1. Home
  2. Mitochondria and energy
  3. Creatine Capsules

Creatine Capsules

Category: Mitochondria and energy

Manufacturer:

Build strength & endurance

  • Has positive effects on strength and body composition and improves muscular performance in older adults

  • Can provide added benefit to the health of the brain

  • May have the ability to ease inflammation, at least after exercise

Waiting for delivery

15,10 €

Volume discounts

Quantity Price You Save
2 14,50 € Up to 1,21 €
4 14,19 € Up to 3,62 €

By buying this product you can collect up to 15 loyalty points. Your cart will total 15 points that can be converted during next order into a voucher of 0,75 €.

Add to wishlist

More info

Creatine Capsules

120 vegetarian capsules

Item Catalog Number: 01529

NON GMO ProductCreatine is naturally produced in the human body from amino acids L-arginine, glycine, and L-methionine primarily in the kidney and liver and transported in the blood to help supply energy to all cells in the body. Creatine is metabolized into phosphocreatine, an important storage form used by the brain, heart, and skeletal muscles.1-5 In normal healthy individuals, muscle creatine is replenished at a rate of approximately two grams a day.6

Creatine exerts various effects upon entering the muscle. It is these effects that elicit improvements in exercise performance and may be responsible for the improvements of muscle function and energy metabolism seen under certain conditions. Several mechanisms have been proposed to explain the increased exercise performance seen after creatine intake:7

  1. Optimizing energy metabolism by maintaining higher levels of the body's energy compound adenosine triphosphate or ATP.8-10

  2. Increasing myofibrillar mRNA content and protein synthesis, and reducing amino acid oxidation and protein break-down.7,11,12

  3. Increasing satellite cell and myonuclei number and activity in human skeletal muscle.13

  4. Inhibiting tissue damage by stabilizing cellular membranes and maintaining reserves of ATP.7

Interestingly, creatine may have the ability to ease inflammation, at least after exercise. One study found that “creatine supplementation reduced cell damage and eased inflammation after an exhaustive race.”1

Clinical trials have demonstrated creatine as having positive effects on strength and body composition and improving muscular performance in older adults, especially when combined with a resistance-training exercise protocol.14-17 Fourteen weeks of resistance training, done three days per week, resulted in significant increases in all measurements of strength and functional tasks and muscle fiber area for both the creatine and placebo groups.14 However, the group getting the creatine resulted in significantly greater increases in fat-free mass, greater increase in isometric knee extension, greater gains in isometric dorsiflexion strength, as well as a significant increase in intramuscular creatine levels.

One particularly interesting study found that the positive effects of creatine on strength and lean tissue in older adults continued after they stopped using creatine; at least for the duration of the study.17 The scientists concluded that "withdrawal from creatine had no effect on the rate of strength, endurance, and loss of lean tissue mass with twelve weeks of reduced-volume training."
The addition of creatine supplementation to an active lifestyle can provide added benefit to the health of the brain.18-23 One study found that creatine was very effective at reducing damage to brain tissue after injury. The researchers found that " … administration of creatine ameliorated the extent of cortical damage by as much as 36% in mice and 50% in rats. Protection seems to be related to creatine-induced maintenance of mitochondrial bioenergetics."24

Creatine monohydrate has become popular with athletes, but it may also be beneficial for people who are nutritionally deficient, have conditions associated with low cellular energy, muscle weakness, and those concerned with the muscular integrity of the heart.23,25-36

Each creatine capsule supplies 500 mg of easily-absorbed creatine monohydrate.

Supplement Facts

Serving Size 2 vegetarian capsules

Servings Per Container 60

Amount Per Serving
Vitamin C (as ascorbyl palmitate) 11 mg
Creatine monohydrate 1000 mg
Other ingredients: vegetable cellulose (capsule), stearic acid, silica


Non-GMO


Dosage and Use

Take two (2) capsules twice daily with water or juice, or as recommended by a healthcare practitioner.


Caution

Those with impaired kidney function should avoid creatine supplements.


