Creatine has a reputation as a bodybuilder's supplement. In reality, it's one of the most researched nutritional compounds available, and its benefits reach well beyond the weight room.
What creatine actually does
Your body uses a molecule called ATP for quick energy. During short, intense efforts, like a heavy lift, a sprint or a burst of hard thinking, ATP gets used up fast. Creatine is stored in your cells as phosphocreatine, which helps regenerate ATP so you can keep going.
Your body makes some creatine on its own and you get a little from meat and fish. Supplementing with 3 to 5 grams a day tops up those stores, usually within a few weeks of daily use.
Strength and performance
The International Society of Sports Nutrition considers creatine monohydrate the most effective nutritional supplement available for increasing high-intensity exercise capacity and lean body mass during training. It is also one of the best studied for safety in healthy adults.
Why researchers are looking at the brain
Your brain is one of the most energy-hungry organs in your body, and it uses the same creatine system as your muscles. A growing body of research is exploring creatine's role in cognitive performance, particularly during demanding situations like sleep loss and in people who eat little or no meat. The research is still developing, but it's one of the reasons we built Upper Prime creatine around both mind and body.
How to take it
- Dose: 5g (one scoop) per day.
- Timing: Any time works. Consistency matters more than timing, so pair it with something you already do every morning.
- Mixing: Micronized creatine dissolves easily in water, coffee, juice or a shake.
- Rest days: Keep taking it. Daily use keeps your stores full.
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This article is for educational purposes and is not medical advice. Talk to your healthcare provider before starting any supplement. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.