Should You Supplement With Creatine? - Rhonda Patrick
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- čas přidán 12. 05. 2024
- For an in-depth overview of the research on creatine, visit our FoundMyFitness topic page: www.foundmyfitness.com/topics...
In this video, Rhonda covers:
• How creatine plays an important role in the way our muscles produce energy
• Why supplemental creatine can boost muscle power & performance
• If you should "load" creatine when starting to supplement
• Benefits of combining creatine with resistance training
• If creatine has any negative side effects
• If there's validity to the wildly popular idea that creatine causes hair loss
• Whether or not creatine increases testosterone
This is a segment from one of our live Members-only Q&As, hosted every month. Wanna join in on the next one and ask Rhonda anything? Sign up here: www.foundmyfitness.com/ask-me... - Věda a technologie
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it doesnt work for me, ive typed in my email, confiemd like 7 times, no pdf uuuuu
RHONDA I JUST WANTED TO COMMEND YOU FOR YOUR WORK, AS WELL AS YOUR TEAM, AND SAY THANK YOU FOR ALL THE INFORMATIVE CONTENT THAT YOU DO POST ON DIFFERENT SUPPLEMENTATION/MINERALS/NUTRITION. ONE THING'S FOR SURE GIRLY, YOU ARE VERY AMBITIOUS AND YOU ALWAYS TRY TO FIND AND DO RESEARCH ON SUPPLEMENTATION NOT ONLY FOR THE PROS AND CONS BUT ALSO THE SUPPLEMENTATION/NUTRITION, AND BREAKING DOWN THE FACTS. AND I DIDN'T WANT TO BE ALL OVER THE PLACE BUT I'M USING THE MIC SO IT MAY SEEM A LITTLE CONFUSING MY COMMENT, AND I APOLOGIZE IF IT'S SPELLED ANY OF MY WORDS INCORRECTLY AND I DIDN'T WANT TO MAKE IT TOO LONG BUT YOU CAN ALSO GO INTO WHAT NATURE HAS JUST CREATED THAT OTHER COUNTRIES HAVE BEEN USING TO HEAL AND ALSO TO USE AS MEDICATION OR ENERGY... KEEP EDUCATING AND POSTING THE GREAT CONTENT... YOU GUYS BE SAFE PEACE AND BLESSINGS TO ALL. ✌🏼🙏🏼.
@@ImDrizzt Try retyping your comments after you get help with your English...good luck
@@ImDrizztit also gives you the shites,I would stick to beta aliane and citraline malate.
Its not worling. I sigbed up, bit no blueprint, not on the page nor in my inbox
Great information, I have taken creatine for about 7 years, then I began getting terrible g.i pain. I had been mixing it with cold water and noticed that it did not dissolve, but thought nothing about it. Then I read that creatine works best in warm water. I heated a coffee cup filled with water in the microwave and then added creatine and stirred, it dissolved. No more g.i. pain and I can tell increased strength when using creatine. I am over 64 years of age. Thank you!
You could also try creatine HCL! Same benefits with less GI side effects
Micronized Creatine has it all
"GI" ?
gastro intestinal pain @@markmcdonnell
Agree, all the data is on micronized creatine @@PAYTHEM710
I started using Creatine in my late 30s on up until about 50. I've been back on it regularly now for about 3 years. I'll be 62 in October and it still works just like back in the day. I've a lot of Mechanical Injuries and the stuff sure makes a difference. 👍
Thanks for the info. I used it in my 20s when I was heavily into training. I really noticed huge boosts in endurance. Now 40's and about to start training again for general health and increased energy and motivation and thinking of using it again. Mainly because recovery is soooo slow these days. I literally cannot train for a whole week between sessions due to soreness and my lack of condition. After a handful of sessions though my recovery time reduces a lot. Hoping creating will enable 2 sessions per week off the batt so I can quickly progress to 4 per week.
JUST EAT A STEAK ... SAME DIFFERENCE MY MAN
You have hair?
@@paulvon2378 you need like 2kg raw beef to get 5g creatine
@@paulvon2378 How much steak do you think you need for just 5 gm of creatine?
I am 29 years old. Been taking creatine since I was 18.
That’s 11 years of use.
By blood worked showed my creatine levels normal and kidneys healthy ….
I use to work out a lot and took creatine when I was playing baseball. I have an active job now and don’t work out much at all anymore but I was struggling to keep up with my kids after work and was always sore. I started taking creatine again on a whim and it’s made a massive improvement. I wish I had never stopped taking it!
not to be pedantic but it isnt creatinine.
@@warhokn4178 thanks for the catch. I think my iPhone was “helping” me auto correct that while writing.
