What is micronized creatine (and is it right for you)? | Exercise.com Learn: Your Fitness Business Resource

What is micronized creatine (and is it right for you)?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

Full Bio →

Written by

UPDATED: Aug 25, 2020

Advertiser Disclosure

It’s all about your brand. Let us do the heavy lifting.

Advertiser Disclosure: We strive to help you make confident fitness software decisions. Comparison shopping should be easy. Our partners do not influence our content. Our opinions are our own.

Editorial Guidelines: The Editorial Team at Exercise.com is dedicated to providing fair, unbiased information about the fitness industry. We update our site regularly and all content is reviewed by credentialed fitness experts.

Get the Basics...
  • Creatine is a popular supplement among athletes and bodybuilders
  • Micronized creatine is creatine that has been processed into tiny particles for better, faster absorption
  • Results are inconclusive as to whether or not micronized creatine does absorb faster into your body

Micronized creatine is creatine that has particles up to 20 times smaller than normal creatine.

The purpose of micronized creatine is that the smaller particles of creatine absorb better into your liquid, which means you won’t have clumps of creatine in the bottom of your glass that you can’t drink.

What manufacturers claim about micronized creatine is that because the particles are smaller, your body will absorb more creatine.

The thing is, there is no scientific data to support this claim or way to show, without scientific studies, how much creatine the body is absorbing.

Proper supplementation paired with a regular exercise routine is a great way to stay healthy. Go PRO today for access to tailored workout plans, nutrition trackers, and more. 

What Is Creatine?

Creatine is an amino acid found in every muscle in the human body. What’s interesting is that creatine is not derived from protein. Protein is often given all the credit for the energy produced in muscles.

Without creatine, however, there would be no energy production!

According to the Mayo Clinic, creatine is synthesized naturally in the human body. What’s more, skeletal muscles contain about 95% of the creatine that is found in the human body.

Creatine is found in meat and fish while trace amounts are present in fruits and vegetables. It is important to note that the body does synthesize it naturally, therefore you don’t need to get your creatine from the foods you eat.

The reason this is important to know is that some supplement companies will push the necessity of creatine in a supplement because you don’t get enough from your diet.

This is not to say that taking a creatine supplement is bad, but you should understand you don’t have to have a supplement for your body to be well-stocked with creatine.

As an Athlete, Should I Be Taking Micronized Creatine Supplements?

A lot of athletes take creatine because it is supposed to provide them with more energy during workouts or games. There are very few studies to back up these claims, but many sports doctors still recommend creatine supplements to athletes.

According to the National Institutes of Health, a creatine deficiency can lead to neurological damage as well as cell damage. They do point out that a deficiency is rare, so most people don’t have to supplement for this reason.

Because of the lack of data, you will want to consider the anecdotal information that is available. What this means is that you need to look to the people who use creatine and see what they have to say about their experiences supplementing with creatine.

Given the number of athletes who do supplement, there is certainly cause to believe that creatine will provide a benefit. Because of the overall safety associated with creatine use, it usually can’t hurt to try and see if creatine will benefit you.

Get More Out of Your Exercises. Go PRO!

Sign Up

Are There Side Effects of Using Micronized Creatine?

You will find many manufacturers who claim there are no known side effects of using micronized creatine. The problem is, this just isn’t true.

Some reported side effects of using micronized creatine are:

  • Gas
  • Bloating
  • General stomach upset
  • Allergic reaction
  • Loss of appetite
  • Muscle cramps
  • Muscle tears
  • Weight gain
  • Dehydration
  • Electrolyte imbalance

In addition, there have been some reports of kidney damage due to long-term creatine use. In these cases, athletes participated in the long-term loading of creatine, which means they consistently took more than the recommended dose of creatine every day.

Interestingly, long-term loading of creatine has also led to increased production of formaldehyde in the body. This can lead to serious side effects and even death!

If you have diabetes, liver disease, kidney disease, or are pregnant or nursing, creatine can cause side effects. With these preexisting conditions, creatine can even cause permanent damage to the body.

Creatine supplements are not recommended if you have any of these conditions.

Where Can I Buy Micronized Creatine?

Micronized creatine can be found in any vitamin store. In addition, the internet is an excellent source for buying micronized creatine.

Shopping online allows you to make comparisons between products that you couldn’t make elsewhere.

Because the prices between manufacturers and even stores can vary so widely, and given the cost of supplements such as these, comparing prices makes economic sense.

Frequently Asked Questions (FAQ)

– What are the benefits of creatine?

Creatine helps you build muscle. Research has shown that people with more muscle tend to have a higher metabolism, allowing them to use calories from food intake more effectively. In short, when you have more muscle you burn fat easier.

– 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.

And don’t forget that taking a supplement like creatine is just one part of a healthy lifestyle! To maintain an exercise regimen you’ll be sure to love, contact us today about our PRO plan!

Learn more about Exercise.com Fitness Business Management Software.

Schedule your demo today.