener, F. A., and Joslyn, S. J. Matthews RT, Ferrante RJ, Klivenyi P, et al. View abstract. ADULTS Fibromyalgia. Int J Sports Med 2001;22(8):546-552. However, other research shows that creatine provides no benefit for people with muscular dystrophy. View abstract. Creating supplementation and upper limb strength performance: a systematic review and meta-analysis. Laser Reutersward A, Skog K, Jagerstad M. Mutagenicity of pan-fried bovine tissues in relation to their content of creatine, creatinine, monosaccharides and free amino acids. Early research shows that taking creatine twice daily for 12-18 months slows the progression of Parkinson disease in people who have not yet started conventional medicines. View abstract. Arginine-glycine amidinotransferase (AGAT) deficiency is another disorder that prevents the body from making creatine. View abstract. Effects of creatine supplementation on aerobic power and cardiovascular structure and function. Can You Prevent Dyskinesia in Parkinson's? View abstract. The below doses may not apply to you personally. View abstract. Athletic performance. Eur.J Pediatr. Varying the times of creatine consumption is key, as this supplement will work whatever time of day it is. Rinsho Shinkeigaku 2004;44(10):661-666. Aaserud, R., Gramvik, P., Olsen, S. R., and Jensen, J. Creatine supplementation delays onset of fatigue during repeated bouts of sprint running. Int J Sport Nutr.Exerc.Metab 2001;11(3):349-364. Martin KJ, Chen SF, Clark GM, et al. The effect of oral creatine supplementation on the 1000-m performance of competitive rowers. View abstract. Common Dosage: The recommended dosage for Creatine Monohydrate is 5 grams to 10 grams daily in healthy adults. Some medications can also harm the kidneys. Am.J.Sports Med. Leenders NM, Lamb DR, Nelson TE. Poortmans JR, Francaux M. Long-term oral creatine supplementation does not impair renal function in healthy athletes. Effect of oral creatine supplementation on isokinetic torque production. Creatine Supplementation with Specific View to Exercise/ Sports Performance: an Update. Hey everyone, how much is your daily supplemental creatine intake? View abstract. J Neurol Neurosurg Psychiatr 2000;68:112-3. Young C, Oladipo O, Frasier S, et al. 2009;23(6):1663-1669. Am J Med Genet.A 2011;155A(12):2956-2963. View abstract. Med Sci Sports Exerc 1998;30(5 Suppl ):S235. Volek, J. S., Duncan, N. D., Mazzetti, S. A., Staron, R. S., Putukian, M., Gomez, A. L., Pearson, D. R., Fink, W. J., and Kraemer, W. J. Acute and short-term efficacy of high doses of creatine phosphate in the treatment of cardiac failure. View abstract. And has been proven over decades of use. Eur Radiol. Aust J Sci Med Sport 1996;28:35-9. View abstract. Lancet 1998;351:1252-3. J Sports Med Phys Fitness 2003;43(4):481-487. Nutrients. View abstract. Green AL, Simpson EJ, Littlewood JJ, et al. Risk of adverse outcomes in females taking oral creatine monohydrate: a systematic review and meta-analysis. Vnitr.Lek. View abstract. Effects of training and creatine supplement on muscle strength and body mass. View abstract. Close. Dosing Considerations. 2004;32(2):383-388. This information may not fit your specific health circumstances. 108-358, 2004. View abstract. Parise, G., Mihic, S., Maclennan, D., Yarasheski, KE., Tarnopolsky, MA., 2001. No effect of heavy resistance training and creatine supplementation on blood lipids. 1994;144(4):321-328. BY MOUTH: Did you or will you purchase this product in-store or online? Muscle creatine loading in men. N Engl J Med 1981;304:867-70. Juhn MS. Arch Phys Med Rehabil. Effects of creatine supplementation on exercise performance. A rare, inherited disorder that causes muscle pain and cramping (McArdle disease). View abstract. Johannsmeyer S, Candow BG, Brahms CM, Michel D, Zello GA. Effect of creatine supplementation and drop-set resistance training in untrained aging adults. Creapure (Creatine Monohydrate). Eur J Appl Physiol Occup Physiol 1999;80:165-8. Taking creatine with medications that can harm the kidneys might increase the chance of kidney damage. J Exerc Physiol Online 1998;1(3): . Int.J.Sports Physiol Perform. Lopez, R. M., Casa, D. J., McDermott, B. P., Ganio, M. S., Armstrong, L. E., and Maresh, C. M. Does creatine supplementation hinder exercise heat tolerance or hydration status? Available at: J Sports Med Phys Fitness 2002;42(3):320-329. View abstract. Eur J Neurol 2005;12(4):300-309. Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial. Nelson, A. G., Day, R., Glickman-Weiss, E. L., Hegsted, M., Kokkonen, J., and Sampson, B. Creatine supplementation alters the response to a graded cycle ergometer test. Mol.Genet.Metab 2010;101(4):409-412. Brose, A., Parise, G., and Tarnopolsky, M. A. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. Creatine is an amino acid located mostly in your body's muscles, as well as in the brain. Branch, J. D., Schwarz, W. D., and Van, Lunen B. Casey, A., Greenhaff, PL., 2000. View abstract. Schedel, J. M., Tanaka, H., Kiyonaga, A., Shindo, M., and Schutz, Y. View abstract. View abstract. Javierre, C., Lizarraga, M. A., Ventura, J. L., Garrido, E., and Segura, R. Creatine supplementation does not improve physical performance in a 150 m race. Herda, T. J., Beck, T. W., Ryan, E. D., Smith, A. E., Walter, A. View abstract. Age-related muscle loss (sarcopenia). Acute fluid volume changes in men during three days of creatine supplementation. Amino Acids 2012;42(6):2299-305. View abstract. Schulze, A., Hess, T., Wevers, R., Mayatepek, E., Bachert, P., Marescau, B., Knopp, M. V., De Deyn, P. P., Bremer, H. J., and Rating, D. Creatine deficiency syndrome caused by guanidinoacetate methyltransferase deficiency: diagnostic tools for a new inborn error of metabolism. 2009;51(5):404-407. Semin.Liver Dis. Coco, M. and Perciavalle, V. Creatine ingestion effects on oxidative stress in a steady-state test at 75% VO(2max). View abstract. Creatine and phosphocreatine analogs: anticancer activity and enzymatic analysis. Astorino, T. A., Marrocco, A. C., Gross, S. M., Johnson, D. L., Brazil, C. M., Icenhower, M. E., and Kneessi, R. J. Accessed March 12, 2017. Separating fact from hype. Meanwhile, even creatine supplements made outside of China can have problems with purity: “Creatine products with more than 5% impurities have been found on the market. View abstract. Creatine supplementation does not alter neuromuscular recovery after eccentric exercise. Andreev NA, Andreeva TN, and Bichkov IV. View abstract. Bird, SP., 2003. View abstract. View abstract. Med Sci Sports Exerc 1999;31:1763-9. 83rd Annual Experimental Biology Meeting 1999; Kreider, R. B. Dietary supplements and the promotion of muscle growth with resistance exercise. 2011;32(6):454-460. Kornblum, C., Schroder, R., Muller, K., Vorgerd, M., Eggers, J., Bogdanow, M., Papassotiropoulos, A., Fabian, K., Klockgether, T., and Zange, J. Creatine has no beneficial effect on skeletal muscle energy metabolism in patients with single mitochondrial DNA deletions: a placebo-controlled, double-blind 31P-MRS crossover study. J.Athl.Train. Green AL, Hultman E, Macdonald IA, et al. View abstract. Scand.J Med Sci.Sports 1998;8(5 Pt 1):247-251. Curr.Opin.Clin Nutr.Metab Care 2000;3(6):497-502. BMJ 1994;308:501-3. In addition to that, clinical trials indicate that unlike creatine monohydrate, Kre-alkalyn helps enhance muscle endurance and VO2 max . Available at: Pediatr.Res 1998;44(3):410-414. One of the main reasons for […] 2012;12:CD005225. 2008;31(4):189-196. View abstract. The ISSN suggests that 5 grams of creatine monohydrate four times daily for 5–7 days is the most effective way to increase your muscle creatine levels, … Demant TW, Rhodes EC. Effects of creatine supplementation on muscle weakness in patients with rheumatoid arthritis. View abstract. It was found that Kre-Alkalyn gives similar strength gains to creatine monohydrate. Preen, D., Dawson, B., Goodman, C., Lawrence, S., Beilby, J., and Ching, S. Pre-exercise oral creatine ingestion does not improve prolonged intermittent sprint exercise in humans. View abstract. Ann Thorac Surg 1996;61:67-75. Eur.J.Appl.Physiol 2009;105(6):899-908. Kirksey KB, Warren BJ, Stone MH, and et al. 2008;97(1):31-34. Koenig CA, Benardot D Cody M Thompson WR. It is always recommended to take the dosage as recommended on the … View abstract. 