Yes, yes you should
I'm 48 and have a well used worn out body and the last 5 ish years Ive been struggling to complete my workouts until starting creatine, I smash my workouts and look to do more. It's amazing!
How much creatine did you take a day? When did you take it? In the morning, during the day, before sleeping?
@@EnriqueReyesJrREALTOR 5g in a post workout shake with protein, fats and carbs. you'll feel it working in a few days
If you like creatine, I recommend a instantized BCAA's supplement. BCAA's has enhanced my workouts beyond my wildest dreams. It's like soreness and fatigue isn't part of the hell I put my body through while working out.
Then again, don’t ignore the signals your body sends you. Pain and early fatigue are good guides in workout. They point to damage and weaknesses. So to what not to do (change the exercise for that muscle group) and what to work on. More energy is great, just don’t let it cloud the little hints you get from your „machine“.
@@rinnix8501 if you like BCAA you will like EAA even more. BCAA is the old stuff. For me EAA works way better. Also try adding some TMG to the creatine. Read up on it. I like it, it is cheap and the science is there.
And also if you are not taking a hefty dose of L-citrulline before workout you are missing out on some great blodflow and pumps.
I appreciate her strait knowledge with no fat in her explanations!
Love your content Rhonda! Such a unique character, keep being yourself.
Great overview on creatine 👌
Take it every day! Definitely helps with strength.
I read the article in your paper on using creatine. I am age 76 and t2 diabetic who thru lifestyle dropped a1c to 5.5. My two issues are: Benefits and risks with PTSD veterans. And Benefits and risks to old men like me. Thanks Robert
THANK YOU for addressing the potential hairloss claim!!!! I suffer from autoimmune chronic hairloss and refused to try creatine for fear they it would make it worse. To know they no study has actually produced hairloss makes me give it a 2nd look! I’ve searched the internet trying to figure out if it’s true or not for 2 years. Your the first one to actually talk about it that I’ve come across who has scientific knowledge!
It seems dubious. I suspect people with hairloss+anxiety who then take creatine get squirrely and blame it for their perceived continued hair loss. Know a guy at the gym that swears creatine caused hairloss. Showed me old photos from before having his (very bad) plugs in Turkey. His hairline looked totally fine.
Has any study actually looked at hair loss? I've seen a lot of yt comments saying that their hair loss correlated closely with creatine intake. It all depends if your follicles are susceptible to what it's doing.
I’ve never even heard of these 2 issues being related..
Creatine monohydrate gives me rapid hairloss, hcl doesn't
I noticed hair loss when taking creatine and it slows down when stopping
If doctor Patrick says it's all good then I'm on it 👍 I've taken it before but for some reason I stopped and have begun again and had forgotten how performance enhancing it is❤️🙏🏼👍
Short answer, yes. I wrote the first articles in the mags (pre internet!) mid 90s about the potential benefits of creatine for health, cellular function etc. The list, supported by stacks of data, of the possible benefits of creatine is long, and unrelated to strength/performance.
Nothing is free, there must be a cost, what are the downsides of supplementing with creatine ?
@@scratchy996 There's no such thing as a free lunch... except for Creatine with healthy kidneys.
Holy Shit, it's a Will Brink sighting! You were way ahead of your time. misc.fitness.weights forever ...
@@scratchy996same as anything, don't take too much, is there a downside to supplementing with water? No just use it properly
I bought those magazines! Great work!
I just started a creatine regimen about 6 weeks ago. 5-8 g a day I look bigger feel stronger and recover faster. I’m a new to weight training but it seems to work great .Would recommend to anyone
Creatine is great for people experiencing energy issues of all kinds imo
They just did a study showing it to be quite effective in people with energy issues. It showed how, with everybody, it enhances cognitive abilities.
@@anotherjewishsharpnicholas9425 It would be much appreciated if you would name and link that study.
I wonder why it didn’t help in the least bit for me as a female not sure if it’s the dose I hardly take 3000mg…which already showed as an overload in my blood test
@@samiarose1241 pretty sure that's not how that blood test works. Creatine will raise creatinine in blood, but not with the same negative outcomes - this is my understanding, not that it is correct
If you take more than 5grms a day you will spill over so watch the dosage..great supplement though, I keep some on deck..
Dr. Rhonda, great video as always. Can people with Hypertension (on meds) take it too?
Great info thank you!
I had chronic headaches for 40 years and nothing worked until I took creatine. Now I rarely have them.
The rugby study didn’t select directly subjects with androgenetic MPB. The study was far too short finishing at three weeks when DHT levels were actually dropping and no hair count measures were in place pre and post. Your findings from following studies is very enlightening and encouraging. As a Norwood 7 who has had my total bald area transplanted I think I am willing to go back on creatine. I’m 57 and feel I will significantly benefit health wise with my workouts and I diet accordingly. Many thanks for sharing.
