The Surprising Benefits of Creatine and Xymogen’s ActivEssentials

New seasons and new years bring goals of staying active and exercising frequently. Beginning this goal can seem daunting, especially if you do some Googling and see all the products you “need” to buy. With the popularity of products like creatine come various articles, studies, and opinions. I will be discussing creatine at length in this article, as well as two other foundational nutrient formulas by Xymogen that can enhance your exercise and diet program, or even fill in the gaps from stress and poor diet. 

The idea of utilizing supplements to bolster athletic performance and recovery has been a part of society for generations. What first started as a way for athletes to support their performance has turned into a way for the general public to address their muscular health as well as the natural aging process. What was once a niche market has grown into a multi-billion dollar industry.  Creatine is the most popular supplement for those embarking on or who already have a regular exercise program. 

So…

What is creatine powder?

Back before the turn of the century, in the late 90s, I was in college. I was assigned to write a commentary on a current issue. I had two cousins who were in the gym everyday and told me about a mystical new underground supplement called creatine. The boasted benefits were larger muscle mass, more energy, and less recovery time. It sounded amazing and the secrecy was alluring. I tried to interview more than a dozen gym rats, but nobody wanted to talk about it.  There were rumors going around that it gave an unfair advantage, or that it could cause kidney damage, or that it would soon be illegal.  

Now, fast forward 30 years, creatine is regarded as one of the safest supplements, with a wide range of benefits not just limited to muscle gain.  Creatine supplements are used for neurological diseases, brain function, and pulmonary diseases and disorders. Most recently, creatine supplements have been studied for use in pulmonary (lung) issues in acute and long-haul Covid.   One study using creatine supplements for post-covid rehabilitation concluded “Creatine is inexpensive, widely available, and has a favorable safety profile, therefore being a suitable promising compound that could meet a growing need for nutritional help during pulmonary rehabilitation in post-COVID-19 world.”  In plain English, creatine is safe, won’t hurt you, and may even help you with breathing problems from a covid infection.

Almost all (95%) of the creatine in your body is stored in your muscles.  Your body makes creatine from glycine and arginine from what you eat in your diet. Glycine and arginine are amino acids that are plentiful in red meat and seafood.  High quality or homemade beef broth also has high levels of glycine and arginine.   The other 5% of creatine in your body is found in your heart, brain and other tissues.  

What does creatine do for you?

Creatine, from supplements or your diet, is stored in your muscles as phosphocreatine.  During exercise, stored creatine (phosphocreatine) is converted to ATP energy molecules to fuel your muscles.  The more stored creatine, the more energy for working out.  

Do you get bigger with creatine?

The claim that creatine increases muscle mass and size is 100% true.  Creatine draws water into your muscles which makes them look bigger and increases actual muscle tissues.  Creatine supplements also increase stamina during high intensity exercise. Creatine monohydrate comes in a powder or capsule form.  It is an almost-tasteless white powder.

Will I gain weight by taking creatine?

Yes, you will gain weight in the form of muscle if you are using creatine with a healthy diet and exercise.

Who should take creatine?

Although creatine monohydrate supplements are popular among athletes, they are useful for other conditions.  

Creatine and your brain

Although less than 5% of your overall creatine is found in your brain, medical research shows that creatine is critical for preventing or treating neurological disease such as Huntington’s disease, Alzheimer’s disease, and Parkinson’s disease.  

Creatine and your liver

Creatine supplements have demonstrated the ability to stop the progression of non-alcoholic fatty liver disease (NAFLD).

Creatine and your kidneys

Creatine supplements have a dirty and false rumor about causing dehydration or renal failure.  Numerous studies have concluded that creatine supplements do not cause renal disease, renal failure, or dehydration. 

FAQs

When will I see creatine results? 

Results will depend on how much creatine you have in your diet and how much creatine supplement you take.  The medical research shows results between 7 and 28 days. 

What are the negative effects of creatine?

According to Mount Sinai, the majority of studies have found no significant negative side effects when taking creatine powder for six months. 

Is it OK to take creatine everyday?

According to the Mayo Clinic, creatine should be safe to take for up to 5 years with the appropriate use. Many sources share that taking it each day is the best way to keep the creatine levels steady. However, some say that multiple times per week is sufficient. 

Do you get bigger with creatine?

Creatine does impact muscle growth through increasing the ratio of creatine in muscle tissue. When this happens, your body can have quicker ATP synthesis during cardio or other exercise. 

How quickly does creatine work?

Creatine supplements are literally storing up in your muscles, so I usually recommend a loading of 20 grams per day for 5-7 days.  I recommend this in divided doses of 5 grams so that you don’t experience digestive issues. After the loading phase, a dose of 2-5 grams is for maintenance. 

When should I take creatine?
You can improve your results by taking creatine 30 minutes before a workout.  If you are taking creatine for other purposes, it doesn’t matter when you take it. 

Does creatine affect sleep?

Yes, creatine does affect sleep in a positive way.  Creatine seems to decrease the negative effects of sleep deprivation and cause you to need less sleep.  

Can creatine affect your heart?

Yes, creatine has been studied and proven useful in chronic heart failure.

What supplements do pro athletes use?  What are 4 common sport supplements?

Professional athletes are always looking to improve performance.  The most common supplements are: Protein powders, Creatine, B12, and iron.  

