Creatine monohydrate is one of the most well-studied and effective dietary supplements for improving athletic performance, particularly in short-duration, high-intensity activities such as weightlifting, sprinting, and resistance training. By increasing intramuscular phosphocreatine stores, creatine supports rapid ATP regeneration during anaerobic exertion, enhancing power output and delaying fatigue [1][2]. Long-term use in conjunction with resistance training has consistently demonstrated improvements in muscle strength, lean body mass, and training capacity across diverse populations, including both males and females [3][4].
Life Extension’s Creatine Capsules provide 1000 mg of pure creatine monohydrate per capsule, aligning with maintenance-phase dosing strategies supported by clinical research. While a loading phase (e.g., 20 g/day for 5–7 days) can accelerate muscle saturation, daily doses of 3–5 g are sufficient for long-term benefits [1]. The formulation includes a minimal amount of vitamin C (11 mg), which may support antioxidant status and immune function but is not dosed for primary therapeutic impact in this context.
Quick Summary
All ingredient amounts are clearly disclosed with no proprietary blends, ensuring full transparency and enabling accurate dosing assessment.
The primary ingredient, creatine monohydrate, is dosed below the typical clinical maintenance range (3–5 g/day), but consistent daily use will achieve muscle saturation over time. Efficacy is high due to the strength of evidence behind the ingredient, even at lower doses.
Creatine monohydrate is the most bioavailable and well-absorbed form of creatine, with over 95% absorption in healthy individuals. The capsule format does not impair absorption, and no superior delivery system is needed.
The product has an excellent safety profile in healthy individuals, with creatine monohydrate extensively studied for long-term use and vitamin C at a very low, non-toxic dose.
Suggested: 4 servings/day to reach clinical midpoint
Why Take This Product
Key Benefits
- Enhanced Recovery and Injury Prevention: Emerging evidence suggests creatine may reduce muscle damage and inflammation post-exercise, supporting faster recovery and potentially lowering injury risk.
- Neuroprotective and Cognitive Support: Creatine plays a role in brain energy metabolism and has shown potential in improving cognitive performance under conditions of sleep deprivation or mental fatigue.
- Antioxidant and Immune Support (from Vitamin C): The inclusion of 11 mg of vitamin C contributes to antioxidant defense and supports immune function, though at a sub-therapeutic level for standalone immune benefits.
Who Should Take This
Potential Side Effects
Ingredient Breakdown
Each capsule contains two ingredients: creatine monohydrate as the primary active compound and a small amount of vitamin C as a supporting antioxidant. Creatine monohydrate is present at a clinically relevant dose, while vitamin C serves a secondary role in formulation stability and general health support.
Primary Ingredients
Creatine Monohydrate
Ergogenic aid, ATP regeneration, muscle performance
Dose is 1000 mg per serving; clinical midpoint is 4000 mg; percentage = (1000 / 4000) * 100 = 25%, capped at 100. However, due to gradual accumulation over time, even lower daily doses can achieve muscle saturation within 3–4 weeks without loading.
Creatine monohydrate is the most bioavailable and well-researched form of creatine, proven to enhance high-intensity exercise performance, increase muscle strength, and support lean mass gains during resistance training. It works by replenishing ATP stores in muscle cells during anaerobic activity. Long-term use is safe in healthy individuals, with no adverse effects on kidney function [5][6].
Supporting Ingredients
There is 1 supporting ingredient.
Practical Recommendations
- Optimize Timing And Absorption: Take creatine with a meal containing carbohydrates or protein to enhance uptake via insulin-mediated transport, although this is not required for effectiveness.
- Consider A Loading Phase: To rapidly saturate muscle stores, take 4–5 capsules (4–5 g) daily for 5–7 days, then reduce to 1–2 capsules (1–2 g) for maintenance.
- Stay Hydrated: Ensure adequate fluid intake to support cellular hydration and minimize any risk of cramping or gastrointestinal discomfort.
- Monitor Renal Health If Pre-Existing Condition: While creatine is safe in healthy individuals, those with kidney disease should consult a healthcare provider before use.
Is it Safe?
Creatine monohydrate has an excellent long-term safety profile in healthy individuals, with no clinically significant changes in renal, hepatic, or cardiac function reported in studies lasting up to five years [6][5]. The low dose of vitamin C further enhances safety, minimizing risks of gastrointestinal or metabolic side effects.
Safety & Considerations
- Renal Function: Avoid in individuals with severe renal impairment; monitor kidney function in those with pre-existing kidney disease.
- Iron Absorption: Vitamin C enhances non-heme iron absorption; use caution in individuals with hemochromatosis, though risk is low at 11 mg.
Reports for Similar Products
The Science
The efficacy of this product is driven almost entirely by its 1000 mg dose of creatine monohydrate, which falls within the lower end of the standard maintenance range (3–5 g/day). While higher or divided doses may be needed for full saturation without a loading phase, consistent daily use will achieve therapeutic muscle concentrations over time [1].
Creatine enhances high-intensity exercise performance via ATP regeneration; effective dosing includes loading at 0.3 g/kg/day followed by 0.03 g/kg/day maintenance.
Creatine is safe and effective for improving performance and body composition in healthy individuals and various patient populations.
Creatine supplementation (20g/day for 4 days) improves high-intensity exercise performance in both males and females.
Systematic review confirms safety and efficacy of creatine in females with no serious adverse events reported.
10 g/day of creatine for 3 months showed no adverse effects on renal function in healthy sedentary males.
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