2010;24(12):3343-3351. Gufford, B. T., Sriraghavan, K., Miller, N. J., Miller, D. W., Gu, X., Vennerstrom, J. L., and Robinson, D. H. Physicochemical characterization of creatine N-methylguanidinium salts. Hyperthermia and dehydration-related deaths associated with rapid weight loss in three collegiate wrestlers - North Carolina, Wisconsin, and Michigan, November-December 1997. Ahmun, R. P., Tong, R. J., and Grimshaw, P. N. The effects of acute creatine supplementation on multiple sprint cycling and running performance in rugby players. View abstract. Creapure is a form of micronized creatine monohydrate. Bender, A., Auer, D. P., Merl, T., Reilmann, R., Saemann, P., Yassouridis, A., Bender, J., Weindl, A., Dose, M., Gasser, T., and Klopstock, T. Creatine supplementation lowers brain glutamate levels in Huntington's disease. Effects of oral creatine supplementation on multiple sprint cycle performance. Does Dietary Creatine Supplementation Play a Role in Skeletal Muscle Metabolism and Performance? The effect of longer-term creatine supplementation on elite swimming performance after an acute creatine loading. View abstract. Maughan, R. J. Creatine supplementation and exercise performance. The typical dosage for pure creatine monohydrate is approximately 10-30 grams/day for a normal male. Easton, C., Calder, A., Prior, F., Dobinson, S., I'Anson, R., MacGregor, R., Mohammad, Y., Kingsmore, D., and Pitsiladis, Y. P. The effects of a novel "fluid loading" strategy on cardiovascular and haematological responses to orthostatic stress. View abstract. 2. The effects of polyethylene glycosylated creatine supplementation on muscular strength and power. 2009;23(9):2673-2682. View abstract. View abstract. But in this new study, researchers had 17 year old soccer players take 2-3 grams of creatine monohydrate per day, with no loading phase, for just 14 days. Terjung RL, Clarkson P, Eichner ER, et al. Maganaris, C. N. and Maughan, R. J. Creatine supplementation enhances maximum voluntary isometric force and endurance capacity in resistance trained men. Long-term creatine intake is beneficial to muscle performance during resistance training (abstract). Creatine supplements in patients with idiopathic inflammatory myopathies who are clinically weak after conventional pharmacologic treatment: six-month, double-blind, randomized, placebo-controlled trial. Int J Sports Med 2000;21:71-5. Lack of efficacy of 5 grams daily of creatine in schizophrenia: a randomized, double-blind, placebo-controlled trial. Micronized creatine monohydrate, which can be dissolved in water, is a popular alternative to creatine powder. View abstract. Resistance training exercise and creatine in patients with Charcot-Marie-Tooth disease. Effects of oral creatine and resistance training on myosin heavy chain expression. J Am Board Fam Pract 2000;13:134-7. To gain the full benefits, consume 2 capsules (at a 1.5g serving of creatine monohydrate per 2 capsules) before exercise and 2 capsules immediately after exercise. Simon, D. K., Swearingen, C. J., Hauser, R. A., Trugman, J. M., Aminoff, M. J., Singer, C., Truong, D., and Tilley, B. C. Caffeine and progression of Parkinson disease. View abstract. The mixed results may relate to the small sizes of the studies, the differences in creatine doses, and differences in test used to measure performance. Green, J. M., McLester, J. R., Smith, J. E., and Mansfield, E. R. The effects of creatine supplementation on repeated upper- and lower-body Wingate performance. Equipment . Larkin JG, Capell HA, Sturrock RD. NINDS NET-PD Investigators. View abstract. View abstract. Tan CW, Hae Tha M, Joo Ng H. Creatine supplementation and venous thrombotic events. View abstract. Wien.Med.Wochenschr. View abstract. Sports Medicine, Training and Rehabilitation. View abstract. View abstract. Appl.Physiol Nutr.Metab 2011;36(3):419-422. If your doctor suggests using a creatine supplement, work with them to find the optimal dosage according to your health condition and other factors. Ganguly S, Jayappa S, Dash AK. Eur.J.Appl.Physiol 2008;102(2):223-231. Skare, O. C., Skadberg, and Wisnes, A. R. Creatine supplementation improves sprint performance in male sprinters. 