Category: amino_acid
Description: Creatine is a naturally occurring substance found in the body, primarily in muscle tissue. It helps supply energy to muscles, especially during high-intensity activities. As a dietary supplement, creatine is popular among athletes and fitness enthusiasts to enhance performance and endurance.
Key Benefits:
- Supports increased muscle strength and power
- Enhances athletic performance and endurance
- Promotes muscle growth and development
- Improves high-intensity exercise capacity
- Supports faster muscle recovery after exercise
- May help improve brain function and cognitive ability
- Supports bone health and density
- May help reduce muscle soreness and fatigue
Typical Dosage:
- Minimum daily: 3 grams
- Maximum daily (FSSAI Schedule VI or safe limit): 25 grams
- General recommended range for adults: 3-5 grams per day
Best Forms: Creatine monohydrate, creatine citrate, creatine malate, and creatine pyruvate are some of the most effective forms of creatine supplements.
FSSAI Status: Permitted
Evidence Level: Strong
Common Synergies: Beta-alanine, branched-chain amino acids (BCAAs), protein powder, HMB (beta-Hydroxy beta-Methylbutyrate), L-glutamine, and L-arginine.
Potential Side Effects: Generally considered safe, but high doses may cause stomach cramps, diarrhea, and muscle cramps. It is also important to stay hydrated when taking creatine supplements.
Contraindications: People with kidney or liver disease should consult a doctor before taking creatine supplements, as well as pregnant or breastfeeding women. Individuals with any underlying medical condition should also consult a healthcare professional before using creatine.
Typical Dosage: Category: amino_acid
Description: Creatine is a naturally occurring substance found in the body, primarily in muscle tissue. It helps supply energy to muscles, especially during high-intensity activities. As a dietary supplement, creatine is popular amon
Best Forms: Depends on form and standardization
Status: Permitted
Maximum Daily Limit: Refer to FSSAI Schedule VI / product label
Evidence Level: Moderate