OE Essentials Creatine

CREATINE

WHAT YOU NEED TO KNOW
 Supporting Energy, Strength & Cognitive Performance

WHAT IS CREATINE?

Creatine is a naturally occurring compound found in small amounts in certain foods (like red meat and fish) and is also made by the body. It’s stored mainly in muscles and the brain, where it helps produce energy for short bursts of activity.

Many people choose to supplement with creatine to support physical performance, muscle strength, recovery, and cognitive function.

POTENTIAL BENEFITS OF CREATINE SUPPLEMENTATION

• Muscle Energy Support: Helps fuel high-intensity, short-duration activities like strength training, sprinting, or resistance workouts.
• Exercise Recovery: May assist with muscle recovery following exercise.
• Lean Body Mass: Can support increases in muscle volume (primarily through water retention inside the muscle cells) when combined with resistance training.
• Brain Support: Emerging research suggests creatine may support mental clarity, focus, and cognitive tasks, especially during periods of fatigue or sleep deprivation.
• Healthy Aging Support: Some studies indicate potential benefits in supporting muscle maintenance and cognitive health as part of a healthy aging routine.

WHO MAY CONSIDER CREATINE?

• Individuals engaged in strength or resistance training
• Active adults and athletes
• Older adults seeking to support healthy muscle mass and cognitive performance
• Those following plant-based diets (since creatine is primarily found in animal-based foods)

FORM

• Creatine Monohydrate: The gold standard, most researched, widely used, and cost-effective form.

TYPICAL DOSING

• Maintenance phase: 3–5 grams daily

TIPS FOR USE

• Take with water; some find it easier to mix with a small meal or post-workout shake.
• Stay hydrated while using creatine.
• Consistency is key — creatine works best when taken daily.

SAFETY NOTES

• Creatine is one of the most studied dietary supplements with a strong safety profile for most healthy individuals.
• Consult with your healthcare provider before starting any new supplement, especially if you have underlying health concerns or are taking medications.