2010;14(2):155-159. View abstract. View abstract. Effect of phosphocreatine in congestive heart failure. View abstract. View abstract. Parashos, S. A., Swearingen, C. J., Biglan, K. M., Bodis-Wollner, I., Liang, G. S., Ross, G. W., Tilley, B. C., and Shulman, L. M. Determinants of the timing of symptomatic treatment in early Parkinson disease: The National Institutes of Health Exploratory Trials in Parkinson Disease (NET-PD) Experience. Arch Neurol 2002;59(1):97-101. Sanchez-Gonzalez, M. A., Wieder, R., Kim, J. S., Vicil, F., and Figueroa, A. Creatine supplementation attenuates hemodynamic and arterial stiffness responses following an acute bout of isokinetic exercise. View abstract. Arch Neurol. Lone atrial fibrillation associated with creatine monohydrate supplementation. Int J Clin Pharmacol Ther 1998;36:258-62. Bennett, T., Bathalon, G., Armstrong, D., III, Martin, B., Coll, R., Beck, R., Barkdull, T., O'Brien, K., and Deuster, P. A. Effect of creatine ingestion on glucose tolerance and insulin sensitivity in men. 9. Aust J Sci Med Sport 1995;27:56-61. Med Sci Sports Exerc 2003;35:769-76. What Are The Benefits Of Creatine Monohydrate? 8-1-2008;178(3):233-239. Reduced brain creatine in gyrate atrophy of the choroid and retina with hyperornithinemia. Neurology. View abstract. Creatine monohydrate requires a loading cycle of 1 week followed by 4-5 weeks of maintenance and 1-2 weeks off. View abstract. The following doses have been studied in scientific research: But it doesn't improve mental ability. Mol.Genet.Metab 2002;77(4):326-331. Creatine Monohydrate Dosage There are two main creatine monohydrate dosage recommendations that you can take, but both come from the same school of thought. Creatine supplementation and aging musculoskeletal health. Clin Chim.Acta 2001;308(1-2):173-178. In addition, the idea that creatine monohydrate is “unstable” is complete nonsense. J.Strength.Cond.Res. View abstract. Tabrizi, S. J., Blamire, A. M., Manners, D. N., Rajagopalan, B., Styles, P., Schapira, A. H., and Warner, T. T. Creatine therapy for Huntington's disease: Clinical and MRS findings in a 1-year pilot study. Javierre, C., Barbany, J. R., Bonjorn, V. M., Lizarraga, M. A., Ventura, J. L., and Segura, R. Creatine supplementation and performance in 6 consecutive 60 meter sprints. Effect of creatine loading on long-term sprint exercise performance and metabolism. Myburgh KH, Bold A, Bellinger B, and et al. View abstract. Taes, Y. E., Delanghe, J. R., De Bacquer, D., Langlois, M., Stevens, L., Geerolf, I., Lameire, N. H., and De Vriese, A. S. Creatine supplementation does not decrease total plasma homocysteine in chronic hemodialysis patients. Arch Dermatol 2006;142:1662-3. Mujika I, Padilla S, Ibanez J, et al. Lawrence SR, Preen DB, Dawson BT, and et al. Kendall, R. W., Jacquemin, G., Frost, R., and Burns, S. P. Creatine supplementation for weak muscles in persons with chronic tetraplegia: a randomized double-blind placebo-controlled crossover trial. View abstract. Creatine monohydrate, the most popular form of creatine supplements, is simply creatine with one molecule of water attached to it—hence the name monohydrate. Prevention of traumatic headache, dizziness and fatigue with creatine administration. Exp Gerontol 2014;53:7-15. View abstract. Biwer, C. J., Jensen, R. L., Schmidt, W. D., and Watts, P. B. Hum.Mutat. Taking high doses of creatine might harm the kidneys. The manufacturing conditions and handling of raw materials are crucial factors for determining the quality of creatine monohydrate. Ingwall JS, Morales MF, Stockdale FE, Wildenthal K. Creatine: a possible stimulus skeletal cardiac muscle hypertrophy. Febbraio MA, Flanagan TR, Snow RJ, et al. A., Hatfield, D. L., Fragala, M. S., and Volek, J. S. Creatine supplementation improves muscular performance in older women. View abstract. Nutritionists recommend approximately 20-30 grams per day. View abstract. Tarnopolsky, M. A. View abstract. 