Warnings

KEEP OUT OF REACH OF CHILDREN

DO NOT EXCEED RECOMMENDED DOSE

Do not purchase if outer seal is broken or damaged.

When using nutritional supplements, please consult with your physician if you are undergoing treatment for a medical condition or if you are pregnant or lactating.


  1. Life Sci. 2004 Sep 3;75(16):1917-24.

  2. J Physiol. 2001 Oct 15;536(Pt 2):625-33.

  3. Sports Med. 2002;32(14):903-44.

  4. Sports Med. 2005;35(2):107-25.

  5. Brain Res. 2009 Aug 18;1285:158-63.

  6. Adv. Enzymol Relat Areas Mol Biol. 1979;50:177-242.

  7. Pharmacol Rev. 2001 Jun;53(2):161-76.

  8. J. Nutr Biochem. 1997; 8(11): 610-618.

  9. J Pharmacol Sci. 2003 Apr;91(4):277-84.

  10. Mol Cell Biochem. 2008 Nov;318(1-2):147-65.

  11. Med Sci Sports Exerc. 2001 Oct;33(10):1674-81.

  12. J Appl Physiol 2001;91: 1041–1047.

  13. J Physiol 2006;573: 525–534

  14. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.

  15. Med Sci Sports Exerc. 2007 Nov;39(11):1960-8.

  16. Eur J Appl Physiol. 2008 Jan;102(2):223-31

  17. J Aging Phys Act. 2004 Jul;12(3):219-31.

  18. Nutrients. 2011 Aug;3(8):735-55.

  19. Med Res Rev. 2013 Mar;33(2):336-63.

  20. Ross Fiziol Zh Im I M Sechenova. 2011 Jul;97(7):708-17.

  21. J Neurosci Res. 2012 Feb;90(2):435-46.

  22. Curr Alzheimer Res. 2011 Dec 1;8(8):868-75.

  23. Amino Acids. 2011 May;40(5):1305-13.

  24. Ann Neurol. 2000 Nov;48(5):723-9.

  25. Eur J Appl Physiol. 2011 Sep;111(9):1965-71.

  26. Amino Acids. 2011 May;40(5):1397-407

  27. Amino Acids. 2010 Jan;38(1):31-44.

  28. Altern Med Rev. 2007 Sep;12(3):246-58.

  29. Cochrane Database Syst Rev. 2007 Jan 24;(1):CD004760.

  30. CNS Drugs. 2004;18(14):967-80.

  31. Neuromolecular Med. 2008;10(4):275-90.

  32. Amino Acids. 2011 May;40(5):1385-96.

  33. Amino Acids. 2011 May;40(5):1315-24

  34. J Neurochem. 2004 Feb;88(3):576-82.

  35. Pharmazie. 2006 Mar;61(3):218-22.

  36. Amino Acids. 2011 May;40(5):1349-62.

Customers who bought this product also bought:

17 other products in the same category:

Scientific Sources

What is creatine and how does it enhance athletic performance?

Creatine monohydrate stands as the most extensively researched and effective ergogenic supplement available, with over 1000 published studies validating its performance benefits. This naturally-occurring compound synthesized from amino acids (arginine, glycine, methionine) concentrates in muscle tissue (95% of body's creatine) where it serves a critical role in rapid ATP regeneration. During high-intensity exercise, muscles rely on phosphocreatine to rapidly resynthesize ATP—the immediate energy currency—from ADP. By increasing muscle phosphocreatine stores by 20-40% through supplementation, creatine extends the duration of maximum effort before fatigue. Research demonstrates creatine produces 5-15% improvements in high-intensity performance including strength (1-rep max increases by 5-10%), power output, sprint capacity, and work capacity during repeated bouts of maximal effort. These benefits translate to greater training stimulus, enhanced adaptation, and measurable athletic gains across diverse sports from weightlifting to sprinting to team sports requiring repeated explosive efforts.

How does creatine support muscle growth and body composition?

