All You Need to Know about Advanced Creatine

Creatine Monohydrate is a widely recognized dietary supplement, particularly valued in the sports and fitness industry. Athletes and fitness enthusiasts use it to enhance athletic performance, support muscle growth, and improve recovery.

Neutrient Advanced Creatine is a precisely formulated nutritional solution that integrates advanced scientific understanding with the complex physiological demands of modern athletics, supported by a strategic blend of complementary performance-enhancing ingredients including citrulline malate, taurine & magnesium malate.

WHAT IS CREATINE?

Creatine is a naturally occurring compound generated by the body from glycine, arginine, and methionine. The body produces creatine in the liver, kidneys, and pancreas, but it can also be obtained through dietary sources like red meat and fish or via supplementation.

So, how does creatine work? Although creatine is present in every cell, it is primarily stored in skeletal muscles as phosphocreatine, which acts as an energy buffer. This buffer enables a rapid replenishment of ATP(adenosine triphosphate) - the body’s primary energy source, thereby enhancing physical performance during successive bursts of short-term, high-intensity exercise

PARTNERS FOR POTENCY

We’ve added citrulline malate, taurine and magnesium malate, which elevates Advanced Creatine beyond a standard supplement into a comprehensive performance optimiser. This precisely formulated blend doesn't just complement creatine's effects; it amplifies them, enhancing strength, endurance, and recovery.

THE ADVANTAGES OF ADVANCED CREATINE

Bioavailability

Neutrient Advanced Creatine contains creatine monohydrate 200 mesh, which is more bioavailable due to its micronized particle size. The higher the mesh number, the finer the powder; this enhances solubility and absorption in the gastrointestinal tract, allowing for faster, more efficient uptake into the bloodstream. The finely powered formulation improves mixability, reduces grittiness and ensures muscles receive creatine more rapidly for ATP regeneration.

Powder Formula

Creatine powder is a go-to for good reason. It’s easier to dose accurately, absorbs faster, and is more cost-effective than capsules or tablets. Plus, powders are easier to pair up with other ingredients like electrolytes, amino acids, or pre-workout blends for a more tailored formula.

Synergistic Ingredients

The additional ingredients we’ve added have been carefully selected to complement the actions of creatine, working in harmony to enhance the overall benefits.

Citrulline Malate

Citrulline malate is a combination of citrulline (a non-essential amino acid) and malic Acid. Citrulline is metabolised to the amino acid L-arginine, known for its role in nitric oxide production.

• Malate is part of the Krebs cycle, the body’s natural energy-generating process
• Supports nitric oxide production for enhanced blood flow
• Plays a role in amino acid metabolism
• Commonly used in sports nutrition

Taurine

Taurine is a sulphur-containing amino acid derivative, found in high concentrations in excitable tissues such as the nerves and muscles. Taurine is also concentrated in the brain, heart and retina and is involved in several biological processes.

• Involved in bile salt formation, which contributes to the digestion and absorption of fats
• Contributes to electrolyte balance, helping maintain proper fluid balance within cells
• One of the most abundant amino acids in muscle tissue
• Chosen by athletes and fitness enthusiasts as part of their training regimen, particularly for high-intensity activities

Magnesium Malate

Magnesium malate isa highly bioavailable form of magnesium bound to malic acid. Malate plays an important role in the Krebs cycle, the process by which the body produces energy. Magnesium contributes to the reduction of tiredness and fatigue and plays a key role in protein synthesis - important factors for those engaged in regular training.

•        Contributes to normal muscle function, supporting the muscles during physical activity.
•        Supports energy metabolism - may improve physical performance and reduce fatigue during exercise
•        Low magnesium may promote lactic acid buildup contributing to post-workout soreness and stiffness

• Contributes to electrolyte balance
• The malate form offers excellent bioavailability

CREATINE STORES - FOOD VS SUPPLEMENTS

Creatine is naturally found in many animal-based foods. While your body can make creatine on its own, getting additional creatine from food and supplements can help top up your muscle stores, especially if you train regularly.

Creatine content in food (per 100g)

ARE CREATINE SUPPLEMENTS SAFE?

