Creatine is probably the most researched supplement /ergogenic aid with studies dating back to the early 20th century. When we pioneered creatine in a capsule in 1997 it was mostly associated with bodybuilding and we were on a mission to change that, by making it more accessible in a capsule formulation.
The most researched form of creatine and therefore the gold standard is creatine monohydrate, although there are different forms such as buffered creatine and creatine HCL (hydrochloride) and Creatine Ethyl Ester.
Creatine is already present in our bodies varying 80-120gm and is found in muscle where it recycles ATP.
Initial research indicated that following a creatine loading dose of 20g per day, followed by a smaller maintenance dosage, was the optimum method for increasing creatine stores, which in turn allows you to recover faster, train hard & longer, which in turn allows you to build muscle more effectively, so it is the extra work that you can do that builds the muscle, as opposed to the creatine itself.
Subsequent research has shown that a smaller dosage (3-5g) over time, will result in the same benefits as loading albeit at a slightly slower rate.
There is also a wide body of research that supports combining creatine with carbohydrates in a drink will result in the creatine being delivered to the muscles more efficiently.
As creatine monohydrate has become more widely used new studies have been carried out which demonstrate a host of other uses including its benefits for cognition, mood, bone mineral density, recovery, skin and metabolism and there is some research that it can reduce menstrual cramps albeit the dosages for these benefits are lower ranging from 1-5g per day.
As with everything to get the benefits consistency is key, so it is about choosing a format that delivers the required dosage and that will allow you to stick to it. The most popular formats are still capsules and powders (predominantly for performance), although other options such as effervescents are gaining popularity as they offer convenience and provide lower dosages that meet the requirements to support other health benefits and can be used to top up for performance.
Overall, Creatine along with protein can be used daily for wellbeing & performance.
For more information check out this study .. https://www.tandfonline.com/doi/full/10.1080/15502783.2025.2488937#abstract
