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Creatine can cause a slight increase in water weight (usually 1 to 3 pounds) as it draws fluid into the muscle cells
No gel delay, no GI gamble
For example, in one randomized, double-blind, placebo-controlled trial,54 1.5 mg/day of MK-4 for six to 12 months in postmenopausal women improved carboxylation of VKDPs (associated with bone health) and helped maintain bone mineral density
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