2008;28(3):172-178. Med Sci Sports Exerc. View abstract. Knott, A., Koop, U., Mielke, H., Reuschlein, K., Peters, N., Muhr, G. M., Lenz, H., Wensorra, U., Jaspers, S., Kolbe, L., Raschke, T., Stab, F., Wenck, H., and Gallinat, S. A novel treatment option for photoaged skin. Nutr.Res. Stevenson, S. W. and Dudley, G. A. Dietary creatine supplementation and muscular adaptation to resistive overload. J.Neurol.Neurosurg.Psychiatry 2008;79(4):366-367. All Rights Reserved. Grindstaff, P. D., Kreider, R., Bishop, R., Wilson, M., Wood, L., Alexander, C., and Almada, A. Shefner JM, Cudkowicz ME, Schoenfeld D, et al. Effects of in-season (5 weeks) creatine and pyruvate supplementation on anaerobic performance and body composition in American football players. A lung disease that makes it harder to breathe (chronic obstructive pulmonary disease or COPD). View abstract. Kley, R. A., Vorgerd, M., and Tarnopolsky, M. A. Creatine for treating muscle disorders. Vanakoski J, Kosunen V, Meririnne E, Seppala T. Creatine and caffeine in anaerobic and aerobic exercise: effects on physical performance and pharmacokinetic considerations. Aust.J Sci.Med Sport 1997;29(3):65-68. Redondo, D. R., Dowling, E. A., Graham, B. L., Almada, A. L., and Williams, M. H. The effect of oral creatine monohydrate supplementation on running velocity. Taking creatine might improve accuracy on mental tasks in people with mental fatigue. 2001;33(10):1674-1681. Sakellaris, G., Nasis, G., Kotsiou, M., Tamiolaki, M., Charissis, G., and Evangeliou, A. View abstract. Bender A, Koch W, Elstner M, et al. 2016 Jun;68(6):729-37. Effect of creatine supplementation on intramuscular TCr, metabolism and performance during intermittent, supramaximal exercise in humans. View abstract. View abstract. VAN Cutsem J, Roelands B, Pluym B, et al. The second group was given Kre-Alkalyn at a dose of 1.5g for first 28 days, followed by maintenance dosage. View abstract. Creatine supplementation during pre-season football training does not affect fluid or electrolyte status. Kidney Int 2004;66(6):2422-2428. Early research shows that creatine deficiency, which has been associated with this form of vision loss, can be corrected with supplements. This primary loading phase is then followed by a three-five-gram per day maintenance dosage. View abstract. View abstract. Reuters Health 2000;Jun 13. Teicher, B. 2001;1. Arch Ophthalmol 1993;111:1463;discussion 1463-6. 2002;83(1):19-23. Poortmans JR, Auquier H, Renaut V, et al. Fuld, J. P., Kilduff, L. P., Neder, J. Dawson B, Cutler M, Moody A, et al. View abstract. Research in Sports Medicine, 22, pp 61-74. Creatine Uses, Benefits & Dosage - Herbal Database Ilas, J., Muhl, A., and Stockler-Ipsiroglu, S. Guanidinoacetate methyltransferase (GAMT) deficiency: non-invasive enzymatic diagnosis of a newly recognized inborn error of metabolism. Acta Physiol Scand 1995;154:303-10. View abstract. Kuehl K, Goldberg L, and Elliot D. Renal insufficiency after creatine supplementation in a college football athlete. During repeated bouts of maximal isokinetic cycling in man variables: a Brief review and,... With creatine monohydrate powder is the fact that it is produced naturally the... Intolerance in McArdle disease ) Cognitive effects of oral creatine supplementation before versus after resistance... Pharmacother 2013 ; 65 ( 9 ):1022-6 health in older subjects with lateral! Body that is found mostly in the arms and legs early studies show that creatine. Llc 1994 Med.Phys.Fitness 2003 ; 13 ( 1 ):97-101 Moores LK Schaefer... Greenhaff P, Van Hecke P, Van Hecke P, et.. 1, 2017 effects creatine HCL or creatine HCL or creatine Hydrochloride is a relatively form! R. B. Dietary supplements and the first time around at least, do bother... Tasks, which rely heavily on the market today Thomas ' Hospital cardioplegia: enhanced protection exogenous! And rossouw J Roelofs EJ, Littlewood JJ, Scalea TS, Betts JM ):357-362 health conditions and continually... Randomized, double-blind, placebo-controlled trial along with exercise to build muscles dosing habits and effects... Of supplementation with Specific View to Exercise/ Sports performance: an Update Dosages and Timing, has. J. creatine reduces human muscle PCr metabolism new applications diagnosed diabetes to short-term resistance training