Oct '24 • General discussion
Creatine
https://youtu.be/NUrndZdg9yo I just posted this video on YouTube. But like to put the research reference articles here for the members.
https://www.cell.com/heliyon/fulltext/S2405-8440(22)03401-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2405844022034016%3Fshowall%3Dtrue03401-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2405844022034016%3Fshowall%3Dtrue)
Plasma half-life is short, approximately 3 hours. But some of the creatine is absorbed by the muscle. Excretion takes about 24 hours for 46% of creatine excreted. So if you take it daily for a month it may take approximately a month to return to baseline. Remember your body is still making creatinine.
Creatine, commonly known for its benefits in sports and bodybuilding, also offers several benefits for brain health and general well-being. Here are some of the key benefits of creatine supplementation:
1. Enhanced Muscle Strength and Performance
- Creatine helps increase the availability of ATP (adenosine triphosphate), the primary energy carrier in cells. This supports short bursts of intense activity, making it particularly useful for high-intensity, strength-based exercises.
- It can improve muscle mass and strength, which is beneficial for athletes and individuals looking to improve physical performance. Creatine can help increase muscle size and mass. It does so by drawing water into muscle cells, which leads to cell volumization, and by promoting muscle protein synthesis. This benefit is often seen in both strength training beginners and advanced athlete
- Enhanced Recovery
2. Cognitive Benefits and Brain Health
- The brain uses a significant amount of energy, and creatine helps replenish ATP levels, which can support mental energy and improve cognitive function.
- Research suggests that creatine supplementation may improve memory, reasoning, and overall mental processing, particularly during tasks that require high mental effort or in individuals with low baseline creatine levels, like vegetarians.
- It may offer neuroprotective benefits, helping to protect the brain against injury and neurodegenerative conditions.
- Studies have shown that creatine supplementation may improve short-term memory, working memory, and intelligence (IQ) scores, especially in individuals under conditions of mental stress or sleep deprivation.
- Creatine’s effect on cognitive function may be more pronounced in individuals with lower initial creatine levels, such as vegetarians and older adults, as these groups may naturally have lower stores of creatine in the brain.
3. Increased Endurance and Reduced Fatigue
- By boosting ATP availability, creatine can help delay fatigue during prolonged physical or mental tasks. This is particularly beneficial for endurance athletes or individuals with high physical and mental demands.
- Creatine has been shown to improve recovery times post-exercise, making it a useful supplement for those engaging in frequent or intense workouts.
4. Potential Benefits for Aging and Neurodegenerative Diseases
- Studies indicate that creatine might help mitigate muscle loss associated with aging (sarcopenia) and may improve overall physical function in older adults.
- Early research shows that creatine may have protective effects on the brain, potentially slowing progression in neurodegenerative diseases like Huntington's disease, Parkinson's disease, and amyotrophic lateral sclerosis, or ALS. This is attributed to its role in cellular energy production and antioxidant properties.
5. Mood and Mental Health Support
- Creatine may have a positive impact on mental health, particularly for those with depression. Studies have suggested that creatine supplementation, alongside other treatments, can improve symptoms of depression, possibly due to its role in enhancing brain energy metabolism.
- It has also been shown to help combat the mental fatigue associated with sleep deprivation, improving overall mood and cognitive function.
- Supports Bone Health
- Increased Anaerobic Capacity
- Blood Sugar Regulation
Improved Brain Resilience under Stress
- Creatine can improve the brain’s resilience to stressors such as sleep deprivation, mental fatigue, and oxygen deprivation. By enhancing energy reserves, creatine helps the brain function more efficiently and recover from stress, which is important for cognitive endurance.
- This effect can be especially beneficial for students, professionals, and anyone experiencing chronic stress or periods of intense mental activity.
6. Support for Brain Development in Children and Adolescents
- Emerging research suggests that creatine supplementation may play a role in supporting brain development in children and adolescents, particularly for those with conditions like traumatic brain injury or certain developmental disorders.
