Creatine is one of the most thoroughly researched dietary supplement ingredients – recognized by health experts as an essential part of daily supplementation. Studies confirm its impact on:
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Creatine is a compound with a wide range of benefits. Research shows that supplementation can be especially valuable for both women and men:
Studies confirm that creatine enhances physical performance during repeated, short bursts of high-intensity effort(1) and may amplify the effects of resistance training on muscle strength(2).
Endogenous creatine plays a role in energy storage within nerve cells. Research suggests it may support cognitive functions such as working memory and reaction time, especially during periods of high mental load or sleep deprivation(5,6).
In individuals over the age of 55, creatine supplementation may help maintain muscle mass and strength, as well as support performance in everyday activities(2,7,8,15).
Research indicates that creatine may support quicker replenishment of energy stores in muscles after exercise, helping to maintain both the quality and consistency of training(9).
Research shows that by supporting the development of muscle mass, creatine may have a positive impact on glucose tolerance and energy metabolism(1,2,13,14).
There are many forms and sources of creatine on the market, but their quality and purity can vary significantly. Why does it matter?
Cheaper products may contain impurities or synthesis residues that reduce their safety of use.
Differences in solubility and bioavailability affect the effectiveness of supplementation.
Not all creatine products are regularly tested for the presence of prohibited substances.
The brain accounts for just 2% of body mass, yet it consumes up to 20% of the body’s energy. Research shows that with age, its ability to quickly access and use energy gradually declines, which may contribute to reduced cognitive performance(3,4). Phosphocreatine – a natural energy buffer in neurons – plays a key role in this process. Creatine supplementation may increase energy availability in the brain, which – as studies demonstrate – supports working memory and reaction time, especially during periods of high mental load or sleep deprivation(5,6). Research also suggests that creatine supports healthy nervous system function and may have neuroprotective effects(10,11), which is relevant both to the natural aging process and to neurodegenerative diseases.
To extend the number of years lived in good health, regular physical activity is essential – with strength training considered the most effective way to counteract the natural loss of muscle mass and strength that comes with age. Lack of activity accelerates these processes, accompanied by a decline in muscle creatine levels. In contrast, greater muscle mass and strength, along with better physical performance, significantly support health, well-being, and vitality in later life. Daily creatine intake may enhance the effects of resistance training on muscle strength in adults over the age of 55(2).
It’s not endless hours of cardio that hold the key to a better physique, but strong muscles. They burn calories not only during exercise but also at rest. The more muscle mass you have, the higher your metabolic rate – making it easier to maintain a healthy weight. Muscles also play a vital role in glucose management – they act as a natural "buffer" for glucose, helping to stabilize blood sugar levels and support insulin sensitivity. This makes strong muscles not only the foundation of a healthy figure, but also a cornerstone of metabolic health. Scientific studies show that creatine may promote lean body mass by supporting muscle protein synthesis and increasing cell hydration(7,8). Research also indicates that by supporting muscle growth, creatine may improve insulin sensitivity and resting metabolic rate(12,13).
Creatine was one of the first dietary supplements used by Olympians and professional athletes in sports that demand short bursts of maximum power. Today, it’s embraced across a wide range of disciplines – from sprinters and swimmers to football players and tennis professionals – wherever power, speed, and fast recovery matter. Daily creatine intake increases physical performance during repeated short bouts of high-intensity exercise(1). Studies also confirm that it enhances the effects of resistance training on muscle strength(2). Research further shows that creatine may promote lean body mass by supporting muscle protein synthesis and increasing cell hydration(7,8). It may also accelerate the replenishment of muscle energy stores after exercise, supporting faster recovery and helping maintain the quality and consistency of training(9).
Form: Creatine monohydrate Creapure® Supplier: Alzchem Group, Germany Each batch is tested for composition and impurities, ensuring the highest purity and safety. Cologne List® certification – confirming the absence of prohibited substances, suitable for professional athletes. Certificates – HACCP, Kosher, Halal, suitable for vegans.
Dosage
Ingredients
Chemical form
Quantity (in 1 sachet)
Creatine 3 g
Creatine 5 g
Recommended intake: 1 sachet per day, taken at once, at any time of day. Mix with approx. 200 ml of water or another beverage. For best results, drink immediately after preparation. Do not exceed the recommended daily dose. Food supplements should not be used as a substitute for a varied diet. A balanced diet and a healthy lifestyle are important for the proper functioning of the body. This product should not be used by children, pregnant or breastfeeding women. Store the product sealed, in a dry, dark place at temperatures below 25°C, out of reach of young children.
Nutritional value (100 g / 1 sachet): energy value 0 kcal / 0 kcal, fat (of which saturates) 0 g (0 g) / 0 g (0 g), carbohydrates (of which sugars) 0 g (0 g) / 0 g (0 g), protein 0 g / 0 g, salt 0 g / 0 g.
"Creatine has long gone beyond sports… It is increasingly recognized by health experts as an important part of daily supplementation – both for younger individuals and in the context of aging. It combines benefits for athletes, professionals, and seniors who care about their quality of life." – Dr. Nina Nicheska, founder of nikalab
EFSA. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. POL-HC-6365
EFSA. Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. POL-HC-8493
Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
Buford, T.W., Kreider, R.B., Stout, J.R. et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr 4, 6 (2007). https://doi.org/10.1186/1550-2783-4-6
Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50. doi: 10.1098/rspb.2003.2492. PMID: 14561278; PMCID: PMC1691485.
McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007 Sep;14(5):517-28. doi: 10.1080/13825580600788100. PMID: 17828627.
Chrusch MJ, Chilibeck PD, Chad KE, Davison KS, Burke DG. Creatine supplementation combined with resistance training in older men. Med Sci Sports Exerc. 2001 Dec;33(12):2111-7. doi: 10.1097/00005768-200112000-00021. PMID: 11740307.
Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. Strategic creatine supplementation and resistance training in healthy older adults. Appl Physiol Nutr Metab. 2015 Jul;40(7):689-94. doi: 10.1139/apnm-2014-0498. Epub 2015 Feb 26. PMID: 25993883.
Andres RH, Ducray AD, Schlattner U, Wallimann T, Widmer HR. Functions and effects of creatine in the central nervous system. Brain Res Bull. 2008 Jul 1;76(4):329-43. doi: 10.1016/j.brainresbull.2008.02.035. Epub 2008 Mar 24. PMID: 18502307.
Pastula, Daniel & Moore, Dan & Bedlack, Richard. (2010). Creatine for amyotrophic lateral sclerosis/motor neuron disease. Cochrane database of systematic reviews (Online). 6. CD005225. 10.1002/14651858.CD005225.pub2.
Gualano B, DE Salles Painneli V, Roschel H, Artioli GG, Neves M Jr, De Sá Pinto AL, Da Silva ME, Cunha MR, Otaduy MC, Leite Cda C, Ferreira JC, Pereira RM, Brum PC, Bonfá E, Lancha AH Jr. Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Med Sci Sports Exerc. 2011 May;43(5):770-8. doi: 10.1249/MSS.0b013e3181fcee7d. PMID: 20881878.
Alves, C.R.R., Ferreira, J.C., de Siqueira-Filho, M.A. et al. Creatine-induced glucose uptake in type 2 diabetes: a role for AMPK-α?. Amino Acids 43, 1803–1807 (2012). https://doi.org/10.1007/s00726-012-1246-6
Gualano B, Novaes RB, Artioli GG, Freire TO, Coelho DF, Scagliusi FB, Rogeri PS, Roschel H, Ugrinowitsch C, Lancha AH Jr. Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training. Amino Acids. 2008 Feb;34(2):245-50. doi: 10.1007/s00726-007-0508-1. Epub 2007 Mar 30. PMID: 17396216.
Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017 Nov 2;8:213-226. doi: 10.2147/OAJSM.S123529. PMID: 29138605; PMCID: PMC5679696.
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