Key Takeaways

• Creatine has been scientifically studied in regard to its muscle building properties, with notable changes in your body in as soon as 1-2 weeks.

• If you wish to expedite the process, taking 20g per day for a week during an initial “loading phase” is essential, followed by a 3-6g daily dose.

• Creatine improves your overall health by supporting brain function, reducing fatigue and decreasing inflammation.

• While some spread myths about its negative side effects, creatine has been clinically studied over 1,000 times and proven safe for healthy adults.

• Enhance gains with Oh!mino® Muscle Synthesis Activator and Creatine Complex, delivering all nine essential amino acids, including BCAAs, electrolytes, and adaptogens to accelerate muscle growth, recovery, and performance.

Understanding Creatine: Types, Benefits and Dosing

Creatine has received extra attention over recent years as essential for all athletes.  Many studies have proven its efficacy, efficiency and its value for the everyday warrior.  Creatine is essential not only for the experienced athlete, but for everyone who cares for their health.

There have been over 1,000 clinical studies on creatine, further solidifying its use in modern fitness.  Not only has its effects been studied on the muscle, but also on the mind and the rest of the body.

What is Creatine?

Creatine is a naturally occurring compound in your body that helps muscles produce quick energy.  It does this by regenerating adenosine triphosphate (ATP).  The more ATP you have in your body, the more your muscles are able to push, pull and lift stronger, quicker and with less fatigue.

How Was It Discovered?

Creatine was discovered in the 1800s as a chemical that makes up the body’s skeletal muscle. It was then identified in many meats, such as red meat and fish.  In the early 1900s, scientists realized that if you give your body more creatine in its separate, pure form, your muscles will respond by increasing in size.

How Is It Studied?

The 1980s saw creatine supplementation begin with humans, and in the 1990s, Olympic athletes revealed that they regularly consumed creatine, and that they regularly saw improvement in their athletic abilities!  In the 2000s, the scope of the research was expanded to cover its effects on aging, cognition, safety, hydration and disease prevention.

Types

There are many different types of creatine, and these types can come in different forms.  The two most beneficial and researched forms are Creatine Monohydrate (CM) and Creatine Hydrochrolide (HCL). 

Monohydrate

Monohydrate is technically the second-most efficient version of creatine, the first being Micronized CM, which is in our product!  “Micronized” means that not only does the creatine mix better into drinks, it is also easier on your gut.

Hydrochloride

Because this form of creatine is bound to stomach-friendly acids, it breaks down more effectively.  This form of creatine is shown to be as effective as micronized CM, as well as offering an easy digestion.

A Combination?

That being said, we formulated these two biological forms of creatine together!  Both are effective for muscle growth and easy on your digestion, leaving you with greater gains without uncomfortable bloating.

Woman pouring powder into bottle.

Benefits

Creatine may be useful for seasoned athletes, but many doubt that it can benefit them.  Its many benefits are as follows:

For Muscle

Obviously, the highlight of creatine is its effect on muscle size, strength and recovery.  The key to these factors is its role in ATP production.  With ATP being the energy your muscles run on, the more energy you give your muscles, the harder they can push.  This will increase the amount of weight you are lifting and the amount of distance you can run, therefore increasing muscle size and cardiovascular health.  All the while, creatine will actively support your muscle recovery.  The most important muscle in your body, the heart, is also supported in providing stronger beats and more exercise endurance.

For Mind

Not only do your muscles use ATP, but your brain does as well!  Creatine has shown to support recall, working memory and short-term memory.  It also aids your brain in reaction time, processing speed, decision-making and your ability to multitask.  It relieves some of your stress-response, keeps you more alert and improves your mood.  It has also been studied in regard to its effect on concussion prevention and recovery.

For Body

With the focus being on muscle support, one can overlook creatine’s effect on the rest of your body.  Creatine has been studied with its support of collagen production, respiratory strength, your body’s anti-inflammatory properties and bone health.  It reduces your overall fatigue, and there is a growing body of research that attests to creatine’s benefits for pregnant women!

Dosing

How much should creatine you take?  You may have heard comments about “loading” creatine or taking it more than once per day, so what is the best for your athletic endeavors?

For Liting

For weight lifters, some may want to expedite the process.  In this case, you can take 20g per day for a week, followed by a daily dose of 3-6g.  If you wish to ease your body into creatine, begin and maintain at 3-6g per day.  You can take it any time of day, as long as you are consistent.

