Creatine in a Nutshell (Or in a Bottle)

Creatine in a Nutshell (Or in a Bottle)

Is Creatine Safe? What Is It? Does It Help?

So You Want To Learn More About Creatine… 

There are so many resources available about creatine- what it is, how to take it, its benefits, etc. So to make it easy, we’ve written a summarized guide to creatine, just for you! Learn about creatine, its history, the myths surrounding it, and what it can do!

What Is Creatine?

Creatine is a compound that is made of three amino acids: arginine, glycine, and methionine (NCBI). Creatine is made naturally in the body and can also be found in protein-rich foods such as red meats, animal products like milk, and seafood. Half of someone’s daily supply of creatine can come from their diet (Cleveland Clinic). Creatine can also be manufactured in a lab.

What Is Creatine Monohydrate?

Creatine Monohydrate is a type of creatine. It is made from one creatine molecule and one water molecule. This makes it easier for the body to absorb.

The History of Creatine

Creatine has been researched since the 1800s. Creatine was discovered by Michel Eugène Chevreul in the early 19th century. In the mid-20th century, scientists performed more research into creatine and its role in energy production. Dr. Roger Harris and his colleagues at the University of Oxford had some groundbreaking studies that led to even more information about creatine. By the late 20th century, it was gaining popularity in the sports and fitness communities. Today, it is one of the most researched and widely used sports supplements.

What Creatine Can Do


There are a vast amount of benefits that creatine has to offer. One is energy. Creatine boosts energy, which can be great during high-intensity or endurance exercises. It also reduces fatigue. It also accelerates muscle recovery and can aid in increasing muscle mass. Another benefit is bone health. Beyond its physical benefits, there are also cognitive benefits. It can help with short-term memory, neuroprotection, and mental clarity. There is even research being done to see if it helps with dementia! Creatine can also lower blood sugar levels.

Is This True?

There are a lot of myths surrounding creatine that may make people hesitant to take it. Here are some of the most common myths about creatine. 

  1. Creatine is a steroid: No! It is a natural compound found in the body’s muscles.
  2. Creatine is only for bodybuilders: Wrong again! Anyone can take creatine, especially anyone who engages in high-intensity exercises.
  3. Creatine causes weight gain: This is a tricky myth, but the short answer is no! Some people gain initial weight when taking creatine because of the increased water retention in their muscles. However, this is temporary and doesn’t lead to any long-term weight gain or bloating.
  4. Creatine is bad for your kidneys: Nope! There is no scientific evidence supporting this claim, and several that show there are no adverse effects on the kidneys from taking creatine.

In Conclusion:

Creatine is a natural supplement that can aid people in their health goals. It gives increased energy and endurance, hydrates, and helps with muscle growth and recovery. It also helps with cognitive health. There is a lot of research that has been done about creatine, and more is being done today. It is a loved supplement in the fitness community, and there is a lot of research proving its effectiveness!


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