Optimum Nutrition Micronised Creatine Powder, 100% Pure Creatine Monohydrate Powder for Performance and Muscle Power, Unflavoured Shake, 93 Servings, 317 g

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The good news is that creatine supplementation is well-studied in scientific circles (perhaps more so than any other supplement, short of protein power). People with kidney disease are advised not to use creatine, and caution is recommended for those with diabetes and anyone taking blood sugar supplements.

Oral creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons and nerves. Your muscles convert creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATC), which your body uses for explosive exercise. According to the British Medical Journal, the usual reference range for serum creatinine is 60–110 micromoles per liter (mcmol/l), or 0. A review of 14 studies, published in 2013, found that people with muscular dystrophy who took creatine experienced an increase in muscle strength of 8. Depending on the cause, doctors may also recommend making changes to everyday habits, such as reducing protein intake and increasing dietary fiber.Risk of adverse outcomes in females taking oral creatine monohydrate: A systematic review and meta-analysis. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials.

Studies lasting as long as 3 years have found no negative effects of creatine in children ( 15, 27). So far, studies show creatine supplements may help increase strength and endurance in people who have had heart failure. Roberts agrees: ‘Creatine is beneficial for athletes, sportspeople, and bodybuilders for the primary reason of increasing their ability to produce energy . Vegetarians — who may not obtain enough creatine from their diet — and older adults may find supplementing particularly useful. Combination therapy with coenzyme Q10 and creatine produces additive neuroprotective effects in models of Parkinson's and Huntington's diseases [Abstract].As with any dietary supplement, it's important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product's quality. Creatine is one of the most popular and effective supplements around – and there’s plenty of scientific evidence around its efficacy. Water retention: ‘Creatine can cause the body to retain water, leading to weight gain and a slightly bloated appearance.