61 natty bodybuilder just had hair transplant last year( mild defuse crown thinning which was strengthened with transplant) wary of using creatine or TRT
@@Xtramedium1961 are you taking finasteride and minoxidil?
@@Xtramedium1961 I also deal with MPB. TRT did not affect it, though maybe it would if I wasn't on finasteride. But creatine certainly did. kryptonite for my hairline
@@spookypoker3747 How long did you take it and what dose? I don't think 3-5 grams is enough to see a drastic difference in such a short amount of time.
So good. Been using Creatine daily and it’s improved my overall energy on the bike as a cyclists and in the gym during lifting.
Thank you for all that you do
Like telling you to take those Covid shots?
@@thatstheguy07took them all and had 0 issues. There's no glory in prevention but folk like you will never realize that.
@@LuLU1337 the shots didn’t prevent anything. But folks like you still don’t know that.
Safest supplement on the market period. Nothing has been studied more.
What about L-carnitine? I think there are two types? Which does which? Powder form? Liquid form? Before/after workout? I’ve heard good things but I’ve never seen a full analysis. Just a thought
Can u please tell me if dhea is safe to take
I used creatine for about a year and I believe it caused terrible headaches. I think that the reason may be that creatine retains water not just in muscles, but also in the brain, which increases internal pressure, which causes headache. Additionally after I did a blood test, I found that my blood creatinine level was high. Half a year after I stopped using creatine, the creatinine level was back to normal and the headache was less often. I do not use it anymore.
You always have the good stuff
I'm a 57 year old male, run 4 days a week and lift 2 days a week. My work outs are 35 to 45 min. I've been doing this consistently for over a year. I've never taken creatine before. I heard of its benefits and decided to start taking it. I take one scoop daily. I've done this for over a month. I took it because I had plateaued and every time I tried to increase weight I'd wind up with aggravating old injury's. I've been able to be less sore after work outs. I've been able to increase every area of my weight training by minimum of 15% without injury. I've been treating the injury areas with a medicine ball. So far I've been very pleased with the result. My message therapist says I've noticeably increased in bulk by 5 to 10%. I'm thinking about adding protein powder to my regiment to see if I get further gains.
Do it. Taking your creatine with protein and sugar (banana) will help deliver and saturate your muscles. In short, you will get the most out of your creatine.
@@CasuallyAuthentic this!
Really interesting info. Is there any research to explore the effect of creatine on blood pressure?? I have seen some Google citations suggesting creatine supplementaion can increase blood pressure. Anecdotally speaking only and with all things being equal(exercise, sleep, diet, daiky sodium intake, etc.,) I personally experienced a significant increase in blood pressure that tracked with the weekly creatine water gain I experienced and overall 4 lb creatine water gain after one month. I don’t and never have had blood pressure issuess, my blood pressure has always been in optimal range, I am not on any meds for anything let alone, high blood pressure and I am super fit, not obese. Luckily as my precreatine blood pressure was optimal, the creatine increase only pushed me to borderline optimal of 119/79 or slightly above 121/81 This was a consistent average reading I tracked over the month. Pre creatine supplementation my consistent average blood pressure was 103/70
0:46 o snap! I started 5g of creatine per day a couple of months ago but didn't notice a huge difference - upped my magnesium intake a couple of weeks ago and almost overnight experienced a big jump in workout performance, this maybe explains it
Mind me asking which type of magnesium did you supplement more of?
@@mellymcintyre559 I started having 25g of cacao powder per day which contains around 175mg magnesium, then later started taking a 375mg magnesium oxide supplement as well. I've read that the oxide form is somewhat poorly absorbed tho so I'll maybe switch to glycinate
It doesn't cause hair loss. It causes telegen effluvium (shock loss) to those who are already prone to hair loss. This is probably because it temporarily causes DHT levels to surge, and those who have sensitive hair follicles (such as myself) may experience a temporarily shed. This has happened to me several times so I got off. But this final time around I decided to stick it out and after a few months, my hair came back even while still taking creatine. If I stop taking it, I could experience a shed again. Hope this helps people 🙏 🙂
Lol hair loss from DHT is called androgenic alopecia which is in fact hair loss
Hey if you do go bald you could always become an astronaut/doctor/professor/plumber and go by "Johnny".
@@VegetaPrinceOfSaiyans lol
It happened to me too I stopped taking it!!!!
@SeriouSXXFireworks if you stick with it after about 5-6 months the hair will come back.
If I’m not mistaken there are misconceptions regarding water weight and creatine supplementation. Water is only increased inside the muscles. It does not cause edema, bloating or puffiness with more water in-between cells.