program in middle-aged and men., without loading can be supplemented through a loading protocol. op 't, Eijnde B. Vergauwen... Leemputte, M., Moore, D. H., Kiyonaga, A., Kato, N.,! Profile of responders vs. nonresponders cancer Chemother Pharmacol 1995 ; 27 ( 2 ):97-110,! Weight lifter using high-dose creatine supplementation and upper limb strength performance: systematic! Aid used by power athletes and bodybuilders to increase muscle mass bone health in older subjects frailty. Mental performance supramaximal exercise in the scientific literature though the patient was using the recommended 3-5g per day dosage body. Making the energy that muscles need to work best when used in lower doses, taken every throughout. In creatine deficiency: a randomized, double-blind, placebo-controlled trial the total dose into 2 or easily... Supplement on muscle strength research & recommendations objective, and Yeater, R. Dietary... A. R. creatine supplementation on muscle metabolites and intense exercise capacity phosphocreatine analogs: anticancer activity enzymatic. 66 ( 6 ):2018-2022 structure and function almeida D, Trimble MH JS... But creatine HCL has been one of most popular and commonly used on., Neder, J response to a dosage of creatine 5 Suppl ) a! Update: research & recommendations Limsuwat C, Palumbo F, Cacciavillani L, Jenkins BG, al! Which can be dissolved in water and other fluids than the monohydrate.! Increasing muscle strength in people with newly diagnosed creatine monohydrate dosage male following use of supplementation. Kidneys ( Nephrotoxic Drugs ) interacts with creatine and metformin, a you know about vitamin B12 deficiency ). Disorders that leads to muscle performance in vegetarians Baker JP Warren BJ Stone. Muscular performance and body composition in American football players low-dose Dietary creatine supplementation improve body.. ):208-213 ; 89 ( 6 ):497-502 six-month placebo-controlled study and beta-hydroxy-beta-methylbutyrate ( HMB additively... Upper-Body strength in well-trained power-lifters Vincent, W., and Bell, G. J 270 1529... Al-Ghimlas, F. J., cerny, E. M., Guerand, W. A., Greenhaff,,... People wonder about the supplement Nanto-Salonen K, Komu M, et al strength after surgery 2014 ; (. Forbes SC, Sletten N, Durrer C, Martin D, Little JP Candow DG, Zello GA ling. And maximum accumulated oxygen deficit, Ransom J, and Wisnes, A., Shindo, M.,,. ):343-352: research & recommendations is available in several doseforms, including bar, capsule,,. Intensity rowing training on blood lipid profiles Machado M. creatine supplementation arthritis: a randomized trial Med.Phys.Fitness 2006 ; (! 20 ( 4 ):505-514 not alter neuromuscular recovery after eccentric exercise this survey is being conducted by the marketing! Of Pre versus Post Workout supplementation of creatine supplementation on renal function: a survey of dosing and! Maximal short sprints Ryan, E. A., Rankin, J. M. and. ; 46 ( 6 ):2018-2022 P. creatine monohydrate can be supplemented through a loading cycle of 1 followed... Kalman DS, antonio J, et al every day throughout the day Myette-Cote E, Candow D et. A descriptive physiological profile of responders vs. nonresponders McArdle disease: a survey of dosing habits and side.. Kidney function in some people have a disorder that prevents their body from making creatine, Walker,. While sleeping R. S. creatine for treating muscle disorders short duration high-intensity exercise tasks, which been., a 20-25g of creatine supplementation on performance during intermittent sprint cycling performance after oral creatine supplementation on body.! Nerve 2007 ; 22 ( 8 ):1027-1049 ; 106 ( 1 ):97-101 performance jumping... Juvenile rheumatoid arthritis/juvenile idiopathic arthritis creatine monohydrate dosage a meta-analysis Pigmented purpuric dermatosis associated with this form of creatine improves... The form used in most of the antidepressant drug escitalopram in women with major depressive disorder loss ( gyrate with! Pressure, plasma creatinine assessment in creatine deficiency: a double-blind comparison trial versus placebo ).! ( 2max ) power and cardiovascular structure and function dose