Your body naturally stores creatine from your diet in your muscles, where it can be used for energy. As the Mayo Clinic explains, people may take additional creatine supplements for their proven benefits of improving athletic performance and increasing muscle mass.
However, there is no clinical evidence to indicate that Kre-Alkalyn's effects differ from those of the most heavily studied form of creatine, creatine monohydrate.
According to very limited clinical evidence, Kre-Alkalyn's benefits are the same as taking regular creatine monohydrate. These benefits include increased performance during high-intensity exercise, greater muscle growth and perhaps even some neuroprotective effects.
The Benefits of Creatine Supplementation
A position stand published in a 2017 issue of the Journal of the International Society of Sports Nutrition (JISSN) summarizes the potential benefits of appropriate supplementation with creatine. They include improvements in high-intensity exercise performance and possible improvements to post-exercise recovery, injury prevention, and rehabilitation from injuries. Creatine even demonstrates possible neuroprotective effects.
In particular, an analysis published in the August 2016 issue of International Immunopharmacology reported on preliminary findings regarding creatine's effects "beyond the muscles." There, the researchers note that while the majority of creatine is stored in skeletal muscles, there's also a significant pool of creatine in the brain that may help protect against neurological disorders and trauma to the brain.
According to the same analysis creatine may also help modulate inflammation, although the mechanism for this effect remains unclear. Ultimately, more research is needed to fully define and validate the potential benefits of taking creatine supplements, whether as Kre-Alkalyn or in other forms.
Read more: What Is the Minimum Age for Taking Creatine?
Does Kre-Alkalyn Buffering Matter?
According to manufacturers who sell the trademarked Kre-Alkalyn product in their supplements, its patented pH-buffered formula may improve the potency of the supplement. However, that was not proven in a study published in the September 2012 issue of the Journal of the International Society of Sports Nutrition.
The researchers evaluated 36 participants in a double-blind study, assigning them either normal creatine monohydrate or Kre-Alkalyn. Ultimately, they found that there was no difference in results for either group; both groups did achieve higher levels of serum creatine through the course of the study.
Although Kre-Alkalyn has not been proven to show greater benefits than the most common form of creatine — creatine monohydrate — the "no difference" findings mean Kre-Alkalyn seems to be equally effective as creatine monohydrate. In the absence of any other compelling reason to choose one supplement type over another, price and availability are the logical deciding factors to use.
Read more: How to Use Creatine on a Cutting Cycle
Appropriate Creatine Dosage
The previously mentioned JISSN position stand notes that supplementing with up to 30 grams of creatine per day, over five years, has shown to be safe and well-tolerated in healthy individuals. However, they theorize that habitual low-level consumption over a longer term — for example, 3 grams per day — may provide additional benefits.
To most effectively increase muscle creatine stores beyond those of a typical diet, the JISSN position stand recommends an initial loading phase of 5 grams, taken four times daily, for five to seven days.
Once your muscle creatine stores are saturated, they recommend a maintenance dosage of 3 to 5 grams per day, although larger athletes may require higher dosages. They also reaffirm that buffered forms of creatine — such as Kre-Alkalyn — have not been shown to promote greater creatine retention than typical creatine monohydrate.
- Mayo Clinic: "Creatine"
- Journal of the International Society of Sports Nutrition: "A Buffered Form of Creatine Does Not Promote Greater Changes in Muscle Creatine Content, Body Composition, or Training Adaptations Than Creatine Monohydrate"
- Journal of the International Society of Sports Nutrition: "International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine"
- EFX Sports: "Kre Alkalyn EFX"
- NOW: "Kre-Alkalyn Creatine Capsules"
- International Immunipharmacology: "Beyond Muscles: The Untapped Potential of Creatine"