Regarding kidney function, which can cause edema, physionic on youtube went through the research and stated even though creatinin does increase, kidney function isn’t affected whatsoever.
Unfortunately for a few people like me, it does cause nasty bloating.
@@KHUZAFARAUF
Do you do any cardio exercises?
I took 5 grams of creatine daily for a few months and my annual blood test showed elevated creatinine levels interpreted as low eGFR, causing my doctor to diagnose me with kidney damage. I tried to explain to her that the presence of creatinine is not necessarily an indication of kidney damage but only a consequence of creatine supplementation, but she advised me to stop using creatine and get another blood test
Sounds like someone should advise you to get another doctor
Got the same suggestion from my doctor so I know to lay off before blood work.
Bad Dr. There are many bad Dr's, bad plumbers, bad carpenters. Higher creatinine isn't clinically significant (if it's just from creatine, otherwise there could be a different problem) since the treatment is to drink more water. All of these tests have a range of high and low levels. Most people need to drink more water anyway. Safe blood pressure has had a major change in the top and bottom levels recently. Take my advice with a grain of salt, but I did major in Biochemistry. Only worked a little bit because the pay was so low.
While taking creatine you have to drink plenty of water. I'd recommend drinking more and see if that helps
That happened to me as well. I haven’t gotten a good explanation from anyone about it.
Yes, you should.
Creatine daily. LOVE DR RHONDA
We can't really determine whether it has an impact on DHT levels based solely off the studies that record Testosterone. It could be the case that creatine increases 5 alpha reductase activity which would increase DHT. A study needs to be done to determine this.
Are you telling me to avoid creatine if predisposed to hair loss? Only reason why i avoid it
@@CB-ns6sy yes
@@CB-ns6sy It's hard to say, I don't think we know enough yet.
I really liked what creatine did for me in the gym, but I had quite a bit of trouble with muscle cramping, including one trip in the middle of the night with a severe forearm cramp. I reflected on my goals, I'm about to be 73 years old, already quite strong. One reason I work out, is to continue enjoying riding my horses. I decided that it did not help my horses, at all, for me to gain more mass or strength. If I had different goals, maybe, I keep using it. It does make a discernible difference in the gym.
I get cramping too. Can't use monohydrate
Drink plenty of water
@@Mr40ozkilla81 Trust me, I did. I knew about the need to do that.
Try magnesium chloride (trace minerals) in liquid form for cramps as it is an electrolyte.
Drinking electrolytes during my workout got rid of the cramps. You cannot only drink water.
Is creating safe for adults who have lupus?
Additionally individuals who have a heart defect (bicuspid aortic valve) have not found much information on this topic and would love an opinion
Is it safe to take every day if you have high blood pressure/hypertension?
As I’ve gone more animal based and gotten many benefits and I hear of a substance that does this or that I then look up food sources of that substance. More often then not meat or eggs end up being a great source of it. In this case creatine, yep,
Beef, pork, tuna, salmon, and cod all contain between 1.4 to 2.3 grams of creatine per pound. Herring contains the most creatine at 3 to 4.5 grams per pound
Yeah but who's going to eat two pounds of meat a day to get that 5 grams of creatine you get by taking a scoop of creatine powder? When people supplement with creatine powder they're taking 5 grams a day after the initial loading period. I don't know about you but I'm pretty full after eating a quarter pounder hamburger and definitely don't want to be gorging myself on meats all day
I am not eating the non nutritional fillers with my animal sources so I can easily eat 2 lbs of meat and I do. The animal sources are nutritionally dense foods as well so supplementation with anything may not be necessary in my case. It’s also unknown if natural sourced creatine from animal is more effective or similar.
If I’m eating McDonalds versus real food then I would need supplements
@@jimstone6570 Thanks for your answer. Sounds like you got a plan for yourself. There's no way I'm eating that much meat though. I get nauseous with very little meat.
Definitely noticed the weight gain while supplementing with it.
Mustle weight?...
@@eliasfserwater weight
Same thing. Muscles are partly made of water.
Hey Rhonda! Is there any reason you can think of that taking creatine, or anything else would ramp up anxiety? I’m talking anything, I was taking glutamine two weeks ago and it messed me up for a week. It was awful. Maybe it’s not that actual supplement or vitamin that is doing it but something underlying that is reacting to these things, either way it is super frustrating…. Thoughts?
Same here ✌ I think it has to do something with my compromised GI tract, I don't tolerate gluten or lactose. My second guess would be that creatine mess up my methylation process somehow. I did DNK methylation test and I have COMT ++ mutation, and MTHFR also. Just stay away from it if your body reacts bad on it
I did the loading phase, took it every day for a whole month and even though i saw a difference in my phisique my left arm and leg would randomly do a weird jiggle so i started to look up info about circulation problems and some of the symptoms i felt them. And i just felt overall like, idk, bad. So i took a 4 day break and I feel better-ish. Gonna try to do half a scoop from now on to see how it goes.
could be low magnesium
Any data on creatine and prostate enlargement?
