English version in progress: interface and data are in English; some explanatory text is still in Chinese.
Creatine
肌肉把肌酸存成磷酸肌酸；用力时它把磷酸"还给" ADP，迅速补回 ATP。
Full ranking Dose tool Products (1,161)
Key facts
Daily Value (US FDA)—
Tolerable Upper Intake Level (UL)— Authoritative daily maximum: 5,000 mg
Median（Per day）3,000 mgP5 500 – P95 5,050
Products1,161
Sources: https://doi.org/10.1186/s12970-017-0173-z · ISSN 2017: maintenance 3-5 g/day, up to 30 g/day studied safe
How it works：肌酸为什么能帮助短时间爆发力？
- 口服肌酸经血液运到肌肉；体内约 95% 的肌酸在骨骼肌中。
- 在肌肉中，肌酸被磷酸化为磷酸肌酸储存起来。
- 高强度、短时间运动时，肌酸激酶把磷酸肌酸的磷酸转给 ADP，快速再生 ATP。
Schematic only; positions and scale are not anatomical.
Limits and cautions：ISSN 认为长期每天 3–5 g 维持剂量在健康人中是安全的；肾病患者应先咨询医生。
Sources：ISSN position stand: creatine (Kreider et al., 2017)；NIH ODS: Dietary Supplements for Exercise and Athletic Performance
Daily dose across products（mg/day）
Authoritative daily maximum 5,000
150 mglog scale · n=1,16120,000 mg
Label data from official national databases and brand websites, as declared; not lab-verified.
Top ranked
| Rank | Brand | Product | Per day | Score |
|---|---|---|---|---|
| 1 | MET-Rx | Creatine | 5,000 mg | 90.0 |
| 1 | MET-Rx | Creatine 4200 | 4,200 mg | 90.0 |
| 1 | CytoSport | Creatine Creapure Unflavored | 5,000 mg | 90.0 |
| 1 | Twinlab | Creatine Fuel Powder Unflavored | 5,000 mg | 90.0 |
| 1 | Dymatize Nutrition | Creatine Micronized | 5,000 mg | 90.0 |
For information only; not medical advice. Talk to a doctor or pharmacist before starting or stopping any supplement.