Creatine

• Supports Muscle Performance*

• May Support Cognitive Function*

• Provides Creatine, a Key Component in Cellular Energy Production*

• May Help Maintain Lean Muscle Mass in Older Adults

What is it?
Creatine is an essential nutrient that helps produce energy in muscle cells, making it ideal for supporting muscle health. Whether you’re an athlete or simply want to maintain lean muscle as you age, creatine can help enhance muscle performance when combined with exercise. It may also support cognitive function, keeping both brain and body performing at their best.

How Creatine Works
This formulation contains pure creatine monohydrate, the most studied and effective form of creatine. Creatine stores phosphate groups as phosphocreatine, which then helps convert ADP into ATP, the main energy source for cells. About half of the body’s creatine is naturally produced from amino acids (arginine, glycine, and methionine), while the rest comes from dietary sources like meat and fish. People following mostly plant-based diets may have lower creatine stores and respond more to supplementation.

Although most creatine is stored in muscles, it is also present in the heart, brain, kidneys, retina, and testes. Levels are influenced by diet, activity, and age, and about 1–2% of creatine is metabolized daily into creatinine and excreted in urine. Supplementation helps replenish these stores, enhancing energy production and supporting muscle and other tissue performance.

Supplementation Strategies

• Loading Phase: Some use a “loading” method of 20–25 g/day for 5–7 days, divided into 4–5 servings to reduce digestive discomfort.

• Maintenance Dose: After loading, a daily dose of 3–5 g maintains creatine stores. Studies show that even consistent daily dosing without loading (e.g., 3 g/day) can also effectively increase muscle creatine.*

Muscle Performance
Research shows creatine improves muscle strength, power, and performance across age groups and activity levels.*

• Athletes: In football players, 5 g/day for 10 weeks increased strength, lean mass, and performance without a loading phase.*

• Young Adults: Healthy men taking 5 g/day for 30 days improved strength, power, and body composition when combined with resistance training.*

• Older Adults: Women and men over 60 showed increased strength, lean muscle, and resistance to fatigue with 5 g/day creatine combined with exercise.*

Cognitive Support
Because creatine helps produce cellular energy, it may also benefit the brain.* Studies suggest:

• Young adults taking 5–8 g/day showed improvements in working memory and intelligence tasks.

• Older adults taking creatine may see enhancements in memory, attention, and processing speed.

• More research is needed, but existing studies indicate creatine may help maintain cognitive performance over time.*

Lean Muscle Mass
Creatine supports gains in lean muscle when combined with resistance training, especially in aging populations.*

• A 12-week study in adults 60–80 showed increased lean mass and strength with 5 g/day of creatine.*

• Meta-analyses indicate adults over 50 can reduce body fat and increase lean body mass with creatine and exercise. Supplementation alone without exercise does not appear to significantly increase lean mass.*

Usage Directions
Dissolve 1 scoop in 8 oz of water or beverage and take once daily, or as directed by your healthcare professional. Can be taken 30 minutes before or immediately after exercise. Consult a healthcare professional if taking medications or if the tamper seal is broken.

Formulation Notes
Free from wheat, gluten, corn, yeast, soy, animal/dairy products, fish, shellfish, peanuts, tree nuts, eggs, sesame, GMOs, artificial colors, and artificial sweeteners.