And hair loss. Both related to conversion of testosterone to DHT.
@@CrumbleLives Its very rare but some people are not good candidates. There's not enough data to deduce who will or won't be a responder to creatine unfortunately. The original study that the myth of creatine making you go bald only had 20 participants... Pretty close to pointless compared to a legit study, but rumors spread fast if there's only one on a topic.
My e-GFR was that of a 75 year old when I was on creatine, and went back to normal when the kidney doc told me to go off of it to see how my kidneys reacted. I went off and it went to actually being slightly better than average for my age.
Which really sucks because I enjoyed all the benefits it gave me
Hi….Is it bad for kidneys ?
what is the underlying cause, i dont think creatine alone would do that atleast have a co-factor
I had the same issue. I went on and off of it several times within a year and found my GFR down ro high 60s. Now off for a few months, I'm back to 80s in my GFR
@@yourhacked5603 for most ppl no, it’s totally fine. But I guess I was just thst statistically rare person who it effects
@@itsmechrispy6083 I’m not sure. The specialist just said it was the cause and said I should stop taking it. I’m not smart enough to argue with him lol
Rhonda,
Question what can you do if if you have gout? Is there minimal amount of creatine? That will not trigger a flare up?
How long does creatine stay in your system? If I take 7-10 days off due to a vacation, for example, do I need to do another loading phase? Thanks.
Creatine creates a weird bloating for me where I can squeeze my forearm or lower calf and it will live indentations of my fingers in my tissue.
Super weird and definitely does not seem good.
Anyone else have this issue?
That’s called edema. Should go see your doctor and make sure your liver and heart are ok
Interesting. I get a yearly physical and they say I’m fine.
That would happen back in highschool 20 years ago.
I think I tried creatine once more years later and it happened again so I stopped.
Do you know what’s actually happening with that symptom?
When on creatine I always target for at least a gallon of water.
Watch out you don't get hyponatraemia...low sodium! Too much water can do that...
Not good...
@@19111959 totaly agree, I also watch my sodium intake.
Thank you for this😊. I was wondering if it's know that when starting with creatine with 20gr/day, if there's any disruption in the menstrual cycle especially in the luteal phase/ after ovulation or otherwise before?
Dr Rhonda I hate the weight gain from creating monohydrate will creating hcl not have the same effect and the good benefits?
I am 59 years old , a runner and in pretty good shape! I took creatine for a few months and my kidney function tested low on my blood panels! I stopped the creatine and my levels returned to normal! No more creatine for me, thank you!
It’s because the kidney test, GFR, utilizes blood levels of creatinine (a breakdown product of creatine) to measure kidney function. Creatine supplementation artificially inflates this, making it appear that creatine negatively affects kidney function, which it does not. Stop using exclamation points.
@@yojodingy6334I agree with everything you said other than policing someone else's punctuation choices.
@yojodingy6334 what you gonna do about this!!! Gotcha!!!
@@taradunn4368 Nah, yo was right to point that out. Small points, but best not to murder the language... Lest we descend into txt spk, phonetics, grunts, squeaks and emojis, init.
I snort creatine before each morning workout 🏋️
Sweet, I've never supplemented other than taking the standard vitamins, minerals and protein. Will throw creatine into my cycle since I've lost some gains because life happened and I want to bounce back to the level I was at a year ago.
Thanks for the education. One question, can you mix creatine in a protein shake after workout?
Have been taking creatine for about 2 years. A few weeks back I was diagnosed with acute pancreatitis. Doctors couldn’t find a reason why it happened(I rarely drink alcohol, I don’t smoke and my cholesterol is very good) My doctor did find one study with mice that indicates that pancreatitis could be a result of creatine use. I am going for an endoscopy in a week and I plan to ask the gastro doctor if I can start back with my 5mg doses again. Any feedback or info regarding this premise would be appreciated.
Could you update us on this? Very interested to hear
@@educational4434 the endo procedure found nothing. I am apparently part of the 15% of people who get pancreatitis and they have no idea why. Glad nothing was found but still hoping for some sort of answers. That’s life I guess
@@AdventuresoftheLandNorth Thank you for the update 🙏
Does creatine cause enlarged prostate? Through increasing DHT?
Recent studies have shown that increasing DRT does not cause enlarged prostate.
What brand of creatine monohydrate is best?
cant hear you your Mic is Not gained up high enough not enough volume headroom?!
please fix this thanks!
