Nature's Plus Liquid Vitamin Supplement Articles & Resources

A year later, creatine finally became available to the public when EAS launched its hugely successful creatine product Phosphagen. It was as expensive as it was effective, but that didn't stop the "other famous white powder" from becoming a worldwide phenomenon. The rest is supplement history.

Then and Now

When creatine first broke on the scene, there were few forms to choose from. But just as quickly as the scientific research piled up, so did the number of companies selling it. Suddenly, this once-obscure supplement was flying off the shelves everywhere, from GNC to Costco. Amazingly, the hype has hung around for more than to years--almost unheard of for a sports supplement. This is a testament not only to its effectiveness, but also to the way manufacturers have continued to refine the product to better meet consumers' needs.

Today, the big question isn't how much creatine to take or when to take it; the big question is, what kind is best? And there are plenty of categories to choose from--at least 14. To help you out, we've examined the most popular varieties. Read carefully and pick your creatine source with the same prudence.

CREATINE VEHICLES

One way the products have evolved is in the molecule that's attached to creatine. Because the creatine molecule itself is a bit unstable, it's typically bound to another molecule (water, an energy intermediate or a mineral) to enhance its stability and bioavailability.

CREATINE MONOHYDRATE

The Skinny: The majority of research studies have been conducted using this form, so we know it's safe and effective. It has fared well in the gym and in the lab, despite the intestinal cramps, bloating and diarrhea that were often reported in its early days; that was when the processing method was in its infancy and things like crystal size weren't a concern. Today, most creatine monohydrate products are milled down to the micronized level, so gastrointestinal problems are rare. (See also Micronized Creatine on page 157.) Monohydrate is the most popular form on the market--available in powder, tablet, capsule, liquid and other forms.

Inside Info: This form conteins about 88% creatine and 12% water. So for every gram of creatine monohydrate, you get gram of creatine. If a product label lists the gram amount next to the term creatine monohydrate (not just creatine), assume you're getting only 88% of that amount as creatine. For example, a product that lists 5 grams of creatine monohydrate per serving provides you with grams of actual creatine.

Where to Get It: Pure creatine monohydrate products include: Simply Creatine by EAS, Creatine Monohydrate Powder by Labrada, Creatine Monohydrate by MRM, Creatine Monohydrate by Nature's Best, Creatine Powder by Optimum, Creatine Monohydrate by ProLab, Creapure by Ultimate Nutrition. Products with other features such as sugars, glutamine or even arginine include: Meta-Cel by Isatori, TRAC by MHP, Cell Tech by MuscleTech, Vitargo CGL by Nutrex, CGT-10 by Optimum.

CREATINE CITRATE

The Skinny: One of the first creatine options to go up against the popular creatine monohydrate, this form is composed of a creatine molecule attached to a molecule of citric acid. Citric acid is a naturally occurring intermediate of the Kreb's Cycle (the pathway that produces aerobic energy), meaning it plays a crucial role in energy metabolism. Citrate coupled with creatine may offer greater energy production in exercising muscle.

Inside Info: No research has confirmed this theory. Creatine citrate contains only about 40% creatine, but it's somewhat popular because of its solubility; it dissolves better when you mix it up, though it tends to have a sour taste.

Where to Get It: Tricreatine citrate (three molecules of creatine bound to one molecule of citrate, delivering more creatine per gram) products include Creatine Clear by FSI, 5-CreaCyamine by Iron-Tek, Swole by Syntrax.

CREATINE PHOSPHATE

The Skinny: Creatine phosphate--essentially a creatine molecule bound to a phosphate molecule to deliver about 60% creatine--was another early option. This created quite a buzz initially because, in muscle, creatine needs to bond with a phosphate group and become creatine phosphate for it to be effective. Many believed that taking creatine phosphate directly would be even better than taking creatine monohydrate. The phosphate may also be effective for buffering lactic acid buildup.

Inside Info: The research never proved this to be true--probably due to the fact that phosphates are difficult to pass across membranes, such as muscle cells.

Where to Get It: At present, you'll be hard-pressed to find any products touting this form as their creatine vehicle.

