Creatine Monohydrate Benefits, Dosage, Side Effects & How to Take Micronized, Powder

If you are looking for a good protein supplement, consider the ultimate nutrition creatine monohydrate because it has shown real result. But what is creative monohydrate or does this protein supplement have any benefits? Learn more on creative monohydrate side effects, dosages, benefits, mechanism, best creatine monohydrate brands, and much more,

What is creative monohydrate – facts

Creatine is nitrogen containing organic acid obtained naturally from vertebrates and synthetically manufactured by various laboratories. Creatine is a main source, which provides ample amount of energy to various body cells, particularly muscular cells. This energy is generated via producing huge adenosine triphosphate (ATP) concentrations in muscular cells.

For human being, creatine is naturally synthesized in liver cells; however, pancreas and kidney also assist liver in synthesizing creatine whenever required. A normal 72 kg individual usually has stored naturally about 120grams of creatine in the body. You also get creatine from various diets like fish and red meat. To get better muscular benefits you need another rich source of creatine which is a dietary supplement used by athletes and bodybuilders around the world.

Micronized creatine monohydrate supplement


The dietary supplement is manufactured in many different forms; however, it is the most common formula, which is highly recommended by athletes. A normal human needs roughly 5-10 grams of creatine monohydrate daily to get better muscular benefits, which cannot be obtained from natural diets.

Half a pound red meat usually supplies only around 1gram of creatine monohydrate for the human body, which is, much less than the required dose for athletes and bodybuilders. If you will be only depending upon such diets, it will not provide sufficient levels even after eating oceans of meat every day. Therefore, if you are looking for some good dietary supplement, creatine monohydrate is one of the good choices.

How Creatine Monohydrate works – Mechanism of action

To exactly understanding of how this wonderful protein supplements works, you deserve to know that it acts in your body by two main mechanisms as below:

Intracellular water retention

Creatine water retention mechanism is pretty simple. The stored Creatine in the muscle cells attracts the surrounding water and thus enlarges muscular size. These super hydrated cells give the fuller muscle appearance. It is also reported in some studies that super hydrated muscle cells results in triggering protein synthesis and reducing catabolism.

Enhanced ATP production

Creatine monohydrate is absorbed via the bloodstream and reaches to the muscle cells. It increases your body’s ability to produce adenosine triphosphate (ATP). ATP is the basic unit that provides energy to your body by releasing one of its phosphate molecules out of three phosphate molecules. During this phase ATP gets converted into ADP (Adenosine Diphosphate) and a byproduct lactic acid. This byproduct lactic acid is a problem and it causes the burning sensation at the end of each set of exercise.

If it is secreted in large amount, it starts creating problem for the muscles to contract and thus force you to stop that particular set. In such scenario, there is creatine to help you out. Creatine, which is stored in the muscle cells as creatine phosphate, helps in case of your ATP system limitations. It provides phosphate molecule again to the ADP, which releases its one phosphate during ATP to ADP conversation.

This reduces lactic acid formation and thus reduces burning sensations. This entire circle lengthens your ability to exercise more by minimizing lactic acid production. This entire circle happens just in seconds. This makes up you take your sets to the next levels. So, whenever you exercise more, your muscles break more. At such time, creatine helps in faster recovery in between exercise sets and enhances the tolerance to high volume work. It also helps post exercise muscle recovering process.

Creatine also reported to better pumps up during a workout sets. This is possibly due to glycogen synthesis. Along with this, studies also have shown that creatine reduces cholesterol and triglyceride levels.

You should always remember that creatine monohydrate is not a prohormone or hormonal supplement like legal steroids.

Creatine monohydrate benefits

This protein supplement has shown great benefits to both athletes and bodybuilders. It effectively shows various benefits as below:

  • Increases exercise performance,
  • Improves strengths and power,
  • builds up the stamina,
  • Provides fuller muscles,
  • helps in increasing body mass, and
  • Muscle recovery after workout.

This supplement shows better effects in vegetarian population than non-vegetarian because such people have low amount of creatine stored due to their diet pattern.

This protein supplement is usually wrongly imaged as similar to steroids and has gotten a poor image from people who do not know much about it.

Indication and usage including medicinal

Creatine monohydrate supplements are used for gaining muscle mass by both men and women athletes, bodybuilders, wrestlers, and sprinters. It shows great results in 16 to 25 year-old population.

It also helps in instant weight gain of about 1-3 pounds in 2 weeks by increased water retention in the muscular mass.

The European Food Safety Authority (EFSA) reported in 2004 that the oral long-term intake of 3grams of pure Creatine monohydrate daily is risk-free.

There are some medicinal uses reported for this protein supplement as below:

  • It might slow worsening early Parkinson’s disease symptoms,
  • Improved strength and endurance in heart failure population,
  • Slow down the loss of eye sight gyrate atrophy patients,
  • It strengthens the muscles in muscular dystrophy.

Creatine monohydrate dosage or how to take creatine monohydrate

This supplement is available in powder form i.e. creatine monohydrate powder. It is administered in a studied format with a non-acidic fruit juices or dextrose solutions as below:

Loading dosage

The loading dose works by saturating the muscles with creatine thirst. It is advised to take 20grams daily (5grams 4x/day) of this supplement for first 5-7 days to saturate muscles. After loading dose period, it is recommended to take a maintenance dose of 2-10grams in the following weeks taken post-workout and before bed.

Gradual or regular approach

This is pretty simple approach and skips the loading dose phase. You just start taking it with 5-10grams daily (as maintenance dose).

It is studied that a simple carbohydrate solution (sugar solution) taken with creatine monohydrate promotes a total creatine concentrations in the muscle by 60% than taking creatine alone.

Best creative monohydrate – micronized powders, capsules and tablets

If you are looking for some of the best creatine monohydrate brands, consider any of the below. Most of them are mainly pure creatine monohydrate powders, granules, capsules, micronized powders, or tablets.

  • 100% Pure Creatine Monohydrate capsules by BodyTech
  • Now Creatine Monohydrate by Now Foods 100% Pure Powder
  • Creatine Monohydrate by ProSource
  • Ultra pure ‘200 mesh’ specification from Go Nutrition
  • Now 100% pure Micronized Creatine Monohydrate
  • HPLC pure
  • Myprotein
  • Creatine Monohydrate Tablets from Now Foods
  • The Protein works 100% ultra pure
  • GNC Pro Performance

Since we are not going to provide you with any creatine monohydrate review for any of the above best brands, ensure you read online resources, user comments, ratings, and expert opinion before settling on any brand.

Creatine monohydrate side effects and safety profile

Similar to various supplements, this protein supplement also has some side effects. Among the the side effects is that, it may causes allergic reactions, asthmatic symptoms, altered hydration status and heat tolerance, muscle cramps, creatine monohydrate bloating that may include diarrhea and stomach discomfort.

Other side effects of creatine monohydrate include GI upset, reduced blood volume, irregular heartbeats, electrolyte imbalances, kidney damage like interstitial nephritis (contraindicated in renal disorder patients), altered liver function, weight gain etc. These are some of the side effects.  Complete side effects profile is yet to be documented.

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