Creatine

Description

Creatine is an organic compound derived from amino acids (arginine, glycine, and methionine) and is naturally produced in the liver, kidneys, and pancreas. Approximately 95% of the body's creatine stores are found in skeletal muscle, with smaller amounts in the brain and testes. Its primary function is to facilitate the recycling of adenosine triphosphate (ATP), the cellular energy currency, particularly during rapid energy demands. When muscles perform high-intensity, short-duration work (like lifting weights or sprinting), ATP is quickly depleted. Creatine phosphate donates a phosphate group to adenosine diphosphate (ADP) to rapidly reform ATP, allowing for sustained bursts of energy. This mechanism helps to improve strength, power output, and overall exercise performance, while also supporting muscle growth and recovery. Beyond its well-known athletic benefits, creatine has also been researched for its potential neuroprotective effects, supporting cognitive function, and aiding in certain neurological conditions. It is one of the most extensively studied and effective supplements for enhancing exercise performance and muscle mass.

Sources
Red meat (e.g., beef, pork)Fish (e.g., salmon, tuna, herring)Poultry (in smaller amounts)
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Optimal Dosage
Minimum3000 mg
Maximum5000 mg
Safety & Toxicity
Toxicity Threshold10000 mg
Toxicity EffectKidney stress, dehydration
Goals
Fitness
Fitness
Impact
Highest effect
Typical dose:3000–5000 mg
Creatine increases phosphocreatine stores in muscles, which aids in the rapid regeneration of ATP, the primary energy currency of the cell. This leads to tangible improvements in strength, power output, and the ability to perform more repetitions during resistance training.
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Muscle Gain
Muscle Gain
Impact
Highest effect
Typical dose:3–5 g
By saturating muscle phosphocreatine stores, it allows for more repetitions and heavier loads during resistance training. This enhanced workload is a powerful stimulus for muscle hypertrophy over time.
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Productivity Boost
Productivity Boost
Impact
Highest effect
Typical dose:3000–5000 mg
Creatine plays a crucial role in recycling ATP, the primary energy currency of the cell. The brain is highly energy-demanding, and supplementing with creatine increases phosphocreatine stores, enhancing cognitive processing, memory, and resistance to mental fatigue.
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Weight Gain
Weight Gain
Impact
Highest effect
Typical dose:3–10 g
Creatine increases phosphocreatine stores in muscles, which allows for rapid energy regeneration during short, explosive efforts like weightlifting. This enables you to perform more reps and sets with heavier weight, leading to a greater stimulus for muscle growth. It also draws water into muscle cells, contributing to cell volumization and an improved anabolic environment.
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Anti-Aging
Anti-Aging
Impact
High effect
Typical dose:3000–5000 mg
Beyond athletic performance, creatine monohydrate is a powerful longevity supplement. It helps counteract age-related muscle loss (sarcopenia) and provides a readily available energy source for neurons, which may improve memory and reduce mental fatigue.
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Product stats
Price per product
Average$30.15
Median$24.99
Price per serving
Average$0.55
Median$0.35
Price distribution
Price per serving distribution
Price per
Paired ingredients