CREATINE MALATE

The Skinny: Creatine malate is creatine bound to malic acid. Like citrate, malic acid is a Kreb's Cycle intermediate, so it may offer greater ATP production over other creatine forms.

Inside Info: Research on creatine malate use in humans is scarce, but results should be similar to those produced by creatine monohydrate. Also like citrate, creatine malate tends to dissoive better in water and doesn't appear to cause stomach discomfort.

Where to Get It: Available as dicreatine malate (two creatine molecules attached to one molecule of malic acid) in 5-CreaCyamin by Iron-Tek and Satur8 by ISS Research. Available as tricreatine malate in Juiced Creatine by Pinnacle and V12 by SAN.

CREATINE TARTRATE

The Skinny: Creatine tartrate contains a creatine molecule (about 70%) bound to a molecule of tartaric acid (about 30%).

Inside Info: This form is sometimes used in solid creatine products such as capsules, tablets, effervescent tablets, bars and chewabies.

Where to Get It: 5-Crea-Cyamine by Iron-Tek.

MAGNESIUM CREATINE

The Skinny: This patented form is composed of creatine bound to magnesium. This chelated creatine-mineral complex helps to protect the creatine in the stomach and may aid in its absorption. Another advantage of this formula occurs within the muscle cell itself, as magnesium is required for the conversion of creatine phosphate into ATP (adenosine triphosphate, which in simple terms means energy).

Inside Info: A recent study comparing chelated magnesium creatine to creatine taken with magnesium found that muscle cells took in more fluid with the chelated form and test subjects demonstrated greater strength on the leg extension as compared to the group taking creatine plus magneslum.

Where to Get It: Magnesium creatine products include 5-CreaCyamine by Iron-Tek, ATP Evolution by Nutrabiotics, Creaject by VPX.

CREATINE ANHYDROUS

The Skinny: When the water molecule is removed from the creatine, this is what you get--pure creatine.

Inside Info: It provides a little more creatine than the monohydrate form (about 6% more), but is otherwise similar to that product.

Where to Get It: Straight by Syntrax.

CREATINE HMB

The Skinny: A newcomer to the creatine vehicle category, this is simply creatine bound together with HMB (betahydroxy-beta-methylbutyrate), the leucine metabolite that aids muscle recovery and growth. The bond is what protects both compounds from degradation in the stomach and enhances solubility and absorption in the body. Once in the bloodstream, the creatine splits from HMB, and they're delivered separately to the muscles.

Inside Info: While there's no research to confirm its effectiveness yet, anecdotal reports have been very positive.

Where to Get It: Bolt by SAN.

ESTER CREATINE

The Skinny: Another newcomer, this is technically creatine ester ethyl hydrochloride. Scientists at the University of Nebraska Medical Center (Omaha) designed it to increase the bioavailability of creatine and thereby boost its many health-promoting effects. The addition of the ester group enhances the molecule's ability to pass across cell membranes such as in the intestine and muscle cells. Theoretically, it's absorbed better and taken up by the muscle cells at a higher rate than other creatine forms. This technology has also been added to such supplements as Vitamin C and pro-steroids.

Inside Info: While the potential for this new creatine form is great, there's no research yet to support its theoretical superiority. We'll have to wait for the anecdotal evidence.

Where to Get It: CE2 by MRI.

CREATINE DELIVERY

Other creatine advancements have been made in the area of delivery. Whether it's chewable, liquid or a fizzy mix, the intent is convenience and availability.

MICRONIZED CREATINE

The Skinny: This is a finely powdered form of creatine monohydrate. Its micro-size (about 20 times smaller than other creatine monohydrate particles) offers up more surface area, meaning it's easier to mix into solution.

Inside Info: The better the creatine is dissolved in your drink, the less is left behind at the bottom of your glass and the more your intestines absorb. If the creatine just sits in your intestines, it pulis in water, leading to gastrointestinal distress and diarrhea.

Where to Get It: Crea-Force by ABB, Micronized Creatine by AST, Micronized HS:Cre by HSN, Micronized Creatine by MET-Rx, Creapure by Ultimate Nutrition.

