Creatine Monohydrate
Role
Energy metabolism + histamine metabolism support
Amount
- Per serving: 1 tsp (~5g)
- Per batch (×48): 1 cup
Nutrition
- ~5 g creatine per serving
- No established DV (not a vitamin/mineral)
Safety
- ✅ MCAS safe — actively beneficial
- ✅ Low salicylate (amino acid compound, not plant-derived)
- ⚠️ Xander: discuss with pediatrician before including (well-studied in adults, less so in children)
Micronized vs Regular
Recommend micronized. Same molecule, same dose, same effects — micronized is just ground to a finer particle size. Practical differences:
- Dissolves/suspends in water better — less gritty, less settling at the bottom of the tumbler
- Mixes more uniformly with the other fine powders in the batch
- Price difference is negligible — usually $1-2 more per kg
- No difference in absorption, efficacy, or safety
MCAS Benefits
Creatine is not just “safe” for MCAS — it actively helps:
- Supports DAO and HNMT enzymes — the two primary enzymes that break down histamine
- Conserves methylation capacity — methylation is often impaired in histamine intolerance, and ~70% of methylation goes to making phosphatidylcholine and creatine. Supplementing creatine frees up methylation to focus on histamine clearance
- Anti-inflammatory — demonstrated anti-inflammatory activity in endothelial cells
- Reduces histamine accumulation — by supporting the enzymes that clear it
General Benefits
One of the most researched supplements in existence:
- Cellular energy production (ATP regeneration)
- Cognitive function and brain energy
- Muscle strength and recovery
- Bone density support
- Blood sugar control support
- Cholesterol/triglyceride support
Dosing
- 3-5g/day is the standard maintenance dose
- 1 tsp ≈ 5g — standard dose
- Loading phase (20g/day for 5-7 days) is optional and not necessary
- Safe for long-term daily use at 3-5g
Dissolving
- Micronized creatine dissolves well in water with minimal grittiness
- Regular creatine monohydrate can be sandy and settle to the bottom
- Stirring/shaking the tumbler is sufficient either way
- No significant taste
Source
Various brands, 1 kg (micronized) — ~$15-18, ~200 servings, reorder every ~6 weeks Search “micronized creatine monohydrate powder 1kg” on Amazon