Creatine monohydrate is the most researched supplement in sports nutrition. It supports the body's production of ATP, the primary energy source for muscle contraction and high intensity effort, and is increasingly studied for its role in memory and cognitive performance. Women store roughly 70 to 80% of the creatine that men do, due to oestrogen's role in creatine synthesis, which means supplementation can make a more meaningful difference.
Origin
China
Concerns
- Muscle Strength
- Slow Post-Exercise Recovery
- Low Energy
- Brain Fog
- Low Bone Density
- Mental Fatigue
Benefits
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About
Creatine monohydrate occurs naturally in small amounts in red meat and fish, and the body also produces it from the amino acids glycine, arginine and methionine. It's stored mainly in skeletal muscle, where it helps regenerate ATP, the molecule muscles rely on for short bursts of high intensity effort.
Creatine is one of the most extensively studied compounds in sports science, with meta-analyses consistently showing that supplementation alongside resistance training improves upper and lower body strength across a wide age range, including adults over 50.
Research is also building around cognitive function. A randomised controlled trial found supplementation supported working memory and reasoning tasks, and separate systematic reviews of trial data have found a measurable positive effect on memory performance more broadly.
Women store less creatine than men at baseline, largely due to oestrogen's role in creatine synthesis. This is a growing area of research during perimenopause and menopause, when declining oestrogen contributes to muscle loss and brain fog.
Research and studies
We're led by an evidence-based approach, where each product – and every ingredient – has a purpose. As the science of nutrition evolves, we're constantly learning too.
Nutrients
Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis
BMC Medicine
The effects of creatine supplementation on cognitive performance—a randomised controlled stud
Nutrition Reviews
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials
Similar Ingredients
Glycine
One of the three amino acids the body uses to synthesise its own creatine, it has also been studied for its effect on sleep quality and recovery.
Learn more
Taurine
Supports cellular hydration and helps the body manage oxidative stress during exercise.
Learn more