Creatine enhances muscle growth through multiple synergistic mechanisms beyond its acute performance benefits. The increased training capacity from creatine supplementation—more weight lifted, additional repetitions, enhanced recovery between sets—provides greater anabolic stimulus driving muscle protein synthesis and hypertrophy. Research shows creatine combined with resistance training produces 2-3 kg additional lean mass gain versus training alone over 8-12 weeks. Beyond training enhancement, creatine exerts direct cellular effects promoting muscle growth: it increases satellite cell proliferation supporting muscle fiber repair and growth, enhances IGF-1 signaling (a primary anabolic pathway), increases muscle cell hydration which stimulates protein synthesis while inhibiting breakdown, and reduces myostatin (a protein limiting muscle growth). Meta-analyses demonstrate creatine supplementation during resistance training increases lean mass by 1.3-2.2 kg more than placebo groups, with effects most pronounced in individuals with lower baseline creatine stores (vegetarians, women) and during high-volume training phases.

What cognitive and neuroprotective benefits does creatine provide?

While creatine's athletic benefits dominate discussions, emerging research reveals significant cognitive and neuroprotective effects through similar bioenergetic mechanisms. The brain requires immense energy—consuming 20% of body's energy despite representing only 2% of bodyweight—with neurons particularly vulnerable to energy deficits. Creatine supplementation increases brain phosphocreatine levels by 8-10%, enhancing neuronal energy reserves and resilience. Research demonstrates creatine improves cognitive performance particularly during mentally demanding tasks or sleep deprivation: working memory capacity increases by 10-20%, processing speed improves, and mental fatigue resistance enhances. For neuroprotection, creatine shows promise in traumatic brain injury reducing neurological damage by 30-50% in animal models through maintained cellular energy status preventing excitotoxic cascades. Preliminary human trials suggest benefits for neurodegenerative diseases including Parkinson's and Huntington's disease where energy metabolism dysfunction drives pathology. The compound demonstrates particular benefit for vegetarians whose dietary creatine intake is zero, producing more robust cognitive improvements (20-40%) versus omnivores (5-15%).

Is creatine safe and what about kidney concerns or side effects?

Creatine monohydrate demonstrates exceptional safety supported by decades of research in diverse populations. The primary concern—kidney damage—proves unfounded in healthy individuals. While creatine supplementation increases serum creatinine (a kidney function marker), this reflects increased creatine metabolism not kidney dysfunction. Studies monitoring kidney function through direct GFR measurement show no impairment even with long-term high-dose creatine use (20+ grams daily for years). Research in athletes, elderly individuals, and patients with various conditions confirms safety. The only consistent "side effect" is weight gain (2-4 kg initially) from increased muscle mass and intramuscular water retention—a desired outcome for most users. Some individuals experience mild digestive upset with large single doses, resolved by splitting doses or taking with food. Muscle cramping concerns prove largely anecdotal without research support; properly hydrated creatine users actually experience fewer cramps. Hair loss concerns from a single poorly-controlled study haven't been replicated in numerous subsequent trials. Creatine demonstrates excellent safety even in populations including adolescents, elderly, and individuals with health conditions when properly dosed.

What is the optimal creatine supplementation protocol?

Two validated creatine protocols exist: rapid loading and gradual saturation. The loading protocol utilizes 20 grams daily (4 doses of 5 grams) for 5-7 days followed by 3-5 grams daily maintenance, saturating muscle stores within one week and producing rapid performance benefits. The gradual protocol uses 3-5 grams daily from onset, achieving full saturation in 3-4 weeks without loading—same endpoint, slower timeline. Both approaches prove equally effective long-term; loading simply accelerates benefits. Creatine monohydrate remains the gold standard form—extensively researched, effective, and economical. Timing proves largely irrelevant; consistent daily intake matters more than precise timing, though some evidence suggests post-workout with carbohydrates may marginally enhance uptake. Mixing with juice or carbohydrate drinks enhances absorption through insulin-mediated muscle uptake. Cycling proves unnecessary—continuous supplementation maintains saturated stores and benefits. Capsule forms offer convenience versus powder requiring mixing, though powder provides better cost-effectiveness. The typical maintenance dose of 3-5 grams daily costs mere pennies making creatine one of the most cost-effective supplements available.

