• Creatine Monohydrate: The Gold Standard Comparing Solubility and Bioavailability

  • Oct 18 2024
  • Length: 4 mins
  • Podcast

Creatine Monohydrate: The Gold Standard Comparing Solubility and Bioavailability

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  • Summary

    • Many creatine supplement manufacturers claim their product is superior to creatine monohydrate (CrM) because it is more soluble.
    • The sources state that solubility and bioavailability are not the same thing.
    • Creatine monohydrate is nearly 100% bioavailable, meaning almost all of the CrM consumed is absorbed and used by the body.
    • This high bioavailability is not affected by its solubility. Even if some CrM is undissolved in a glass of water, it will be absorbed by the body.
    • Manufacturers often make misleading comparisons when discussing solubility. For example, one study compared the solubility of creatine hydrochloride (Cr-HCl) to CrM at very different pH levels, misrepresenting real-world solubility.
    • The main benefit of increased solubility in alternative creatine forms is improved mixability; they dissolve more readily in water.
    • This does not translate to increased absorption or effectiveness.
    • No alternative form of creatine has been scientifically proven to be more bioavailable or effective than CrM.
    • The sources recommend CrM because it is:
      • The most studied form of creatine and has a well-established safety and efficacy profile.
      • The most affordable form of creatine.
    • The ability of a product to dissolve easily does not mean it is better absorbed and utilized by the body. When choosing a creatine supplement, scientific evidence should be prioritized over marketing claims.
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