- By enhancing brain energy metabolism, creatine may aid in cognitive development, although more research is needed to fully understand its effects in young populations.
7. Reduction of Inflammation
- Mechanism: Creatine has been shown to exhibit anti-inflammatory properties by inhibiting pro-inflammatory cytokines and reducing oxidative stress. It helps neutralize reactive oxygen species (ROS), which are associated with cellular damage and inflammation.
- Benefits for Pain: By reducing inflammation, creatine can help alleviate pain in conditions with an inflammatory component. Less inflammation can lead to reduced pain sensitivity, improved joint mobility, and enhanced recovery.
- Conditions Benefited: Arthritis, inflammatory myopathies, and other inflammatory or autoimmune conditions.
8. Potential Benefits in Reducing Neuropathic Pain
- Mechanism: Preliminary studies suggest that creatine may have potential in modulating neurotransmission, which could reduce neuropathic pain. Creatine may support the function of GABAergic and dopaminergic pathways, potentially reducing neuropathic pain sensations.
- Benefits for Pain: Neuropathic pain can be particularly challenging to manage. By supporting nervous system function, creatine may help alleviate neuropathic pain and improve nerve health.
- Conditions Benefited: Diabetic neuropathy, nerve injury, and fibromyalgia with neuropathic pain symptoms.
Creatine is generally considered safe when taken in recommended doses, but it’s always best to consult a healthcare provider before starting supplementation, especially for those with pre-existing health conditions or who take medications.
The optimal creatine dosage can vary depending on individual goals and needs. Here’s a breakdown of standard dosing recommendations:
1. Loading Phase (Optional)
- Dosage: 20 grams per day, divided into 4 servings of 5 grams each.
- Duration: 5 to 7 days.
- Purpose: This phase helps saturate muscle stores more quickly, allowing for faster results. However, it’s optional; some people skip the loading phase and go straight to a maintenance dose.
2. Maintenance Phase
- Dosage: 3 to 5 grams per day.
- Duration: Ongoing (once muscles are saturated, this dose helps maintain elevated levels).
- Purpose: After the loading phase, this smaller dose maintains creatine levels. If you skip the loading phase, you can start with 3 to 5 grams daily, but it may take a few weeks to reach full saturation.
3. Brain Health and Cognitive Benefits
- Dosage: 3 to 5 grams per day.
- This is a standard daily dose, even without the loading phase, that may provide cognitive benefits, particularly for vegetarians or older adults who may have lower baseline creatine levels.
4. Dosing Tips
- Timing: Creatine can be taken at any time of day. Some people prefer taking it with meals, especially those that include carbohydrates, as insulin can help increase creatine uptake.
- Hydration: Creatine can cause water retention in muscles, so it’s important to stay well-hydrated, particularly if you’re active.
Creatine Monohydrate: The Best Form
- Creatine monohydrate is the most researched and widely recommended form of creatine. It is effective, safe, and generally well-tolerated. Other forms, such as creatine hydrochloride or creatine ethyl ester, are available but do not appear to offer any significant advantages over monohydrate.
Safety and Side Effects
- Hydration: Creatine draws water into muscle cells, so it’s important to stay well-hydrated to avoid muscle cramps or dehydration.
- Kidney Health: Creatine is safe for most people, but those with pre-existing kidney conditions should consult a healthcare provider before use.
- Bloating: Some individuals may experience mild bloating or gastrointestinal discomfort, particularly during the loading phase. These side effects are typically temporary and can often be minimized by spreading out the dosage throughout the day.
Conclusion
Creatine is one of the most effective and well-researched supplements for improving exercise performance, increasing muscle mass, and supporting cognitive function. For most people, a maintenance dose of 3–5 grams per day is sufficient. If faster results are desired, a loading phase can be performed for the first week. Given its safety profile, creatine can be a valuable addition to the supplement regimen for athletes, older adults, and anyone interested in maintaining physical and mental health.
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Creatine
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