  • Creatine increases muscle phosphocreatine stores by 20-40% enhancing ATP regeneration - energy enhancement
  • Supplementation produces 5-15% improvements in high-intensity exercise performance - athletic gains
  • Strength increases by 5-10% measured by 1-rep max testing with creatine - power enhancement
  • Lean mass gains increase by 1.3-2.2 kg more than training alone over 8-12 weeks - muscle growth
  • Creatine enhances satellite cell proliferation supporting muscle repair and hypertrophy - anabolic signaling
  • Brain phosphocreatine levels increase 8-10% improving cognitive performance - mental enhancement
  • Working memory capacity improves by 10-20% with creatine supplementation - cognitive support
  • Neuroprotection from creatine reduces brain injury damage by 30-50% in animal models - brain protection
  • Exceptional safety demonstrated in decades of research across diverse populations - proven safety
  • Creatine monohydrate costs pennies per day providing exceptional value - cost-effective

  • Athletes and bodybuilders seeking enhanced strength and muscle growth
  • Individuals engaged in high-intensity interval training or sprint sports
  • People wanting improved body composition and lean mass gains
  • Vegetarians with zero dietary creatine intake experiencing cognitive benefits
  • Those performing mentally demanding work wanting cognitive enhancement
  • Older adults seeking to preserve muscle mass and function
  • Anyone wanting research-validated performance enhancement
  • Individuals combining creatine with resistance training programs
  • People seeking neuroprotection and brain health support
  • Those wanting most cost-effective ergogenic supplement available

  • People with pre-existing kidney disease should consult physician before creatine use
  • Those taking medications affecting kidney function need medical coordination
  • Individuals with rare creatine metabolism disorders require medical guidance
  • People experiencing digestive upset should reduce dose or split throughout day
  • Those concerned about initial water weight gain should understand this reflects muscle hydration
  • Pregnant women should consult healthcare provider though research suggests safety

  1. Loading protocol: Take 20 grams daily in 4 divided doses for 5-7 days then 3-5 grams maintenance
  2. Gradual protocol: Take 3-5 grams daily from start reaching saturation in 3-4 weeks
  3. Creatine monohydrate remains the gold standard researched effective affordable form
  4. Mix with juice or carbohydrates post-workout for enhanced insulin-mediated uptake
  5. Take consistently daily regardless of training days as stores must be maintained
  6. Stay well-hydrated drinking 8-10 glasses water daily to support muscle hydration
  7. Cycling unnecessary as continuous supplementation maintains saturated muscle stores
  8. Capsules offer convenience though powder provides better cost-effectiveness
  9. Combine with resistance training to maximize muscle growth and strength benefits
  10. Allow 1-2 weeks for full performance benefits to manifest with consistent use

Results: Meta-analyses demonstrate creatine supplementation produces 5-15% improvements in high-intensity exercise performance, increases strength by 5-10% measured by 1-rep max, and enhances work capacity during repeated maximal efforts across diverse athletic populations.

Citation: Branch JD. Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):198-226.

Results: Research shows creatine combined with resistance training produces 1.3-2.2 kg additional lean mass gain versus training alone over 8-12 weeks, through enhanced training capacity, satellite cell proliferation, and direct anabolic signaling mechanisms.

Citation: Rawson ES, et al. J Strength Cond Res. 2003 Nov;17(4):822-31.

Results: Studies reveal creatine supplementation improves cognitive performance with 10-20% improvements in working memory capacity, enhanced processing speed, and reduced mental fatigue particularly during demanding tasks or sleep deprivation.

Citation: Rae C, et al. Proc Biol Sci. 2003 Oct;270(1529):2147-50.

Results: Safety trials demonstrate creatine monohydrate shows no kidney impairment in healthy individuals even with long-term high-dose use, with decades of research confirming excellent safety profile across diverse populations including adolescents and elderly.

Citation: Kreider RB, et al. J Int Soc Sports Nutr. 2017 Jun;14:18.