Today I asked Dr. Oracle this:
“How much creatine nitrate would I have to take to get the same benefits of taking regular creatine at 5 grams daily?”
Why? Because creatine is poorly absorbed and I don’t like adding anything to my black coffee, though creatine is virtually tasteless in coffee and dissolves well.
"Creatine Nitrate vs. Regular Creatine Supplementation:
Dosage Comparison
To achieve the benefits equivalent to 5 grams of regular creatine (creatine monohydrate) daily, the dosage of creatine nitrate would likely be around 3 grams per day.
Key Points:
Creatine monohydrate (CrM) is the most studied and effective form of creatine supplementation ([1])
The standard dosage for CrM is 3-5 g/day or 0.1 g/kg of body mass/day ([2])
Creatine nitrate (CN) at 3 g/day has shown similar performance benefits to 3 g of CrM ([1])
Efficacy and Bioavailability
Creatine nitrate may offer some advantages over regular creatine in terms of bioavailability and performance outcomes.
Advantages of Creatine Nitrate:
Higher peak serum creatinine levels compared to CrM ([3])
Potentially superior increase in muscle creatine levels after short-term supplementation ([3])
No non-responders observed in CN supplementation, unlike CrM ([3])
Considerations:
Long-term efficacy and safety data for CN are limited compared to CrM
CrM remains the most extensively studied form of creatine with proven efficacy and safety ([4])
Safety Profile
Both creatine nitrate and regular creatine appear to be generally safe for healthy individuals when used as directed.
Safety Observations:
CN supplementation at 3 g/day was well-tolerated in short-term studies ([1])
No major side effects reported for CN in clinical trials ([3])
CrM has a long history of safe use and is well-tolerated ([5])
Potential Concerns:
CN may cause a temporary decrease in estimated glomerular filtration rate (eGFR), but this effect is not clinically significant in healthy individuals ([3])
Long-term safety data for CN is less extensive than for CrM
Practical Implications
When considering creatine nitrate supplementation:
A 3 g daily dose of CN may be sufficient to match the effects of 5 g of CrM
CN may offer improved bioavailability, potentially benefiting those who respond poorly to CrM
The taste of CN formulations may be less pleasant than CrM for some users ([3])
Cost-effectiveness should be considered, as CrM remains the most affordable form of creatine ([4])
Healthcare providers should weigh the potential benefits of CN against the more established profile of CrM when recommending creatine supplementation to patients or athletes."
The biggest disadvantage of creatine nitrate is the cost.
The daily dose of 3mg creatine nitrate to approximate the 5 grams of creatine monohydrate is
~$0.75 compared to the cost of 5 grams of creatine monohydrate; ~$0.12.
I am going to give creatine nitrate a 40 day trial to see if I subjectively feel better benefits at the gym. This would be the case if I turned out to be a non-responder to creatine monohydrate.
This could be the case because I have never felt any subjective benefits from using on and off for decades.
From this study it appears that the combo of creatine nitrate + creatine monohydrate is the most effective. The graphs also show that I have been taking creatine at the wrong time.
From the graphs, it would have to be taken 45 to 60 minutes before exercise for maximum effect.
Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. (Journal of the International Society of Sports Nutrition, 2016)
Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? (Journal of the International Society of Sports Nutrition, 2021)
Searching for a better formulation to enhance muscle bioenergetics: A randomized controlled trial of creatine nitrate plus creatinine creatine nitrate creatine monohydrate in healthy men. (Food science & nutrition, 2019)
Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. (Journal of strength and conditioning research, 2022)
Creatine Supplementation: An Update. (Current sports medicine reports, 2021