I thought loading creatine hasn’t been a thing for years? The standard I’ve heard is 5g/day up to 10g/day if you’re a big dude. After a month of that it’s fully in your system.
you can do it both ways
still a thing. loading just makes you hit steady state saturation in like a week or 2 instead of a month. big picture it doesnt really matter but athletes wanting to maximize results loading has its use.
😅
Loading can cause saturation in 4 to 5 days. @@somerandomgamer1260
I began taking it recently and had to stop, because it was not only making me noticeably bloated in the face (assuming due to muscular water retention - I have a pretty thick jawline, and it just swelled up and I looked puffy), but I was also noticing some OCD tics that I occasionally get when I’m over stimulated were flaring up bad. I did some googling and apparently creatine can activate the NMDA receptors? To my limited understanding I believe this means it can be excitatory or stimulating for some people, and I think this was happening to me. It’s a shame because I noticed an immediate impact in the gym and I had more stamina and my muscles were fuller - my biceps in particular really blew up!
It made my hair start falling out.
Try a very low dose perhaps?
I’ve been taking it every day since around 2010
Rhonda, what r ur thoughts on Ka'Chava plz? Ty.
Creatine causes mania for some people,which I think needs to be talked about more. I have attempted using creatine (5 grams and day) over at least 5 periods in as many years and every time I get to saturation point the mania sets in and my life falls apart. I am so grateful I discovered this horrible side effect but it wasn't before it ruined a 4 year relationship I was in.
?!?! Please elaborate?
@@seramer8752 after a few weeks of a 5g loading phase the mania creeps in. for me my thoughts become very negative, irrational delusional and i become angry for no reason.
Once I stop the creatine it takes a couple of weeks to come back down to normal.
These side effects do not exist when I don't suuppliment creatine. I do not have bi polar or any other conditions and I have never been on any meds.
It took maby 6 months before I realized.
I realy want to take creatine and have tried again many times but the same thing happens.
I hope this message will help someone who may not have worked this out for themselves yet.
I would even go as far to say if you have been taking creatine for a long time, stop for 3 weeks, see if you start to feel at peace, at easy and less irritable.
Never heard of this side effect, is this in the scientific literature or just personal experience?
@@ngatiwarrior6975 this is my personal experience. It seems to be a not so common side effect however i wonder purhaps its more common just on differant spectrums . There is a mention of it here in a study www.ncbi.nlm.nih.gov/pmc/articles/PMC3340488/#:~:text=Taken%20together%2C%20there%20remains%20the,that%20adversely%20affects%20emotional%20regulation
Just like mainstream media is controlled, most 'scientific' studies aren't what they seem...
In short, no one will talk about it, and yet; creatine side effects are wrecking havock in people's lives. Unfortunately, even studies that talk about depressive side effects of creatine, they gloss over them as if they're nothing to worry about.
I loaded with creatine years ago and got kidney pain so I stopped doing that now I just take 5g before workouts and occasionally the following day if I’m sore because it helps me heal faster. I notice a discernible difference in strength with creatine dosing right before workouts. No need to load.
Hey how is ur kidney pain?
Creatine does help, bit the only way yu would know is if you track your training because the amount is so small. But it means a lot for people that track that one rep or those 5 pounds.
What about causing elevated serum Creatinine levels?
This is what my bloods showed when I supplemented
Most research says this can occur but doesn't indicate kidney toxicity. Also, higher muscle mass is correlated with higher creatine
I was bald _before_ I started taking Creatine so I don't care 🙂
Doc buen día desde México, y que pasa con los niños, deberíamos suplementarlos con cretina si están haciendo ejercicio de alto rendimiento?
No
The codes for the diagnoses are not representative of the number of people who were diagnosed with these ailments, but simply the total number of diagnoses, as one person could have multiple ailments.
The Department of Defense had not responded to a request for comment as of this article's publication deadline.
I have cycled creatine for 25+ years and have found a marked reduction in stamina during long distance running while taking it. Stopping creatine during race training has become a requirement. Has this been studied or is it just me?
Hiking and biking is easier for me too off creatine due to less weight and volume of muscles I guess but only speculating.
@@seramer8752 I would suspect that would be the case as well, adding muscle is going to add both weight and more body mass that sucks up nutrients from other muscles you are using while running
The effect of creatine should be felt mostly for strength, not steady state endurance.
It increases the available energy for a sprinter, not aerobic efforts.
I have been taking 10g per day for the last two months and just ran my first marathon, I felt great and ran a sub 4 easily
@@orangepeelbeef4324 why 10g instead of five? Excess creatine past the saturation point does not even get used it just converted into waste creatinine
I didn't understand what you said. So should i or or not?
You should definitely take it.
