Creatine is a naturally occurring compound found in muscle cells. The liver, pancreas, and kidneys synthesize creatine from amino acids (arginine, glycine, and methionine)but do not retain the peptide bonds, meaning creatine is a non-protein compound classified as a nitrogenous organic acid. Dietary sources include meat and fish, with red meat being particularly rich in creatine.

Creatine supports muscle strength, power, recovery, high-intensity exercise performance and brain health.

Creatine’s primary role is to increase the availability of phosphocreatine in your muscles, which supports the production of ATP, your body's primary energy source during intense activity and cognitive functioning.

Creatine is believed to support brain health via its role in energy production in the brain. Creatine helps store and supply energy by replenishing ATP (adenosine triphosphate), the primary energy currency of cells. This is especially important for the brain, which consumes a significant amount of energy to maintain cognitive functions and neuronal signaling.

Creatine is considered suitable for individuals over 18 years of age, looking to enhance physical/athletic performance and support brain health.

Yes. Creatine is one of the most well-researched supplements and considered safe when taken as directed.

We recommend a dosage of 5 grams per day for maintenance, though some people start with a "loading phase" of 20 grams per day for 5-7 days. A loading phase can help saturate muscles with creatine faster, but it’s not necessary if you prefer a steady approach. Where a loading phase may help the consumer reach muscle creatine saturation within a 5-7 day period, a dose of 5g per day will facilitate muscle saturation after about 30 days. We recommend a longer approach to creatine consumption to mitigate any GI distress associated with large dosages of the supplement. 

Yes, creatine mixes well with protein powders, BCAAs, pre-workout formulas, and more.

A standard American diet may contain 1-2g of creatine per day which equates to muscle stores that are 60-80% saturated, supplementation may help to bridge this gap, without adding further meals or caloric intake to your day. 

Creatine is shown to be effective taken with or without food, however, current research suggests a greater muscle creatine storage when taken with a meal comprised of carbohydrates and/or proteins. It is currently thought that the rise of insulin levels after a meal, the hormone needed to transport energy (glucose) into cells, also enhances creatine’s uptake.