health guides
Creatine
Creatine (creatine monohydrate) is a colourless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.1, 2
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
This supplement has been used in connection with the following health conditions:
| Used for | Amount | Why |
|---|---|---|
Athletic Performance and Non-Weight Bearing Endurance Exercise | 15 to 20 grams daily for five or six days |  [3 stars] Taking this supplement for five or six days may improve performance of high-intensity, short-duration exercise (like sprinting) or sports with alternating low- and high-intensity efforts. |
Athletic Performance and High-Intensity, Short Duration Exercise or Sports with Alternating Low- and High-Intensity Efforts | 15 to 20 grams a day for five or six days |  [2 stars] Supplementing with creatine may improve performance of non-weight bearing endurance exercises such as cycling. |
Chronic Obstructive Pulmonary Disease | 5 grams three times a day for two weeks, and then 5 grams once daily | [2 stars] Creatine has been shown to increase muscle strength, muscle endurance, and overall health status. |
Elevated Cholesterol | 20 grams per day as a loading dose and 10 grams per day as an ongoing dose | [2 stars] Clinical trials examining the effect of creatine on cholesterol metabolism have yielded mixed results. |
Hypertriglyceridaemia | Refer to label instructions |  [1 star] One trial found that supplementing with significantly lowered serum total triglycerides in both men and women. |
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.
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