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Creatine Monohydrate

Creatine is one of the most researched supplements to date. It has been shown to improve athletic performance, as it helps the body to regenerate ATP (the body's "energy currency") more efficiently. 

Some newer studies show that creatine may also provide benefit for conditions with cognitive performance deficits, such as demanding mental tasks, sleep deprivation, traumatic brain injuries, and major depression. This effect on depression appears to be most profound when creatine is used as an adjunct to typical antidepressant therapy. 

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It's For?

  • Depression (↓↓)

  • Power Output (↑↑↑)

  • Total Body Hydration (↑↑)


To Take?

  • Recommended dose: Take 2.5 grams (ie. 1 tsp) to 5 grams (ie. 1 heaping tsp) daily mixed with ~ 4oz of water or juice.


To Know?

  • When supplementing with creatine, it is important to stay sufficiently hydrated.

  • It generally takes about 4-6 weeks at the target dosage to reach maximum effect. 

  • Some reported adverse effects include gastrointestinal distress, cramping (if poor hydration), diarrhea, and weight gain due to increased hydration.

  • While still up for debate, it is generally recommended to avoid creatine supplementation if you have kidney impairment. 

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