What supplement improves athletic performance?

Many supplements can improve athletic performance.  The top performance supplements are Beetroot/nitric oxide supplements, creatine, branch-chain aminos, caffeine, and glutamine.

Should an athlete take supplements?

Yes, athletes stress their bodies which can cause them to use up more nutrients than they eat.  Using supplements is the easiest way to get extra nutrients.  

Xymogen also has various formulas tailored for users who have increased energy expenditures and need better nutrient uptake. We’ve discussed Xymogen’s effective products for allergies and heart health,and these two are tailored for achieving optimal foundational nutrition through a comprehensive multivitamin/multimineral formula.   

I’m not a fan of cheap multi-vitamin and mineral formulas because they often include low doses and non-absorbable nutrients.  They give the user a false sense of having all their nutrient requirements filled and met.  On the other hand, pharmaceutical grade multivitamin and mineral formulas utilize proper dosing and absorbable nutrients.  These nutrients can bridge the gap if you have poor nutrition, high stress, or increased needs for nutrients because of physical exercise or disease state.  

Xymogen’s foundational nutrient support is ActivNutrients.  It can be used as a stand-alone formula, or can be combined with Omega EC fish oil and Oraxinol antioxidant in the ActivEssentials daily packets. 

ActivNutrients

ActivNutrients was formulated with the individual in mind who may have a stressful lifestyle with insufficient nutrient intake. With the goal of supporting general wellness, Xymogen has utilized activated vitamins and different mineral complexes to create a comprehensive formula. 

When you look at the ingredients list for this formula, it will be quite the thing to behold! I will be breaking each down here:

• Vitamin A - Important for vision, eye health, and development of the fetus. 
• Vitamin C - See here and here for more information!
• Vitamin D3 - Helps the body absorb calcium. Older adults need this sometimes to improve bone health. 
• Vitamin E - Helps the eyes and skin stay healthy and strengthens the immune system. 
• Thiamin - Also known as Vitamin B1, it helps the body make energy from nutrients. The energy then helps keep our nervous system healthy. 
• Riboflavin - Also known as Vitamin B2, it helps produce red blood cells along with the other B vitamins. 
• Niacin - Helps your digestive system and skin stay healthy. You might have seen it in a “Hair, Skin, and Nails” product in your local pharmacy. 
• Vitamin B6 - Important for brain health as well as the immune system. 
• Folate - The body needs this vitamin to make DNA and cell division. Pregnant women can take this vitamin as a way to prevent neural tube defects. 
• Vitamin B12 - Important for brain and nerve cell function as well as red blood cell production. 
• Biotin - Helps enzymes break down fats, carbs, and proteins in food to make energy. Biotin can also impact hair, skin, eyes, and liver health. 
• Pantothenic Acid - Makes a coenzyme that helps enzymes break down and build up fatty acids. 
• Choline - When made into a neurotransmitter, choline helps muscles contract and impacts pain responses. 
• Calcium - Most associate calcium with healthy bones and teeth, but is also helps with blood clots and muscle contractions. 
• Iron - A major part of hemoglobin, a red blood cell protein that helps carry oxygen all around the body. 
• Iodine - Helps to make thyroid hormones. Found in strawberries and pineapples. 
• Magnesium - There are many forms of this mineral. The one in this formula is di-magnesium malate, which has anti-inflammatory properties and can alleviate feelings of depression. 
• Zinc - Helps the immune system stay strong and can play a role in wound healing. 
• Selenium - An important component of enzymes that contribute to DNA production and cell protection. 
• Copper - The body needs copper for body growth and health. Works with iron to make red blood cells. 
• Manganese - Helps connective tissues form and prevents blood clotting. Also helps the body make sex hormones. 
• Chromium - Helps insulin regulate blood sugar levels. It is popular in the body building community, but there is little scientific evidence that claims of muscle mass increase are true.
• Molybdenum - Helps make up some of the enzymes that work to break down toxins in the body as well as proteins. 
• Potassium - Referred to as an “electrolyte” in the body and helps nerves and muscles function properly. 
• Inositol - Provides cell structure and impacts insulin. 
• PABA - Said to benefit skin and hair. 
• Vanadium - May impact glucose control.

The suggested dose is two capsules twice daily (a total of 4 capsules per day). 

ActivEssentials

If you’re looking for a packaged deal with a couple of Xymogen’s formulas, ActivEssentials is a great option! These three formulas provide support for general wellness and optimal nutritional support. 

The three formulas in this kit include ActivNutrients without Iron, OmegaPure 600 EC, and Oraxinol. OmegaPure 600 EC provides 600mg of EPA and DHA per softgel. The EPA and DHA can support heart health, joint health, and nervous system function. Oraxinol is a blend of botanicals that have the equivalent amount of antioxidants in one serving to five to nine servings of fruits and vegetables. Wow!

Each packet contains two ActivNutrients without Iron capsules, one Oraxinol capsule, and one OmegaPure 600 EC softgel. One packet is the suggested daily use. 

Concluding Thoughts

Keeping up with nutrition when life is throwing you stress left and right can be difficult. Whether you are an athlete or looking to optimize health, Xymogen has a solid foundational formula to meet the gaps in your nutrition. Curious about how any of these formulas can help you in 2023? Schedule a consult with me, Carly Neubert BA, NC.