There’s no harm in trying it.
can I take it even if I'm taking high blood preasrue medication?
So a friend who lifts in his 50s has noticed that his liver function is low so he stopped using creatine and the promblem resolved itself. Would taking ATP be better than creatine?
Wish these videos were chaptered.
Awwwwwwwww poor baby
I realize that I know nothing so I rely upon trusted sources for information. Rhonda is one of those trusted sources
Do you yourself take creative Dr.? Thank you for sharing 🤙🏾
I have sleeping issues. But I use a micro-dose of 0.15g of creatine. It keeps me awake and alert all day. Magic. But too much, and I can't sleep. I do weight training 4 x a week.
Try melatonin for sleep.
As a former alcoholic and falmoff the wagon here and there, it’s the only unhealthy thing about me. I always made sure to take supplements and get 40-45g fiber daily along woth 4 tsp high polyphenol EVOO. I take 20g creatine daily for a while bow and been taking atleast 5-10 for over 10 years. It works Great for me, no hair loss and not water weight, but I’m tiny at 105lb, 5’2 16% bodyfat and do dexa every 6 months so I’m good with bone and all. Now
Just turning 47, I’m just tryna get more
Muscle so I eat a lot of healthy fats and 150 grams protein to build and bank my muscles more. I was a former competing gymnast and martial arts since 2 years old. While I don’t compete anymore, i still can do 90% of all my gymnast moves and balance beam and a splits. I don’t expect to do this forever, but My dr was worried I’d get osteoporosis being that I am small even though all muscle. My goes is to be 130Lb All muscle. Now that is the hard part. I’m eating a ton more to bulk up, not fat up and figure I have a good 5-6 years before it gets super hard when I menopause that one day. Just started HRT last september to stave off osteo, no symptoms, but the positive is that I recover muscle soreness much faster and sleep much better with progesterone. 😁
Would you mind telling me what hrt you are taking. I've just started
@@suesmith2360 oh of course I do mr mind. After a couple types I tried a couple years ago “pellets” which were ok but too high testosterone which I didnt need. I tried 1st climara pro combo estrdiol/ pro lowest level. That was too low even to prevent disease non stop bleeding after 3 months for 3 weeks. Not good as an anemic. Found my go too with Clinara once week patch .06
And 200mg progesterone. I get that free fro
The VA womens clinic. Plus I also subsceibe to Alloy and have an extra 100 progesterone and Evamist. 3 pumps is almost equal to .06 estradiol patch. Since VA max progesterone doctor only will give me 300 and a week before menses I up to 300, i went outside. I Live the evamist and spray 1-2 pumps o. Too of my patch to love me an .08 equivalent and it’s my sweet spot. You’ll have to experiment of course what works for you. Since upping my estrogen I notice my joints and muscle and aches recovery has doubled healing recovery. My knee arthritis has dampered and I can sprint. Dr Felicia Gersh also recommended that if we feel the need and low energy days befor period then a little estrogen boost is what we may need. I tried it during my worse exhausted weak days 2-3 days prior and evamist 3 sprays and I tell you that Is the Boost I need to not be a weak zombie. I worked as a nurse when I first tried the hormone dr protocol with pellets in her office so It was an intro to hormones. While she was on a good path I read, listened and realized Pellet form of them was not for me. I get labs done every 3-4 months so I’m very aware of body. My friends were like me and i say it’s like finding yr prince, you have to keep going for the right one 🤦🏻♀️🤣 some people need to switch the form up because of their body, so far I’m liking my protocol. I’m sure I’ll have to up and change as I get older 🤦🏻♀️ that works of Us Maturing woman 😵💫😂 Hope you find your sweet spot protocol 😁 Sorry I get chatty katty 😬 hope this helps even a little bit
Why do you take so much creatine? All that excess just gets converted to creatinine, your body doesn't benefit from extra once it hits saturation point. Also, that extra proteinis kinda pointless too, you really only need about .8 grams,protein per lb body weight, 1 gram max. The rest is just wasted calories and extra work for your kidneys
@@Scott-fy7fm actually maybe for you or some people. I do inside tracker labs every 3-4 months plus my labs are optimized. Trust me I know my body and a former nutritional nurse and fitness coacg. I do a lot of floor gynastics and when I spar
My body starts eating muscle if i do t eat more than enough. Especially when i do full body with a weighted vest pullups,I eat and burn calories like nothing. I’m a arhlete that still competes iron man competition s and spartan so basically, the average person requirements wouldnt work for
Me. U don’t have to worry about extra calories or ever getting overweight, but rather have to work hard to bulk and gain weight 🤷🏻♀️ Unless tr my actua fitness coach and dit doctor, pretty much I dont evem bother listening to people who don’t live
My lifestyle 🤦🏻♀️🤣 if you have more than my six
Pack
And lean muscle built, than it’s wastenof my time 😂🤣😂
10gr daily for last 23yrs here. Love it
Why not 5? Just to be sure?
