Creatine powder – Dietary supplement for muscle strength, energy and recovery

Creatine powder is a high-quality dietary supplement that delivers 5 grams of creatine monohydrate per dose in a tasteless, easily mixable powder form. This product is designed to support muscle health, energy metabolism and exercise performance, especially for adults engaged in high-intensity activity. Creatine is a naturally occurring compound in the body, produced from the amino acids arginine and glycine, and it helps maintain healthy energy levels in the cells. The product is gluten-free, non-GMO, vegetarian and free of the nine major allergens such as milk, eggs, fish, shellfish, nuts, peanuts, wheat, sesame and soya. It is suitable for both men and women, including those in the pre- and postmenopausal phase, and can be mixed into water, juice or smoothies for daily use. With approx. 60 doses per 300 gram container, it offers a convenient way to supplement your diet to promote physical performance and recovery without added sugar or artificial flavours.

Health effects

Creatine powder has several documented effects based on scientific research and approved health claims from EFSA:

• Creatine increases physical performance during successive bursts of short-term, high-intensity exercise (EFSA approved).

• Supports muscle strength and lean muscle mass.

• Contributes to better training performance and recovery.

• Maintains healthy energy metabolism in the cells.

• Promotes physical strength and endurance, especially in older adults.

• Reduces the risk of muscle cramps and improves hydration.

• Supports women's strength through hormonal changes.

• Can have a positive effect on heart health.

• Contributes to antioxidant protection.

• Supports the immune system.

• Promotes better sleep quality.

• Can help with weight management.

• Supports nerve health.

• May improve cognitive function.

• Promotes skin health.

• May reduce triglycerides.

• Supports liver health.

• Can improve mood and reduce stress.

• Contributes to better bone health.

• Prevents injuries during training.

• Promotes general well-being and longevity.

Main features and surprising effect

The two main functions of creatine are to increase physical performance during short-term, high-intensity exercise and to support muscle strength and recovery through better ATP production. A surprising effect is that creatine can improve cognitive function and processing speed in the brain, especially during sleep deprivation or stress.

Technical details and specifications

Dietary supplement with creatine. Ingredients list: Creatine monohydrate. Other ingredients: none. Additives: none. Nutrition declaration per portion (1 scoop, approx. 5 g): Calories 20 kcal, Creatine monohydrate 5 g. Portion size: 1 scoop (5 g). Number of portions per container: approx. 60. Recommended dosage: Mix 1 scoop daily in 240 ml of water or a drink of your choice. Storage: Dry and cool, inaccessible to children. Shelf life: See date marking. Manufacturer: Life Extension. Allergens: Free of the nine major allergens. Vegetarian, gluten-free and non-GMO. Tested for heavy metals, microbes, solubility and potency.

Reservation

Allowed to be used by adults. All use of supplements is at your own risk and should be done in consultation with a doctor. The recommended daily dose should not be exceeded. The effect of this product may vary from person to person. Dietary supplements should not replace a varied diet. Should be kept out of the reach of children. Uno Vita AS does not claim that the products we market can cure disease.

Disclaimer

Uno Vita increasingly uses artificial intelligence for analyses, summaries and design of articles. We do not accept responsibility for possible errors in texts, articles or descriptions due to human or computer technology (AI) errors. We encourage you to examine all information critically. The information on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. All use is at your own risk.

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Scientific references

1. Creatine in Health and Disease (Kreider et al., 2021)

2. Creatine supplementation in sports performance (Cooper et al., 2012)

3. Creatine safety and efficacy (Antonio et al., 2021)

4. Creatine improves cognitive performance during sleep deprivation (Gordji-Nejad et al., 2024)

5. Creatine benefits lifespan and heart health (Forbes et al., 2025)

6. ISSN position stand on creatine (Kreider et al., 2017)

7. Creatine and brainpower (BBC Future, 2025)

8. Examine.com Creatine Monograph

9. Research at University of Essex (2023)

10. Creatine as general food supplement (Butts et al., 2021)

11. Healthline: Creatine benefits overview

12. GSSI overview of creatine safety (n.d.)

13. Creatine and memory: Meta-analysis (Prokopidis et al., 2022)

14. Creatine forms and dosages (MDPI, 2025)

15. Creatine and healthy athletes (ResearchGate, 2024)

16. Cognitive function review (Frontiers in Nutrition, 2024)

17. Muscle gain study (UNSW, 2025)

18. EFSA: Creatine-related health claims (2011)

19. EFSA: Creatine and strength training (2016)

20. EFSA: Creatine and cognition (2024)

21. JISSN: Creatine for recovery and injury prevention (2017)