Supports Muscle Performance
- May Support Cognitive Function
- Delivers Creatine, a Vital Component in Cellular Energy Production
- May Support Lean Muscle Mass in the Aging Population
Creatine plays a vital role in the energy production process in muscle cells, making it the perfect supplement to fuel muscle health. Whether you are a trained athlete or simply want to help maintain lean muscle mass during the natural aging process, creatine supports muscle performance when combined with exercise. Creatine may also support cognitive function, helping to keep both brain and brawn at peak performance.*
Dissolve 1 level scoop in 8 oz of water or other beverage and consume once daily, or use as directed by your healthcare professional. Can be used 30 minutes before exercise or immediately following exercise.
Consult your healthcare professional prior to use. Individuals taking medication should discuss potential interactions with their healthcare professional. Do not use if tamper seal is damaged.
Creatine features pure creatine monohydrate, an extensively studied
supplemental form of creatine. This compound has a well-established
vital role in cellular energy production, helping to fuel muscle health
in people of all ages and athletic abilities.1 Creatine stores phosphate
groups as phosphocreatine, which then donates the phosphate
groups to adenosine diphosphate (ADP) to regenerate it to adenosine
triphosphate (ATP), the primary cellular energy source. Approximately
half of the creatine needed by the body is produced endogenously
from the amino acids arginine, glycine, and methionine. Creatine can
also be obtained through dietary sources, primarily meat and fish.
Individuals who consume a predominantly plant-based diet have
been suggested to have lower creatine accumulation and a greater
response to creatine supplementation.*2,3
Although 95% of creatine is stored in muscles, it is also found in heart,
brain, kidney, retinal, and testicular tissues. Creatine levels can be
impacted by diet, physical activity, and a natural decline that occurs
with aging. The body metabolizes 1% to 2% of stored creatine daily
into the waste product creatinine, which is excreted in the urine.2,4
The primary benefit of creatine supplementation is to replenish
cellular energy by raising phosphocreatine to accelerate the recycling
of ADP to ATP, which is how it helps support muscle performance.5
However, other tissues that store creatine may also benefit from
enhanced cellular energy production. Individual responses to creatine
supplementation can vary based on diet, body composition, and
intensity of physical activity.*2,6
Creatine Supplementation Approaches
Creatine loading refers to a supplementation strategy used to increase
creatine stores in skeletal muscle and involves supplementing with an
oral dosage of 20 to 25 g/d for 5 to 7 days.2,5 Creatine loading doses
are typically divided into 4 to 5 servings per day, a practice found to
help mitigate gastrointestinal distress associated with doses over
10 g.7 The loading phase is followed by a daily lower maintenance
dose of 3 to 5 g.8 A 1996 landmark study comparing creatine loading
with an everyday maintenance dose found that creatine accumulation
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
lder Women
In a study assessing the effect of creatine combined with resistance
training on strength, performance, and body composition in older
women (N = 18), subjects were given 5 g of creatine or placebo once
daily for 12 weeks. Results indicated an improvement in muscle
performance and lean muscle mass in older women when creatine
was combined with resistance training.*12
Older Adults
In a pilot study in healthy male and female adults (N = 26) over age
60, researchers sought to establish the effect of strength training
when combined with 5 g/d of creatine for 16 weeks. Using a hand
dynamometer to measure strength and a questionnaire designed
to assess cognitive performance, it was determined that creatine
supplementation results in improvements in both strength and
cognitive function.*13
Cognitive Function
The functional role of creatine in cellular energy metabolism,
combined with its well-established role in muscle performance,
has led to additional studies evaluating its potential to boost brain
performance.*14,15
In a placebo-controlled trial in young vegetarian adults (N = 45), the
effect of creatine on intelligence test scores and working memory
performance was assessed. Subjects were given 5 g/d of creatine
for 6 weeks, which significantly affected working memory and
intelligence tasks. These results suggested a beneficial effect of
creatine on mental performance.14 In a larger study (N = 148) that
replicated the same design and treatment but included a larger range
of cognitive function assessments, creatine was found to have a
small beneficial effect. Although the authors did not come to strong
conclusions, they suggested that the role of creatine on cognitive
performance should be further investigated, given that a small
effect could have larger benefits when scaled over time to a larger
population group.*15
In a double-blind, placebo-controlled trial, the effect of short-term
creatine supplementation on cognitive performance was assessed
in healthy young adults (N = 24). It was found that cognitive decline