For Cardio

For those who specialize in cardio-heavy workouts, the science behind loading with maintenance is the same!  If you wish, you can load for a week and then maintain, or simply begin at a single dose.  However, it is better for you to take creatine with your most carb-heavy meal of the day, as the insulin your body produces from the carbs will help the creatine to reach your muscles more efficiently.

For Yoga/Pilates

For those who prefer yoga and/or pilates, a loading phase is not needed.  Jump straight into 3-6g per day for all of creatine’s benefits.  If you are intentional about maintaining a certain bodyweight, then you may opt for 2-3g per day.

For Everyday!

For those who do not follow a workout plan but are nonetheless active, simply take 3-6g per day!  No loading phase needed; take whenever suits you best and enjoy the benefits.

Side Effects

With the positive benefits from creatine, it may seem too good to be true.  Can any one supplement be this effective?  Are there hidden side effects that people do not discuss?  

Are There Negative Side Effects?

The only “negative” effects of creatine may be mild stomach discomfort upon initial use.  However, with our micronized, gut-friendly formula, this should not be an issue!  A common myth is that it harms your kidneys–it does not.  If you have prior kidney conditions, we recommend that you consult first with your doctor, otherwise, you are good to go.

Are There Positive Side Effects?

Definitely, read above!

Stacking with Other Products

Supplement stacking means taking multiple supplements everyday in order to maximize results. Is it wise to stack other supplements alongside creatine?

Should You Stack with Other Supplements?

Supplement stacking can become really expensive, really quick.  There are many products demanding your attention.  However, the best results come from taking our Creatine Complex alongside our Muscle Synthesis Activators!

Best Results Come From Oh!mino

Not only will you reap all of the benefits that come from Oh!mino’s Creatine Complex, but when you combine with our Muscle Synthesis Activators, you will experience increased muscle size, an enhanced physique and rapid recovery!  Forget all of the other products you have been using, these two are all you need.

Enhance Your Gains with Oh!mino® Muscle Synthesis Activator & Creatine Complex

Take your muscle-building journey to the next level with Oh!mino®’s next-generation supplements, specifically engineered to maximize strength, endurance, and recovery.

Oh!mino® Muscle Synthesis Activator

Our patented formula delivers all nine essential amino acids, including the crucial BCAAs, in an optimal ratio to fuel muscle growth while minimizing soreness. Designed for pre-, intra-, and post-workout use, it stimulates muscle protein synthesis up to 11x more than whey protein and 20x more than standalone BCAAs, helping you recover faster, reduce stiffness, and train harder. 

Enhanced with adaptogens and fully balanced electrolytes, it supports endurance, hydration, and overall performance. Non-dairy, vegan, and free from sugar, carbs, calories, and artificial additives, it’s a clean, science-backed supplement trusted by athletes.

Oh!mino® Muscle Synthesis Activator supplement container.

Oh!mino® Creatine Complex

Our patented Creatine Complex combines clinically studied forms, micronized Creatine Hydrochloride and Creatine Monohydrate, with adaptogens to boost absorption by over 300%. Each scoop delivers 3 grams of free-form creatine to support muscle growth, enhance recovery, and improve training endurance. 

Delicious lemon-lime flavor makes it easy to stack with our Muscle Synthesis Activator or use on its own for maximum results. Designed for pre- and post-workout consumption, it complements your training regimen while keeping your supplement routine clean, vegan, and free from unnecessary additives.

Together, Oh!mino® Muscle Synthesis Activator and Creatine Complex provide a comprehensive, science-backed approach to building lean muscle, accelerating recovery, and enhancing performance, all with a clean-label formulation that supports serious gains without compromise.

Creatine remains one of the most researched supplements for muscle volume and strength.

Start Your Transformation with Oh!mino® Today!

Frequently Asked Questions (FAQs)

Can I take creatine on rest days?

You can, and you should!  In order to maintain higher ATP levels, it is useful to continue to provide your body with what it needs everyday.

What can I mix it with?

Anything you would like, but as our Creatine Complex is deliciously lemon-lime flavored, we recommend it on its own.  You can also mix it into your other Muscle Synthesis Activator drink.

How long does it take to notice the benefits?

If you opted for a loading phase, then you may see results in about a week!  If you are sticking to 3-6g per day, then results should begin to appear in 2-4 weeks.

Who should not take creatine?

Unless you are breastfeeding, severely dehydrated and/or are experiencing or have experienced kidney conditions, then it is beneficial for everyone!  For those in the former groups, consult with your doctor prior to consumption.

Will it interact with my medications?

Unless you are taking diuretics, long-term NSAIDs or medications that affect the function of your kidneys, then creatine is safe!  For those in the former groups, consult with your doctor prior to consumption.