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Creatine Monohydrate
Creatine monohydrate is the most common and widely studied form of creatine supplement. It's simply creatine (the naturally occurring compound) bound to a water molecule, hence the "monohydrate" part.
This form of creatine is popular because it's effective, well-researched, and relatively inexpensive. Gummy Nutrition Lab uses this form of creatine because it is the ONLY form approved by Health Canada to use in NPN products, mostly due to its extensive research.
What is an NPN (Natural Product Number)?
Natural Product Numbers are required for creatine supplements if they are manufactured in Canada. Health Canada has vigorous and specific regulations about what can go into natural health products and what kind of health claims can be made about ingredients. For example, NPN products can give actual health claims: "Improves strength/power/performance in repetitive bouts of brief, highly-intense physical activity". Look for NPN numbers on Canadian-made creatine gummies to ensure that they are following Health Canada regulations.
Does Creatine make you gain weight?
Creatine monohydrate can temporarily make muscles retain water, however this is mostly prevalent in MEN and not women. Most fear of weight gain in women is largely unfounded in studies.
Be wary of creatine supplements targeted towards women that promise lean muscle without bloat- if it's creatine monohydrate used in the supplement, this is just a marketing tactic and it works the same way any other creatine monohydrate supplement will.
Creatine in Adult Menstruating Women
Creatine is beneficial to women who are also participating in physical activity and can affect women's natural creatine stores throughout their menstrual cycle. Effects of creatine on men have been studied more than how estrogen and hormonal cycles play a role in natural creatine kinase production in muscles and fatigue in women, especially as hormonal cycles affect a woman's energy, sleep, and capacity for physical activity.
Creatine in Post Menopausal Women
Natural muscle protein production declines as estrogen production declines, meaning it's important to supplement creatine as you get older.
The decline of estrogen is linked to decreased muscle and bone mass. Creatine combined with resistance training can help maintain the integrity of muscles and bones as we age.
Thank you to Katie Henderson for contributing to Gummy Nutrition Lab's Education and creating a wonderful video to accompany the blog post.