associated with mental fatigue, as measured by a standardized
calculation test, was reduced with creatine supplementation of 8 g/d
for 5 days.*16
Studies have suggested that creatine supplementation may promote
cognitive function in the aging population.17,18 A meta-analysis of
data from 8 randomized trials in older adults aged 66 to 76 found
that creatine supplementation enhanced measures of memory
performance regardless of dose, duration of intervention, sex, or
geographical location.17 Another meta-analysis of 16 randomized trials
with subjects ranging in age from 20 to 76 indicated that creatine
may confer beneficial cognitive effects, particularly in the domains of
memory, attention time, and processing speed. However, the authors
suggested further research to elucidate dose, intervention duration,
and precise mechanisms of action.*18
Overall, a link between creatine and cognitive function has been
noted in the research; however, additional and more robust trials are
needed to further validate the impact of creatine supplementation on
enhanced cognitive function.*
Lean Muscle Mass
In addition to muscle performance and cognitive function, studies
have also explored a role for supplemental creatine in promoting
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
lean muscle mass. In the aging population, creatine has been
demonstrated to improve the quality of life by increasing muscle
strength and resistance to fatigue. It has also been demonstrated
to increase lean body mass in both younger and older adults when
combined with resistance training.*19,20
In a 12-week, parallel-group, double-blind trial, subjects (N = 32)
aged 60 to 80 were given 5 g/d of creatine or placebo after resistance
training sessions. Participants were assessed for lean mass
and strength using dual-energy X-ray absorptiometry (DXA) and
10-repetition maximal tests. Results indicated a significant gain in
lean muscle mass when creatine supplementation was combined with
resistance training.*21
In a meta-analysis of 19 studies in adults over age 50 (N = 609), the
combined effect of creatine supplementation and resistance training
was compared with resistance training alone. Results suggested
that creatine combined with resistance training has the potential to
contribute to a greater reduction in body fat percentage.*22
A meta-analysis of data from randomized clinical trials in generally
healthy young, middle-aged, and older adults suggested that 5 to
20 g of creatine daily for up to 48 weeks, combined with resistance
exercise, increased lean body mass regardless of age. Neither
statistical nor clinical significance in lean body mass was documented
for creatine supplementation without exercise.*19
This formulation is designed to provide a daily maintenance dose of
creatine to fuel and replenish cellular energy production in tissues
where creatine is stored. Widely used by both athletes and individuals
concerned about age-related lean muscle loss, creatine supports
muscle performance and may also support cognitive function.*
Clinical Applications
» Supports Muscle Performance*
» May Support Cognitive Function*
» Delivers Creatine, a Vital Component in Cellular Energy Production*
» May Support Lean Muscle Mass in the Aging Population*
Creatine plays a vital role in the energy production process in muscle
cells, making it the perfect supplement to fuel muscle health. Whether
you are a trained athlete or simply want to help maintain lean muscle
mass during the natural aging process, creatine supports muscle
performance when combined with exercise. Creatine may also
support cognitive function, helping to keep both brain and brawn at
peak performance.*
in muscle was similar when consumed as a dose of 3 g for 28 days
or as 20 g for 6 days.9 Dosage recommendations and whether to
load for a short period or take a smaller dose for a longer period may
depend on the goal of the individual,8 but it has been established that
both loading- and maintenance-dose strategies can increase creatine
stores in skeletal muscle.*3
Muscle Performance
A substantial body of research has established a role for supplemental
creatine in fueling muscles and exercise performance in individuals
from across diverse populations and with varying levels of physical
activity. Creatine supports muscle performance by boosting ATP
production to help muscles contract when anaerobic activity is
initiated and helping to maintain a continuous energy supply to the
muscle cells when exercising.*2,5
Athletes
In a randomized trial in football players (N = 16) designed to assess
the long-term effects of creatine on strength and power indices during
resistance training, subjects were given 5 g of creatine once daily
for 10 weeks. The results showed significant increases in muscle
performance, strength, and lean body mass, establishing the benefit of
low-dose creatine on muscle performance without a loading phase.*10
Young Adult Men
In a study of healthy men (N = 58) aged 21 ± 2 years who regularly
engaged in varying levels of recreational exercise, it was found that
5 g of creatine once daily for 30 days, in combination with resistance
training, led to a significant improvement in body mass, mean power,
and leg and bench press strength. These results indicate a benefit to
muscle performance post-creatine supplementation.*11
