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Creatine

Creatine monohydrate delivered in a capsule form for easier use.

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Creatine is a molecule produced in the body and is dietary precursor of phosphocreatine which release energy. It helps increase muscle strngth and improve physical performance during high intensity excersise

Creatine helps:

  • Speed up muscle recovery. When you exercise, you create micro-tears in your muscle fibers. As you recover, the micro-tears in your muscle fibers heal, and your muscles get stronger. Creatine helps activate satellite cells in your muscles, which help the micro-tears heal.
  • Anabolic hormones contribute to growth and tissue repair. They include insulin, human growth hormone (hGH), estrogen and testosterone
  • Better cell hydration may increase muscle growth and reduce dehydration and muscle cramps May also increase the amount of phosphocreatine in your brain, which may help with your memory.


*This fact sheet by vivaLAB is for information purposes only and should not take the place of medical advice. These statements have not been evaluated by the Therapeutic Goods Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Low creatinine levels mean something is affecting creatine production in the body. This will often result from a person having low muscle mass or body weight.  However, low creatinine levels may also indicate a person has chronic kidney disease, reduced kidney function, or malnutrition1.

Although the body produces creatine independently, it can also come from the diet. Creatine is mostly found in meat, so those who follow a vegetarian or low protein diet may have lower levels than meat eaters. In these instances, supplementation may help. A prolonged period of not eating or having an illness that prevents someone from eating could be another cause of low creatinine levels. 


References: 

1. Ostermann M, Kashani K, Forni LG. The two sides of creatinine: both as bad as each other? J Thorac Dis. 2016 Jul;8(7):E628-30. doi: 10.21037/jtd.2016.05.36. PMID: 27501529; PMCID: PMC4958791.

  1. Red Meat: Red meats such as beef, veal, lamb, venison, and rabbit are excellent natural creatine sources. 
  2. Fish and seafood: Fish, especially herring, salmon, and tuna, are rich in natural creatine. 
  3. Poultry While chicken, turkey, fowl, and duck contain less creatine than beef and fish, regularly eating poultry can significantly contribute towards overall creatine intake. A six-ounce serving of chicken breast contains around 450 milligrams of creatine. 
  4. Pork; Pork is another excellent source of creatine, providing 650 milligrams per six-ounce serving of pork tenderloin. 
  5. Dairy Products: Dairy products, including milk, yogurt, and cheese, also contain natural creatine, although in significantly smaller amounts than meat, poultry, and fish. However, parmesan cheese is an exceptionally rich source of creatine, containing around 2.9 grams per 3.5-ounce (100-gram) serving.

Always read the label. Follow the directions for use. If symptoms persist, consult your healthcare professional. Vitamin supplements should not replace a balanced diet. If you have any pre-existing conditions, or are on any medications always talk to your health professional before use. Store your daily packs below 25°C in a cool, dry place, away from humidity and direct sunlight.