Creatine has become a very popular amino acid as of late primarily due to recent research on its benefits. It is naturally found in our bodies with the highest concentrations found in muscles & brain tissue. It is also intricately linked to cellular mitochondrial production of ATP which is the reason it is so helpful for exercise performance & recovery.
We have seen a tremendous increase in interest & positive feedback about it this past year. It has always been associated with use in men going back to its inclusion in numerous bodybuilding stacks from the 80s & 90s. More recently, research has focused on its benefits in women’s health, specifically the brain & body composition during the transition from perimenopause to menopause. Creatine has been shown to improve mental acuity, memory & recall along with improving muscle mass due to estrogen & progesterone’s impact of lowering its bioavailability. It has also become a mainstay for concussion & Traumatic Brain Injury Support protocols.
Dosing is not complicated and the side effect profile appears to be minimal in nature. 5-10g per day every day is commonly recommended in water or smoothie with GI side effects of nausea or diarrhea most common if at all.