CREATINE MONOHYDRATE

Creatine is involved in making energy for muscles. 

Creatine is stored as phosphocreatine in the body and helps to regenerate energy in our cells in the form of Adenosine Triphosphate (ATP) 

Creatine promotes the transmission of energy within the cell structure in the form of creatine phosphate. This improves performance during periods of intense muscle use, which results in increased muscle growth and greater strength. The larger creatine phosphate pool also leads to a faster regeneration of ATP (the source of energy for use and storage at the cellular level) and therefore helps recovery after intensive exercise. 

Many studies have confirmed that creatine monohydrate is safe to consume. There is far more safety information for this form of creatine than any other form. 

There is also evidence to suggest that creatine supplementation aids cognition in the elderly. 

There is evidence to support the use of creatine to help with the symptoms of depression.

Useful links:

• International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
• International Society of Sports Nutrition position stand: creatine supplementation and exercise 
• Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance
• Creatine supplementation and cognitive performance in elderly individuals
• Use of creatine in the elderly and evidence for effects on cognitive function in young and old
• A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder