Optimum Nutrition Micronized Creatine POWDER 2021
Creatine is a chemical that is naturally present in the body, mainly in the muscles and also in the brain. It is commonly found in the diet in red meat and seafood. Creatine can also be made in the laboratory.
Creatine is most commonly used to enhance physical performance and to increase muscle mass in athletes and older adults. There is some scientific evidence supporting the use of creatine to improve athletic performance in young, healthy people during brief moments of a high-intensity activity such as sprinting. This is why creatine is often used as a dietary supplement to improve muscle strength and athletic performance. In the US, a vast majority of nutritional supplements for athletes contain creatine.
The use of creatine is permitted by the International Olympic Committee, the National Collegiate Athletic Association (NCAA), and professional sports.
Creatine is also used to treat multiple sclerosis (MS), depression, and many other conditions; although there is no good scientific evidence to support these uses.
How effective is it?
Natural Medicines Comprehensive Database ranks efficacy, based on scientific evidence, according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, Ineffective, and Insufficient Evidence for Make a Determination.
The efficacy rating for this product is as follows:
Possibly effective for …
- Athletic performance . Creatine appears to help improve rowing performance, jumping height, and soccer performance in athletes. However, the effect of creatine on sprinting, cycling, or swimming performance varies. Mixed results could be related to small studies performed, differences in creatine doses, and differences in tests used to mediate performance. Creatine does not appear to improve service ability in tennis players.
- Creatine metabolism or transport disorders. Certain people have a disorder that prevents creatine formation. This can lead to low levels of creatine in the brain. Low levels of creatine in the brain can lead to poor mental function, seizures, autism, and other motor problems. Taking creatine daily for up to 3 years can lower creatine levels in the brains of children and adults with a creatine production disorder called guanidinoacetate methyltransferase (GAMT) deficiency. This can help improve movement and decrease seizures. However, it does not improve mental capacity. Arginine-glycine amidinotransferase deficiency (AGAT) is another disorder that prevents creatine formation. In children with this condition, taking creatine for up to 8 years appears to improve attention, language and mental performance. But taking creatine does not appear to improve brain creatine levels or mental function in children with this disorder in which creatine is not transported properly.
- Muscle strength . There is a lot of diverse information on creatine’s ability to improve muscle strength. However, analyzes from this research show that creatine appears to slightly improve upper muscular system strength in young adults and older people.
- Loss of muscle with age (sarcopenia) . Creatine may help improve muscle strength in older adults. It seems to work best when used in conjunction with training to increase muscle mass. It does not appear to show benefit when consumed in low doses, as a single dose, or when used for a long time.
Possibly ineffective for …
- Lou Gehrig’s disease (amyotrophic lateral sclerosis or ALS) . Creatine intake does not appear to slow disease progression or improve survival chances in people with ALS.
- An inherited brain disease that affects movement, emotions, and thinking (Huntington’s disease) . Research suggests that taking creatine daily for 2 years does not improve muscle strength, coordination, or decrease symptoms of Huntington’s disease.
- Loss of bone mass (osteopenia) . Creatine intake does not appear to stop or slow bone loss in people with osteopenia.
Insufficient evidence to determine for …
- Long-term kidney disease (chronic kidney disease; CKD) . Preliminary research shows that taking creatine may decrease muscle loss and improve nutrition in people with dialysed CKD.
- A lung disease that makes it difficult to breathe (chronic obstructive pulmonary disease; COPD) . Preliminary research on the effects of creatine in people with chronic obstructive disease (COPD) is inconsistent. Some research suggests that daily creatine intake does not improve lung function. However, other research suggests that taking creatine may improve lung function or exercise capacity.
- Heart failure and fluid build-up in the body (congestive heart failure; CHF) . Some research shows that taking creatine daily for 5-10 days improves muscle strength and performance, but does not improve symptoms of heart failure. Taking low doses of creatine daily for 6 months does not improve athletic ability or decrease symptoms of heart failure in men.
- Depression . Preliminary research suggests that taking creatine daily for 8 weeks enhances the effects of the antidepressant escitalopram.
- Diabetes . Preliminary research shows that taking creatine for 5 days lowers blood sugar levels after eating in people with newly diagnosed diabetes. However, the effects of taking creatine for more than 5 years in people with diabetes are unknown.
Optimum Nutrition Micronized Creatine POWDER 2021
- Fatigue . Intake of creatine could improve precision and mental tasks in people with mental fatigue. However, it doesn’t seem to help people respond more quickly.
- Fibromyalgia . Preliminary research suggests that taking creatine for 16 weeks improves strength in people with fibromyalgia. However, creatine does not improve aerobic fitness, pain, sleep, quality of life, or mental function.
- An inherited disorder characterized by loss of vision (gyratory diastrophy) . Research shows that creatine deficiency, which has been associated with this form of vision loss, can be corrected with supplements. The daily intake of creatine for a year seems to reduce eye damage and loss of vision.
- Weight loss in people with HIV / AIDS . Preliminary research shows that taking creatine does not increase muscle mass or strength in men with muscle loss from HIV.
- High levels of homocysteine in the blood (hyperhomocysteinemia) . Preliminary research shows that taking creatine for 3 weeks lowers homocysteine levels in vegans with hyperhomocysteinemia.
- A group of inherited disorders that cause muscle weakness and numbness in the arms and legs . Preliminary research in people with inherited nerve damage, such as Charcot-Marie-Tooth disease, suggests that daily creatine intake between weeks 1-12 has no effect on muscle strength and endurance.
- Conditions characterized by prolonged inflammation (swelling) and weakness (inflammatory myopathies) . Preliminary studies show that taking creatine may contribute to some improvement in muscle strength in adults, but not children, with these conditions.
- A rare inherited disorder that causes muscle pain and cramps (McArdle disease) . Some preliminary research suggests that daily creatine intake improves muscle function in certain people with McArdle disease. However, taking higher doses of creatine seems to make muscle pain worse.
Optimum Nutrition Micronized Creatine POWDER 2021
- Rare inherited disorders causing muscle weakness (inflammatory idiopathic myopathies) . Preliminary studies show that taking creatine may lead to small improvements in muscle strength in people with these conditions.
- A group of disorders that cause mostly muscle weakness (mitochondrial myopathies) . Some research suggests that taking creatine does not improve muscle function or quality of life in people with mitochondrial myopathies.
- Multiple sclerosis (MS) . Preliminary research shows that taking creatine daily for 5 days does not improve physical capacity in people with multiple sclerosis.
- Muscle breakdown . Preliminary research shows that taking creatine helps to maintain muscle mass and decrease loss of muscle strength from wearing a cast.
- Muscle cramps . Preliminary research shows that taking creatine before hemodialysis treatments appears to decrease abdominal cramps.
- A group of inherited disorders that cause muscle wasting and weakness . Preliminary research on creatine intake in people with muscular dystrophy is not consistent. Some evidence shows that muscle strength and fatigue appear to improve after daily creatine intake for weeks 8-16. However, other research shows that creatine does not provide any benefit in people with muscular dystrophy.
Optimum Nutrition Micronized Creatine POWDER 2021
- Pauses in breathing that could be followed by a decrease in heart rate and low oxygen levels in newborns . Preliminary research shows that giving creatine to premature babies does not improve breathing problems while they sleep.
- Brain, spinal cord, or nerve injury (neurological trauma) . Preliminary research also shows that taking creatine daily for 6 months decreases amnesia caused by brain injury in children.
- Arthrosis . Preliminary research suggests that daily creatine intake along with strengthening exercises improves physical function in people with knee OA after menopause.
- Parkinson’s disease . Preliminary research suggests that daily intake of creatine 2 times for 12-18 months slows the progress of Parkinson’s disease who have not yet started taking conventional medications.
- Post-surgical recovery . Preliminary research shows that taking creatine does not improve the recovery of muscle strength after surgery.
- An inherited disorder that affects brain development in young women (Rett syndrome) . Preliminary research shows that taking creatine daily for 6 days does not improve physical capacity in people with multiple sclerosis.
- Rheumatoid arthritis (RA) . Preliminary research shows that daily creatine intake improves muscle strength but not physical function in adults with rheumatoid arthritis.
- Schizophrenia . Preliminary research shows that taking creatine daily for two months does not improve symptoms or mental function in people with schizophrenia.
- Spinal cord injury . Preliminary research shows that taking creatine daily for 7 days increases exercise capacity by increasing lung function in people with a spinal cord injury. Although creatine does not appear to improve wrist muscle or hand function.
- An inherited disorder that causes muscle weakness and wasting (spinal muscular atrophy) . Preliminary research shows that taking creatine in children with muscle loss in the spine is of no benefit.
- Recovery from surgery . Preliminary research shows that daily creatine intake does not accelerate the recovery of muscle strength after surgery.
- Aging of the skin .
- Arthritis in children (juvenile idiopathic arthritis) .
- Bipolar disorder .
- Other conditions .
More evidence is needed to rate creatine for these uses.
How does it work?
Creatine is involved in generating the energy that muscles need to function.
Vegetarians and people who have lower levels of creatine appear to benefit more when they start taking creatine supplements than do people who start with higher levels of creatine. Skeletal muscles can only store so much creatine; adding more does not raise the levels further. This “saturation point” is usually reached within the first few days of taking a “loading dose.”
Is there concern for the safety of its use?
Ingested by mouth: Creatine IS LIKELY SAFE for most people when taken by mouth for up to 18 months. Doses of up to 25 grams per day have been used safely for up to 14 days. Lower doses of up to 4-5 per day have been used safely for up to 18 months. Creatine IS POSSIBLY SAFE when taken by mouth for a long time. Doses of up to 10 grams per day have been used safely for up to 5 years.
Applied to the skin: There is not enough reliable information to know if creatine is safe. It could cause side effects, such as redness and itching.
Special warnings and precautions:
Pregnancy and breast-feeding: There is not enough reliable information on whether creatine is safe to use if you are pregnant or breastfeeding. Be cautious and avoid its use.
Children: Creatine IS POSSIBLY SAFE when taken by mouth for the short term. 3-5 grams of creatine per day was used safely for 2-6 months in children 5-18 years old. 2 grams of creatine per day was used safely for 6 months in children 2-5 years old. In addition, 0.1-0.4 grams/kg per day of creatine was used safely for 6 months in infants and children.
Bipolar disorder: There were cases of manic episodes in people with bipolar disorder who took creatine every day for 4 weeks. Creatine might make symptoms worse in people with bipolar disorder.
Kidney disease: There is some evidence that creatine might make kidney disease worse in people with this disease. If you suffer from kidney disease, check with your doctor before consuming creatine.
Kidney disease or diabetes: Do not use creatine if you have kidney disease or diseases like diabetes because it increases your chances of developing kidney disease. There is some concern that taking creatine might make kidney disease worse.
Parkinson’s disease: Caffeine and creatine together could make Parkinson’s disease worse. If you have Parkinson’s disease and take creatine, use caffeine with caution.
Are there drug interactions?
It is not known if this product interacts with any medications.
If you are taking medication, talk to your healthcare provider before starting this product.
Are there interactions with herbs and supplements?
CaffeineCaffeine may decrease the positive effects of athletic performance.
Are there interactions with food?
There is no known interaction with food.
What dose is used?
The following dose has been studied in scientific research:
When to take micronized creatine?
It is recommended to take 3 g of creatine a day to optimize bodybuilding and increase your sports performance. Ideally, take it either just before training or when you wake up. However, it is not imperative to take it every day at exactly the same time.
What is micronized in creatine?
The micronized creatine or monohydrate is a monohydrate form with a size of microparticles. These microparticles are about 20 times smaller than normal creatine powder particles.
How to take micronized creatine BPI?
How to Use. Take one (1) serving (1 Scoop) mixed in 8 ounces of ice water, before, during, or after training, or as directed by a qualified healthcare professional.
What is the difference between micronized and monohydrated creatine?
The Creatine Micronized: is more expensive than monohydrate. The difference from the monohydrate is composed of smaller particles and their faster absorption.
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