One of the most widely used supplements and the one supplement with the most scientific studies over the last twenty years.
Creatine is found in the body and is produced from amino acids. Manufactured primarily in the liver and completed minimally in kidney . Creatine helps with ATP the primary energy carrier in humans. Phosphocreatine made in the body is stored in skeletal muscle and used for energy.
Primary benefits of the use of Creatine Monohydrate is an improvement in strength and power output during resistance training.
Some studies have shown certain benefits in aerobic capacity and cognitive function. Cognitive aspects have been researched much less, but to date looks very promising but preliminary at this point.
No proven scientific evidence has shown that long term use of Creatine Monohydrate has any adverse effects on healthy individuals. No other form has been shown to be more potent. Creapure creatine manufactured in Germany is the most potent product on the market.
Other forms of Creatine
Micronized Creatine monohydrate, Is said to be dissolved and absorbed by the body quicker, in theory as of now. There are no current studies we know of to see how much creatine your body is absorbing.
Creatine Hydrochloride, said to be very water soluble and has adequate absorption. Minimal human studies to date, most have been on animals at this point.
Creatine Citrate, said to be more water soluble.
Creatine Nitrate, claims that is superior to monohydrate, no legitimate scientific evidence.
There are many claims of different types of creatine out on the web. As of right now only Creatine Monohydrate in its purest form (Creapure) has a solid scientific base to fall back on.