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Creatine Monohydrate V/S Micronized Creatine: Understanding The Differences

If you were wondering about starting creatine supplementation, you should be aware of a few things. Creatine is said to come with a multitude of ...

by Jessica Bennet

This article was created after thorough research and has been improved with the assistance of AI technology. Furthermore, our dedicated editorial team has meticulously fact-checked and polished its content for accuracy and clarity.

If you were wondering about starting creatine supplementation, you should be aware of a few things. Creatine is said to come with a multitude of health benefits. When consumed regularly following guidelines, one might experience a significant boost in their physical capabilities as well as brain function. Creatine supplements come in different forms. Among them, two of them are considered to be the most safe and effective. They are creatine monohydrate and micronized creatine.

Now if you are wondering which one is better and more effective then this article will give you a better idea of what to expect from both of these supplements. But before jumping into that we will see what this so-called creatine is.

What Is Creatine?

Creatine naturally exists within the cells of our muscles. You get your creatine from protein-rich foods, especially red meat and seafood, and your body also produces this compound. It is very similar to amino acids and studies say that this compound benefits athletic performance, improves strength and stamina as well as aids in improving cognitive function.

Creatine

This is why creatine is popular among bodybuilders and athletes as it is said to support muscle gain and improve their performance. Creatine is stored as creatine phosphate in your body. Almost 95% of this substance is stored in your muscle cells. 

How Safe Are Creatine Supplements?

Creatine is one of the safest supplements that you can find. Several studies and research agree with this as well. Some people mention weight gain as a side effect, but that is because creatine boosts the water content of muscle cells which aids in improving muscle mass. So that weight gain is not linked with fat. Other claims of cramps or dehydration are also proven to be wrong with no solid evidence to support the chances of these side effects happening.

Even though creatine is a pretty safe supplement it is still advised people with pre-existing kidney or liver conditions do not take it without the advice of a doctor. Creatine has been shown to spike the levels of creatinine in your blood but that does not mean that creatine supplements pose any threat to the kidneys or liver function.

Some people have reported bloating or digestive issues, but following the recommended dosage and guidelines, the causes of such issues are rare. If you are pregnant or have any other conditions, better discuss them with your doctor.

Dosage

The recommended dosage is 3 to 5 grams per day. Some people try loading with creatine where they take high volumes and then lower the dosage. When you are taking creatine supplements make sure to drink a minimum of 3 liters of water and more if you are in the loading phase.

We saw what this creatine is, how it affects your body, and whether it is a safe option for you or not.

Two Different Forms Of Creatine

1. Creatine monohydrate

Creatine monohydrate is the safest and most effective form of creatine.  It has a really good safety profile, is widely available, and is cost-effective. With many other forms of creatine available in the market like creatine ethyl ester, creatine magnesium chelate, buffered creatine, etc, this creatine monohydrate is the one that has the most scientific backing when it comes to its safety and efficacy. Compared to other forms of creatine this one is cheaper to produce and that might be the reason it is more affordable and easily available as well.          

2. Micronized creatine

Micronizing is a process where the particles of a substance are reduced to a size no larger than 10 microns or 0.01 mm. This is commonly used in pharmaceuticals to increase the solubility of substances and thus enhance their absorption. So basically speaking, breaking down the creatine monohydrate into finer powder is what micronized creatine is.

Even though there are claims that this breaking down process increases solubility compared to the non-micronized version there are no significant benefits to it. Even if this slightly better solubility is considered, there is no added advantage to it like an improvement in bioavailability or effectiveness. So there is pretty much no big difference between creatine monohydrate and micronized creatine, other than the fact that the latter is finer in texture.     

Micronized creatine v/s Creatine monohydrate – Takeaway

The one noticeable difference is just the solubility difference. Micronized creatine is fine in texture so it might be a bit smooth to drink whereas the monohydrate can be slightly less soluble and probably a bit grittier. And with this slightly greater solubility, there is no greater impact on its bioavailability or effectiveness.

Even with the micronizing process, the two products are available at an almost similar rate, there is no significant difference in the pricing. Weighing all these facts we can conclude that there is pretty much no big difference between both these supplements. Both these creatine supplements will give you similar results when used responsibly.       

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