Sports nutrition and creatine supplements formula come with various forms of creatine supplements, each might offer different benefits. Understanding the underlying chemistry of these creatine supplements might help shed light on their properties and guide us in making informed choices.
The most common form of creatine supplement is creatine monohydrate. It comprises a creatine molecule and a water molecule. Its chemical stability and water solubility make it an ideal candidate for supplementation. Research over the years has provided potential evidence of the capacity of creatine in supporting strength, power, and exercise performance.*
However, the journey of creatine monohydrate doesn't stop here. To potentially help enhance the solubility and absorption of creatine further, micronized creatine was developed. The process of micronization involves reducing the particle size of the creatine monohydrate crystals. This not only allows for dissolution in water but could also support absorption in the body.* Some anecdotal evidence suggests that micronized creatine may also cause less digestive discomfort than non-micronized versions.
Creatine ethyl ester and creatine hydrochloride
As the science of supplementation evolved, other forms of creatine, such as creatine ethyl ester and creatine hydrochloride, have entered the realm of creatine supplement. These variations were designed to help bioavailability, capitalizing on different molecular mechanisms to help deliver creatine into muscle cells.* Today you can also find liposomal creatine supplements which may leverage phospholipid complex to elevate a creatine formula.
The role of creatinine
Creatine ethyl ester is a form of creatine that is supposed to enhance creatine’s stability and make it more lipophilic. Theoretically, this would allow it to pass through cell membranes more easily. However, some research suggests that it might actually be less effective than creatine monohydrate due to its conversion into creatinine, a waste product, in the body.
Creatine hydrochloride, on the other hand, is creatine bound with hydrochloride to increase its solubility. This increased solubility might allow for lower doses and reduce the likelihood of digestive discomfort.
This increased solubility might allow for lower doses and reduce the likelihood of digestive discomfort. However, more research is needed in order to better understand this different forms of creatine.
As always, talk to your doctor before taking any supplements. Get professional advice if you think you might need a creatine supplement or are already taking one to ensure you're not exceeding the amounts you may need.