Creatine Supplementation

Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity, short-duration activities like weightlifting and sprinting. While the body produces creatine and it can be obtained from foods like meat and fish, supplementation can increase muscle creatine stores beyond normal levels. Creatine monohydrate is the most researched and effective form of creatine supplementation. When taken consistently, creatine supplementation can increase muscle strength, power output, and muscle mass, particularly when combined with resistance training. Beyond its athletic benefits, creatine plays important roles in brain function and may support cognitive performance, especially in situations involving sleep deprivation or mental fatigue. It has also shown promise in supporting brain health in aging populations and those with certain neurological conditions. Creatine is one of the most extensively studied supplements with an excellent safety profile when used at recommended doses. It works by increasing the availability of phosphocreatine in muscles, which helps regenerate adenosine triphosphate (ATP), the primary energy currency of cells.