Creatine

What is it?

Creatine is a cellular specific micronutrient.

This dipeptide is stored in cells in the form of phosphocreatine, rapidly regenerating ATP.

It stabilizes intracellular ATP and favors ATP transport between the mitochondria and cytoplasm.

Supplementation forms

The scientific evidence indicates that the form of creatine best supported in terms of efficacy, safety and cost is creatine monohydrate (CrM), which is available in powder or capsules.

Physiological functions

A compound derived from amino acids (arginine, glycine and methione), creatine is synthesized endogenously in the liver, kidney and pancreas and stored mainly in skeletal muscle (95% of the body’s pool), with smaller deposits in the brain, heart and other tissues with high energy demand.

Its main function is to act as a rapid energy reserve through the phosphocreatine/creatine kinase system: during short, intense bursts of exertion, phosphocreatine immediately donates a phosphate group to the ADP to regenerate ATP, which supports muscle contraction, power and recovery between series.

Additionally, creatine contributes to intracellular transport of ATP from mitochondria to consumption sites, stabilizes energy homeostasis under stress conditions (ischemia, hypoxia) and, in the brain, participates in mitochondrial stability and antioxidant defense, with emerging evidence of cognitive and neuroprotective benefits in certain contexts.