Creatine

A naturally occurring compound that supports cellular energy production, enhancing physical performance, cognitive function, and brain resilience.

BOTANICAL INFORMATION

• Scientific Name: Creatine (commonly as Creatine Monohydrate)
• Type: Organic compound (amino acid derivative)
• Naturally Found In: Meat, fish (small amounts), synthesized in the body

ACTIVE COMPOUNDS

• Creatine → converted to phosphocreatine

Key role:

• Rapid ATP regeneration (cellular energy currency)

TRADITIONAL USES AND BENEFITS

• Traditional Uses:
  Modern supplement — originally used for athletic performance
• Potential Benefits:
  • Increases physical strength and power
  • Enhances muscle recovery
  • Supports brain energy metabolism
  • Improves cognitive performance under stress or fatigue
  • May support mood and reduce mental fatigue
  • Neuroprotective potential

PREPARATION & DOSAGE

• Methods of Use:
  • Powder (creatine monohydrate — gold standard)
  • Capsules
• Suggested Dosage:
  • 3–5 g/day (maintenance)
  • No loading needed

ADDITIONAL NOTES

• Timing not critical — consistency > timing
• One of the most studied supplements → strong evidence base
• Safe for long-term use in healthy individuals
• May cause slight water retention (intracellular — not fat)
• Requires good hydration