What’s micronized creatine monohydrate?

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Micronized creatine monohydrate defines a dietary supplement used by athletes and bodybuilders to increase muscle mass. These supplements generally provide up to three times the amount of creatine that the average person gets from the diet. Micronized Creatine Monohydrate contains the chemical methyl guanidine-acetic acid, created from three naturally occurring amino acids in the body.

Enzymes in the liver, pancreas, and kidneys synthesize this acid to create creatine, a substance that stores energy in muscle cells and the brain. Micronized creatine monohydrate supplements became popular with bodybuilders because 95 percent of the creatine in the human body is stored in the muscles, where it is activated when a burst of energy is needed.

Proponents of micronized creatine monohydrate use these supplements during training because they might increase the effects of exercise by building more muscle mass. They believe these products are safer than steroids and give athletes a temporary burst of energy to combat fatigue and increase strength. The term monohydrate means that one molecule of water is equivalent to each molecule of creatine in the supplement.

Using these supplements can lead to nausea, diarrhea, and cramps, especially when someone first starts taking them. These side effects can lead to dehydration if excessive body fluids are lost through diarrhea or vomiting. Micronized creatine monohydrate also draws water into the muscles, which could complicate dehydration. Additional fluids should be consumed when taking these supplements to address these concerns.

Other creatine side effects led manufacturers to develop micronized creatine monohydrates, which meant reducing the size of the particles to allow for better absorption. The researchers found that stomach acid destroyed some of the creatine and increased unwanted side effects. Better absorption in the stomach could allow more creatine to enter the bloodstream and reach the muscles.

Adverse effects can also include kidney stone formation in some users, especially people who eat extra protein. Creatine can be obtained in small amounts by eating red meat and fish. An athlete would need to eat a pound of red meat to get 1 gram of creatine from the diet alone. Some bodybuilders take up to three times this amount of micronized creatine monohydrate each day. Athletes typically start with about 20 grams per day for the first two weeks, a process called loading, before reducing to 2 to 3 grams per day.

There is little research on the long-term use of these supplements. Some manufacturers add chemicals to supplements to counteract side effects, and risks may be associated with these additives. A physician’s advice should be sought before using any dietary supplement to discuss its safety and effectiveness.

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