Creatine + Cellular Performance

Cellular Energy & ATP Production

Creatine and Riboflavin play foundational roles in how your cells make and recycle ATP — the molecule your body uses for energy.
Creatine helps regenerate ATP rapidly during high-intensity movement, while Riboflavin supports enzymes involved in mitochondrial energy metabolism.

• Creatine Monohydrate: Enhances phosphocreatine stores, helping replenish ATP during repeated explosive efforts.
• Riboflavin (Vitamin B2): Functions as a cofactor for key mitochondrial enzymes needed for efficient energy production.

(Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition) 14(1), 18. (PubMed)
(Powers, H. J. (2003). Riboflavin (vitamin B-2) and health. The American Journal of Clinical Nutrition, 77(6), 1352–1360.) (PubMed)

Hydration & Muscle Function
Taurine helps regulate intracellular water balance, electrolyte distribution, and muscle contraction -  all critical for maintaining performance during training. It also supports optimal calcium handling in muscle tissue.

• Taurine: Helps maintain cellular osmoregulation, supports electrolyte movement, and plays a role in muscle excitation–contraction coupling.

(De Luca, A., & Pierno, S. (2020). Taurine: The comeback of a nutraceutical in the prevention of skeletal muscle dysfunction. Molecular Nutrition & Food Research, 64(4).) (PubMed)
(Bakker, A. J., & Berg, H. van den. (2002). The role of taurine in skeletal muscle function. Journal of Biomedical Science, 9(4), 293–300). (PubMed)

Antioxidant Defence & Cellular Protection
Alpha Lipoic Acid and Astaxanthin are potent antioxidants that help protect cells from oxidative stress generated during physical exertion. Their unique structures allow them to work across different cellular environments.

• Alpha Lipoic Acid: One of the few antioxidants that is both water- and fat-soluble, allowing it to support redox balance throughout the cell.
• Astaxanthin: Known for its ability to integrate into cell membranes, where it helps support mitochondrial integrity and recovery after physical stress.

(Shay, K. P., et al. (2009). Alpha-lipoic acid as a dietary supplement: Molecular mechanisms and therapeutic potential. Biochimica et Biophysica Acta, 1790(10), 1149–1160). (PubMed)
(Barros, M. P., et al. (2017). Astaxanthin: Structure, mechanisms, and applications. Marine Drugs, 15(8), 261.) (PubMed)

Recovery After Physical Activity
Exercise generates oxidative by-products — part of the normal stress–adaptation cycle. Astaxanthin and Alpha Lipoic Acid help support the body’s natural recovery processes by neutralising free radicals and assisting cellular repair pathways.

• Astaxanthin: Supports recovery from normal exercise-induced oxidative stress.
• Alpha Lipoic Acid: Helps regenerate other antioxidants such as vitamins C and E.

(Bloomer, R. J., et al. (2011). Astaxanthin supplementation reduces oxidative stress in humans: A randomized trial. Nutrition & Metabolism, 8, 7.) (PubMed)
(Packer, L., et al. (1997). Alpha-lipoic acid as a biological antioxidant. Free Radical Biology and Medicine, 22(1–2), 359–378.) (PubMed)

Cognitive Energy & Mental Performance
The brain uses more energy per gram than any other organ in the body. Creatine supports this demand by helping maintain phosphocreatine stores in neurons, which enhances ATP availability.

• Helps support cognitive performance during tasks requiring sustained focus
• Assists brain energy metabolism, especially under stress or sleep deprivation
• Supports processing speed and working memory in healthy individuals

Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: A double-blind, placebo-controlled, cross-over trial. Psychopharmacology, 167(3), 313–329. (PubMed)
Avgerinos, K. I., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review and meta-analysis. Psychopharmacology, 235, 2489–2500. (PubMed)

Stress, Sleep Deprivation & Mental Fatigue
Under conditions of mental fatigue -  like lack of sleep, heavy workload, or prolonged concentration -  the brain’s ATP demand spikes. Creatine helps buffer this demand, helping maintain performance.
 

• Supports mental resilience during sleep loss
• Helps maintain reaction time, clarity, and attention under fatigue
• Reduces perception of mental effort during demanding tasks

(McMorris, T., et al. (2006). Creatine supplementation and cognitive performance in sleep deprivation. Psychopharmacology, 185(1), 93–99.) (PubMed)
(Watanabe, A., et al. (2002). Effects of creatine supplementation on fatigue and performance in prolonged mental tasks. Neuroscience Research, 42(4), 279–285.) (PubMed)

Neuroprotection & Cellular Resilience

Creatine supports the phosphocreatine energy shuttle -  one of the brain’s natural defence systems against metabolic stress.
By maintaining cellular energy, creatine helps the brain respond more effectively to oxidative stress, excitotoxicity, and energy-demanding challenges.

• Supports healthy mitochondrial function
• Helps maintain neuronal integrity during metabolic stress
• Acts as an intracellular energy buffer for brain cells

Andres, R. H., et al. (2008). Creatine supplementation improves mitochondrial integrity and survival in various neuronal models. Journal of Neurochemistry, 107(2), 466–477. (PubMed)
Tarnopolsky, M. A. (2010). Creatine as a neuroprotective agent. Journal of Neurology, 257(S2), S31–S37. (PubMed)

Muscle Performance & Power Output
Creatine is one of the most extensively studied nutritional compounds in sports physiology. It supports muscular strength, power, and repeated high-intensity efforts by enhancing phosphocreatine availability.

• Creatine Monohydrate: Supports increased power output, repeated sprint ability, and high-intensity performance.

(Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: A meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198–226.) (PubMed)
(Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822–831.) (PubMed)