VALIA is built on creatine monohydrate, the most studied form of creatine. Here is the research behind what we say, with links so you can read it yourself. Results come from studies of creatine monohydrate, usually combined with resistance training. Individual results vary.*
| Benefit | The study | What it found |
|---|---|---|
| Strength | 12-month randomised, double-blind trial in 47 postmenopausal women doing resistance training (Chilibeck et al., 2015) | Bench press strength rose 64% with creatine vs 34% with training alone. |
| Bone | Same 12-month trial (Chilibeck et al., 2015) | Hip (femoral neck) bone density fell 1.2% with creatine vs 3.9% without. |
| Muscle | Meta-analysis of 12 randomised trials, 357 older adults (Devries & Phillips, 2014) | Greater gains in lean mass, chest press and leg press strength, and a better chair-stand test than training alone. |
| Brain | Meta-analysis of 16 randomised trials, 492 adults (Xu et al., 2024) | Improvements in memory, attention and information processing speed. |
| Women's health | Review of creatine across a woman's life (Smith-Ryan et al., 2021) | Women have lower natural creatine stores than men; the authors describe benefits for muscle, bone, mood and cognition at different life stages. |
| Safety | International Society of Sports Nutrition position stand (Kreider et al., 2017) | No compelling evidence of harm from short- or long-term use in healthy people. 3 to 5 g a day fills muscle stores in about 3 to 4 weeks. |
References
- Chilibeck PD, et al. Effects of creatine and resistance training on bone health in postmenopausal women. Med Sci Sports Exerc. 2015;47(8):1587-95. PubMed 25386713
- Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults: a meta-analysis. Med Sci Sports Exerc. 2014;46(6):1194-203. PubMed 24576864
- Xu C, et al. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024;11:1424972. PubMed 39070254
- Smith-Ryan AE, et al. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021;13(3):877. PubMed 33800439
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. PubMed 28615996
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.