Creatine
Sports PerformanceKey Benefits
How It Works
Creatine donates a phosphate group to ADP to regenerate ATP during high-intensity activity. This increases the phosphocreatine energy system capacity. It also increases cell hydration, upregulates IGF-1 locally, and supports mitochondrial function. In the brain, it serves as an energy buffer.
Dosage & Timing
Recommended Dosage
3-5 g creatine monohydrate daily (no loading needed)
Best Time to Take
Any time of day, consistency matters more than timing
Recommended Form
Creatine monohydrate (Creapure quality)
Side Effects
Minor water retention initially. Very rare GI discomfort. Debunked myths about kidney damage in healthy individuals.
Drug Interactions
No significant interactions. May slightly increase creatinine levels on blood tests (not indicative of kidney damage).
What Does The Research Say?
Over 700 studies make creatine the most researched supplement in history. Proven to increase strength, lean mass, and exercise performance. Emerging research shows cognitive benefits, particularly under sleep deprivation and in aging populations.
Where to Buy
Buy Creatine on Amazon
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This information is for educational purposes only and does not constitute medical advice. Researched by The NexoraOS Team, supplement user since 2018. Always consult a qualified healthcare professional before starting any supplement. Individual results may vary. Amazon links are affiliate links.