EFFERVESCENT CREATINE

The Skinny: Effervescent technology has been around for quite a while (think Alka-Seitzer), and effervescent creatine has been around since the early days. It's usually composed of either creatine citrate or monohydrate along with bicarbonate and citric acid. When water is added, the reaction between the bicarbonate and citric acid produces the effervescent effect and separates the creatine from its carrier. This leaves a free and neutrally charged creatine in the glass that dissolves more completely in the water. This helps prevent it from being dissolved by stomach acid and may improve its absorption in the intestines.

Inside Info: A recent study discovered that effervescent creatine does in fact stay stable longer--after two days of sitting in water, close to 99% of the creatine was still there. If creatine monohydrate gives you stomach problems, you may want to try this form.

Where to Get It: Crea-Fizz by Dymatize, Creatine Edge by FSI, Creabolic Fizz by MHP, Effervescent Creatine Plus by PBL.

CREATINE TITRATE

The Skinny: Not to be confused with tartrate, creatine titrate works along the same lines as effervescent creatine products, minus the bubbles.

Inside Info: It allows greater solubility by changing the pH of the water when the creatine is stirred in.

Where to Get It: Creatine titrate products include EndoCre3 by BBS and Creatine Titrate by IDS.

LIQUID CREATINE

The Skinny: Theoretically, liquid stable creatine products are better absorbed because the creatine is completely dissolved and there is no grit left behind in the glass.

Inside Info: The debate is whether creatine in liquid form is stable enough to have a shelf life. While earlier products failed the test, technological advances have helped to save this creatine category. Today's products use ingredients such as soybean oil and colloidal mineral complexes that help to keep the creatine stable for up to 12 months. Others use creatine in an aloe vera gel base to extend the shelf life.

Where to Get It: Creatine Super Load Gel by Avera Sports, Liquid Creatine by GNC, Creatine Liquid Energy by Optimum, Kre-Alkalyn Liquid Creatine by SRA, Creaject by VPX.

CHEWABLE CREATINE

The Skinny: Chewable supplements are broken down in your mouth and release their ingredients in the process. The creatine form can be a hard tablet, a bar or a Gumml Bears-like chew.

Inside Info: Research shows that creatine uptake tends to be a little better when delivered as a liquid solution as opposed to a solid chew, but either way, you still get enough creatine. The advantage to chewable forms is convenience: You can get a quick hit of creatine on the go, without needing water to mix it with.

Where to Get It: Available as chews in Russian Red by Actijube and Creatine Chews by Universal. Available as bars in Lean Mass Creatine Bars by ProLab.

CREATINE BALANCING ACT

Each creatine product has its pros and cons, so consider this list when choosing the supplement that's right for you. Don't be afraid to cycle creatine products, because each may offer a slight difference in bioavailability to your muscles that can keep you gaining long after you peaked with one creatine product.

PRODUCT PRO CON

Creatine Monohydrate Majority of research Products with larger-sized
 backs it up particles may cause stomach
 problems
Creatine Citrate Dissoives well in Tends to have a sour taste
 fluid
Creatine Phosphate May buffer lactic Research does not indicate
 acid better it's any more effective
 than creatine monohydrate
Creatine Malate May offer better ATP No research yet to support
 production than proposed effects
 creatine
Creatine Tartrate Maintains high Few products currently
 stability available
Magnesium Creatine Research supports More expensive form
 its muscle-
 volumizing effect
Creatine Anhydrous Provides the most May be less stable than
 creatine per gram other forms
Creatine HMB Enhanced absorption More expensive form
Ester Creatine Enhanced muscle More expensive form
 uptake
Micronized Creatine Less GI distress Slightly more expensive
 than creatine with
 larger particle size
Effervescent Creatine Dissolves more Few products currently
 completely in water available
Creatine Titrate Dissolves well in Few products currently
 water available
Liquid Creatine Completely dissolved Shorter shelf life
 in fluid
Chewable Creatine Convenient anywhere May absorb less efficiently
 than other forms

BY JIM STOPPANI, PHD

ILLUSTRATION BY ALEX OSTROY