R&D Manager at Cuure · Graduate of the École nationale supérieure de chimie de Montpellier (ENSCM)
R&D Manager at Cuure and a graduate of the École nationale supérieure de chimie de Montpellier. She contributes to the formulation and scientific validation of the products, in line with the brand's regulatory standards.
All our food supplements are duly registered with the Directorate General for Food (DGAL), as required by law. Our products are not intended to diagnose, treat, cure or prevent any disease. If you are ill, pregnant or breastfeeding, consult your doctor before taking any supplement.
Creatine is often seen as a bodybuilder's supplement. The reality is more nuanced: it is one of the most studied ingredients in sports nutrition, with over 1,000 published clinical studies and documented effects well beyond the gym.
Creatine is a molecule naturally synthesised by the body, mainly by the liver, kidneys and pancreas, from three amino acids: arginine, glycine and methionine. It is stored as phosphocreatine (PCr) primarily in skeletal muscles (~95%) and in small amounts in other tissues (brain, heart).
It is also found in animal foods: red meat (~2–5 g/kg), fish (~3–4 g/kg). Vegetarians and vegans obtain virtually none from food.
Creatine monohydrate is the reference form. Its bioavailability, safety profile and efficacy are better documented than all other forms (Kre-Alkalyn, creatine HCl, etc.).
During short, intense effort (sprint, resistance set), muscles consume ATP faster than the aerobic pathway can supply. Phosphocreatine (PCr) acts as an immediate energy reserve: it donates a phosphate to ADP to regenerate ATP within milliseconds.
Supplementation increases PCr stores in muscles, improving the ability to sustain repeated high-intensity efforts.
This mechanism is direct, measurable and recognised by EFSA: "Creatine improves physical performance during successive bursts of short-term, high-intensity exercise" (EU health claim no. 737, Regulation 432/2012).
EFSA has validated two health claims for creatine monohydrate:
An ISSN meta-analysis covering over 500 studies confirms efficacy on maximal strength, explosive power and body composition. Creatine is considered the most effective nutritional ergogenic available for athletes.
The brain holds about 5% of total body creatine stores. Some studies explore potential benefits for working memory, concentration and resistance to mental fatigue, particularly in vegetarians, vegans and perimenopausal women. These cognitive effects are under ongoing scientific evaluation and have not yet received EFSA validation.
→ Creatine and the brain: effects on memory and concentration
Athletes (weightlifting, CrossFit, sprinting, team sports): effects on performance are best established.
Adults over 55: supplementation combined with resistance training helps maintain muscle strength, a documented strategy against sarcopenia.
Vegetarians and vegans: their creatine stores are naturally lower (~70–80% of omnivores). They tend to respond more strongly to supplementation.
Women: data suggest slightly lower stores than men, with interest documented around perimenopause and menopause for muscle mass and cognitive function.
| Food | Creatine content |
|---|---|
| Red meat | ~2–5 g/kg |
| Fish (herring, salmon, tuna) | ~3–4.5 g/kg |
| Pork, chicken | ~3–3.5 g/kg |
| Plant foods | ~0 g/kg |
Omnivores obtain roughly 1–2 g/day from food, well below the 3–5 g/day needed to saturate muscle stores.
Creatine monohydrate is the only form with a robust clinical evidence base and a validated EFSA health claim. Alternatives (Kre-Alkalyn, creatine HCl, ethyl ester) have not demonstrated superiority in comparative studies.
Creapure® is a patented creatine monohydrate produced in Germany by AlzChem, with guaranteed purity ≥99.9% and rigorous testing for impurities.
→ Creatine monohydrate vs other forms: which to choose?
Maintenance dose (recommended): 3–5 g per day continuously.
Loading phase (optional): 20 g/day split into 4 doses for 5–7 days, then 3–5 g/day.
Timing: after training with carbohydrates marginally improves absorption, but consistency matters most.
Duration: creatine can be taken long-term safely.
Creatine Creapure®: 99.9% pure Creapure® monohydrate, micronised powder, German manufacturing. Dose: 3.4 g/day.
Brain Creatine: 100% pure creatine monohydrate, no additives, formulated in France. Vegan, lactose-free, gluten-free. Dose: 3.4 g/day.
Creatine causes slight intramuscular water retention (1–2 kg initially). This is not fat: it indicates good muscle saturation. Weight returns to baseline upon stopping.
Yes. ISSN classifies creatine monohydrate among the safest and most effective supplements. Studies over 5 years showed no clinically significant adverse effects in healthy adults.
Both are valid. Continuous use at 3–5 g/day is the simplest and most effective approach.
Yes, they are among those who benefit most, as their stores are naturally lower.
Yes. Research explores benefits for cognitive function and muscle maintenance without training.
Yes. Creatine monohydrate is not on the WADA prohibited substances list.
Creapure® is produced in Germany with guaranteed purity ≥99.9% and certified testing for contaminants.
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Cuure's Light Legs Complex combines VENOCIN® horse chestnut and Leucoselect® grape seed OPC to support venous circulation and ease heavy legs. Active ingredients, dosage and how it differs from the Draining Complex.