Creatine monohydrate is one of the most researched and beneficial sports supplements available. According to scientific evidence, creatine is safe for long-term use in healthy individuals, provided it is taken at the recommended doses.^1,2,3 However, those with pre-existing kidney conditions should consult with a healthcare practitioner before use.

FAQs

How Much Creatine Do You Need?

Your body’s daily turnover of creatine is about 2-4g, half of this is produced internally and the remaining comes primarily from meat and fish. However, the body’s production may not be sufficient to meet the demands of intense training, making supplementation beneficial. A typical dose for general long-term benefits is 3-5g per day.

When Should Creatine Be Taken?

Creatine works by saturating your muscles over time, so regular daily intake is more important than the time of day you take it. However, some studies suggest that taking creatine after exercise may have more beneficial effects on muscles than taking it beforehand.^4,5This could be because muscles are more receptive to nutrients after an exercise session.

When Does Creatine Start Working?

Studies suggest that if you take a daily dose of 3-5g of creatine, you will start to see the effects after 3-4 weeks.⁶Effects are more rapid if youundertake a loading phase, which involves taking 20g per day (split into 4 doses) for 5–7 days (to quickly saturate muscle stores). Effects from this method are reportedly seen within 3 days.⁷

Is Creatine Suitable For Vegetarians And Vegans?

Yes, research suggests that vegans and vegetarians do not consume enough creatine in their diet and are found to have lower muscle stores of creatine compared to meat eaters.

Can I Take Creatine With Other Supplements?

Yes! Creatine pairs well with other supplements like electrolytes, collagen and magnesium, and it’s often included in pre- or post-workout formulas.

Can Creatine Cause Acne?

There is no evidence to suggest that creatine supplementation is associated with the development of acne. Any acne experienced during creatine use is likely due to other factors like hormonal changes, diet, stress, certain medications, anabolic steroid use and increased perspiration.

Can Creatine Cause Constipation?

Currently, there is no robust evidence directly linking creatine supplementation to constipation. To minimise gastric upset, stay hydrated, start with lower doses and take with meals.

Can Creatine Cause Hair Loss?

Current scientific evidence does not support a direct link between creatine supplementation and hair loss.⁸

Can Creatine Aid Memory And Brain Health?

One study exploring the effects of creatine monohydrate on memory in sleep-deprived young adults reported positive outcomes.⁹Other research has explored the potential of creatine supplementation to support both physical and mental performance, with some studies noting favourable short-term benefits, alongside well-established physical effects.^10,11

Written by: Jacqueline Newson  BSc (Hons) Nutritional Therapy

REFERENCES

1.       Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.

2.       Jagim, A. R., et al. (2018). Safety of creatine supplementation in active adolescents and youth: a brief review. Frontiers in Nutrition, 5, 115.

3.       Kreider, R. B., et al. (2025). Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports. Journal of the International Society of Sports Nutrition, 22(Suppl 1).

4.      Forbes SC, Candow DG. Timing of Creatine Supplementationand Resistance Training: A Brief Review. Journal of Exercise and Nutrition 2018, 1, (15): 1-6.

5.       Ribeiro F, Longobardi I, Perim P, Duarte B, Ferreira P, Gualano B, Roschel H, Saunders B. Timing of Creatine Supplementation around Exercise: A Real Concern? Nutrients. 2021; 13(8):2844. https://doi.org/10.3390/nu13082844.

6.      Cooper, R., Naclerio, F., Allgrove, J. et al. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr 9, 33 (2012). https://doi.org/10.1186/1550-2783-9-33.

7.       Antonio, J., Ciccone, V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr 10, 36 (2013). https://doi.org/10.1186/1550-2783-10-36.

8.      Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w.

9.        J Antonio et al. Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the international society of sports nutrition 2025; n, 22:1, 2441760, DOI: 10.1080/15502783.2024.2441760.

10.     Rae C et al. Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Proc. R. Soc. Lond. B(2003).2702147–2150. http://doi.org/10.1098/rspb.2003.2492.

11.     Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021; 13(2):586. https://doi.org/10.3390/nu13020586.