- Creatine is a common supplement taken by athletes and bodybuilders.
- Buffered creatine (kre-alkalyn) is a form of creatine mixed with magnesium that is supposed to better absorb into the body.
- Studies are inconclusive as to whether buffered creatine is more or less effective than regular creatine.
Buffered creatine is a patented product that combines creatine and magnesium.
While no studies have been conducted by a reputable research facility, buffered creatine may help some users to reduce the amount of creatinine produced in their bodies.
Some doctors — mainly those associated with the companies that manufacture buffered creatine — say it is more effective for muscle building. However, buffered creatine has been shown to be no more effective than creatine monohydrate, tri-creatine malate, or creatine ethyl ester.
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Is Buffered Creatine Safe?
Because buffered creatine, also known as kre-alkalyn or chelated creatine, only contains magnesium and creatine, it is regarded as a safe health supplement.
If you were to take a magnesium supplement in tablet or powdered form along with a basic form of creatine such as creatine monohydrate, you would likely have similar results.
As there has not been an exhaustive amount of research done on buffered creatine, it is about as safe as all other supplements. If you want to take buffered creatine to build more muscle mass, you will need to be cleared by your doctor first.
How Does Kre-Alkalyn Differ From Other Types of Creatine?
Buffered creatine is compounded with magnesium. The main idea behind buffered creatine is that magnesium supposedly helps the human body to better absorb creatine. This hypothesis is not accepted in the medical community or by most sports medicine experts.
Adding ingredients such as malic acid and magnesium may help users to digest their creatine supplements more easily. However, blood testing has shown that ATP production is not normally affected.
When creatine is processed and broken down properly, more ATP, also known as adenosine triphosphate, is generated. Nearly every type of creatine supplement being sold today simply combines regular creatine with another beneficial ingredient.
Learn more about Kre-Alkalyn in the video below:
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How Long Can You Take Buffered Creatine?
Ideally, creatine supplements like buffered creatine should only be taken when you want to gain weight and develop more healthy muscle tissue. This process is referred to as “bulking up.”
Some bodybuilders are quite happy to gain weight, even if all of it is not solid muscle. Although increased creatine levels can help contribute to more muscle growth, it can also have an impact on your metabolism.
Bloating and severe water retention has also been reported with extended creatine supplement usage. If your objective is to gain body mass, creatine will be helpful.
However, buffered creatine does not necessarily cause users to become stronger.
You can take buffered creatine in cycles or use it continuously so long as you do not take more than the total daily dosage listed on the label.
How Much Should You Workout When Taking Buffered Creatine Supplements?
No creatine supplement will be effective unless you drink plenty of water and maintain a regular workout routine. The additional ATP your body will be producing needs to be burned off.
Cardiovascular exercise can be beneficial. However, heavy lifting, strength training, and circuit training will lead to more substantial gains.
It is important that you slowly introduce new, more strenuous exercises while on buffered creatine supplements. As the muscles work, creatinine levels increase.
If your kidneys are already being used to process the extra creatine you are ingesting, you can easily go outside of a healthy creatine level range.
When Should You Stop Taking Buffered Creatine?
Buffered creatine overdose doesn’t usually come with recognizable side effects.
If you have recently been diagnosed with a kidney disorder or impaired liver function, you should not take buffered creatine.
Supplements containing buffered creatine should also be avoided if you experience digestion problems. Issues ranging from mild stomachaches to severe diarrhea have been linked to buffered creatine supplement use.
Bloating of the abdomen can also be a sign that you are taking too much buffered creatine. If your body is unable to digest or process the excess creatine you are ingesting, it will be left to sit on your stomach for an extended period of time.
Frequently Asked Questions (FAQ)
Do I have to take supplements?
Unless your doctor has instructed you to take certain supplements, you do not have to take them.
Are supplements safe?
Whether or not dietary supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.
What supplements do I need to take?
No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.
As with any supplement, check with your healthcare provider before starting, and don’t forget that supplementing is just one part of a healthy lifestyle. Check out our PRO Plan today to see how we can help you stay motivated and fit all year long!