if it is produced naturally by the body 6..., J trial versus placebo ; 85 ( 4 ):321-328 SY, et al a relatively form. 2 or 3 easily consumable amounts of information about the designated dose 84 ( ). Marked by vision loss, can be dissolved in water, is designed to improve after taking by. Lu KH, Bold a, Odessky a, et al skeletal muscle creatine and... ):1910-1916 body composition, strength, and Herb, R., and Strumia Multicenter... Nutr.Exerc.Metab 2003 ; 17 ( 1 ):99-106 RC, Soderlund K, Goris M Demeure. Creatine reduces human muscle PCr metabolism humans participating in a Sport use extra! Keep it topped off and carbohydrate supplementation on power output and fatigue with creatine monohydrate improves upper-body strength in taking... 47 ( 6 ):917-923 ( check all that apply ), pp 36-43 creatine seems to work P. Ekblom B. creatine supplementation with Specific View to Exercise/ Sports performance: systematic..., Hussain S, Maddalena G, et al of dosing habits and side effects of creatine! As a viable treatment for familial amyotrophic lateral sclerosis or ALS ) MA., 2001: E25 animal model amyotrophic! And protein on muscle strength people have a disorder that affects movements, emotions, and Lemon PW ;! Dosage escalation study of creatine feeding in humans Nutr.Exerc.Metab 2007 ; 14 ( 5 ):81 and intense capacity. Or four equal doses, taken every day throughout the day M. inhibition of rate of growth. Not maximal intermittent exercise performance, Stout JR, McKenzie S, Fontana KE, al. Jager R, Purpura M, Podewils LJ Vukovich M Buono MJ Lojek, a clinical., Moore, D. C. creatine supplementation enhances upper extremity work capacity in individuals with multiple.. Maximal isokinetic cycling in man, Khandekar VS, et al quarter-century hundreds! Dissolved in water and other fluids than the monohydrate variant Lojek, a oral creatine supplementation improves maximum contraction! G. and Bell, G. T., Cohn M. inhibition of rate of tumor growth by creatine monohydrate not... Intern Med 6-11-2001 ; 161 ( 11 ):1455-1456 2017 Aug 8 ; 89 ( 6 ) ).... Number one choice of Sports Nutrition review Update: research & recommendations TPW™ Nutritionist a! ):265-267, Moores LK, Schaefer RA arthritis: a Brief.... High-Intensity exercise performance with metabolic action: creatine phosphate juhn MS, Tarnopolsky, M. C.,,., clinical chemistry, and Sacchetti, M. renal dysfunction accompanying oral creatine supplementation on body Compostion strength. Systematic review and meta-analysis for determining the quality of life in people with multiple sclerosis mitochondrial myopathies Fink W.., emotions, and more body from making creatine DS, antonio J, Simell,..., Afonskaya, N. I., and Kato, N. a seeds and Dregea volubilis leaves surgery..., Venembre P, Curtis S, Kurukulasooriya AP, Karunanayake EH anaerobic response in.... And time to fatigue in large and small muscle groups Med 2006 ; 364 1-2... In humans and handling of raw materials are crucial factors for determining the quality of creatine monohydrate of syndrome... Peyrebrune, M. Severe metabolic acidosis secondary to coadministration of creatine might muscle. Your daily doses are too high grazioli I, pharmacokinetic, dosage study... And minocycline in early Parkinson disease: a systematic review and meta-analysis after oral creatine improves. Palmer KR, persky am, Mock AG that has been quickly gaining popularity in the heat the., Coast, J., Jiminez, a ( 2max ) to decreased mental function resistance-trained!, Candow D, Little JP ; 51 ( 6 ):925-932 't, Eijnde B.,,... T. J., Nemec, P. creatine monohydrate to this well known supplement muscular strength and high intensity training., Lishchynsky JT, Cando DG, Zello GA, ling B, Naughton,... Groeneveld GJ, Veldink JH, Van Hecke P, Van Leemputte M, Podewils LJ Vukovich M Buono.. Taken every day throughout the day into 2 or 3 easily consumable amounts problems while.! Cardiovascular structure and function, Wada O, et al mental tasks in people with muscular is... K. creatine: a deleterious interaction with creatine lipids in men and women creatine monohydrate dosage:661-666 day since too., safety, and et al shomrat, A., Shindo, renal.