@@bigkrazy15 aint no faggy here. 230beastly ass pounds
@@bigkrazy15 i was about say the same. i've been doing 5 for 20 years and feel great
Whenever someone on steroids starts giving life advice to people on internet, they should mention first that they are on steroids. That goes for you too.
100gr for the last 10 years here. Only have 1 kidney left
I can't tolerate oral magnesium. Started spraying diluted magnesium chloride topically and finding success so far.
Any info on the effect of Creatine on High Blood Pressure? I read a report that said it had no adverse effect on people who did not have HBP. How about people who are on HBP meds? Does it significantly raise Sys/ Di with people with pre or stage 1 HBP.
Hair loss for me. Tried it on three different occasions and the same thing each time.
Not sure if I'm one of the few that this happened to, but my blood pressure went up after taking creatine for a short while. No CZcamsr is talking about it though and no one mentions any studies suggesting it can happen to people. Just something to watch out for for people with any concerns about their blood pressure. What is the cause I don't know, but you do increase water retention don't you so perhaps that might be the case? My blood pressure went back to normal once stopping creatine supplementation. Rarely hear people talk about this so perhaps it's not very common. But something people might wanna keep in mind and monitor if they take creatine.
I used creatine for a while as part of my routine, had a period of illness, needed blood tests, GFR came back indicating Kidney disease with elevated creatinine, thankfully made the link to Creatine supplementation and stopped it for a couple weeks and increase water intake. Bloods were repeated and came back fine. Maybe something to keep in mind to save worry should this appear in your blood tests
Hello Rhonda, Could i ask, if a person with early stage kidney disease should or should not take Creatine, the information available is sparse with one camp saying no you should not take creatine and the other camp saying yeh, take it, its beneficial ? Thank you in advance.
My intake of creatine mimicked the blood results indicating early stage kidney disease. I stopped creatine and repeated tests after a couple of weeks and no kidney disease showed. My brother is a Kidney Transplant patient and has been told by Renal unit not to go near creatine
Great for depression as well.
how?
Does anyone know if creatine will increase RBCs in a person's blood panel? I have a rare blood disorder and higher red blood cells is not desired. I hear the increase in DHT and wonder if this means reds go up too....
The instructions for the Loading Phase on my jar or creatine monohydrate are way different than the info that's on the web. It's only recommending slightly more than the maintenance dose. I wonder why that is?
I took creatine in college and it was great for breaking plateaus, but definitely made you fluffy. Not necessary unless you’re a serious weight lifter
I took it for several months and it adversely effected my sleep to the point where I only slept about 4 hours and would wake up. I didn't suspect it was Creatine since NO ONE and I mean no one, mentions it on videos or in articles. Thru the process of deduction, I stopped taking it and my sleep improved and returned to it's previous state. Important to note that I'm in my fifties and sleep times have become shorter for the last 3 years but Creatine made it Much worse.
I then read hundreds of comments made by people whose sleep was effected just like mine was.
Was unaware of this. I’ve been struggling with this issue but would have never linked the two. I will have to come off and see if my sleep improves. 👍🏻👍🏻
Great anecdote. Any research that collaborates this?
Same!
Interesting. I started creatine in February but developed sleep issues in early April. I didn't think it was the creatine but now I'm wondering. Can't sleep more than 5-6hrs at a time. The reason I didn't think creatine is because it took over a month to happen and also I've had bouts of insomnia in the past without creatine.
It was stimulating for me too. I had motor tics (which only appear when I’m over stimulated) and trouble sleeping. Kept waking up middle of the night which is unusual for me. I saw something about it being an NMDA receptor agonist so I wonder if some folks like you and I are just more sensitive to the impact on excitatory neuro transmitters.
One of a handful of essentisl, including k2 / mk7, TMG, hyaluronic acid (suppliment), fish-oil, magnesium, zinc, niacin and D3.
How do you feel about tmg
@@FATBOTB4life There are only two people I trust when it comes to supplements and other health related information: Dr. Rhonda Patrick and Dr. Brad Stanfield. Dr. Stanfield approves TMG, but says it is only effective when combined with exercising.
I found as a runner my recovery was much quicker and less mussle aches.
I take 3g daily.
Creatine contributed to my BPH or prostate enlargement because it causes an increase in DHT, which causes prostate growth. I lift weights 5 days a week, and I don’t miss Creatine Monohydrate. It gives you a little bit of strength, but it bloats you up like a balloon.
My experience as well.
it's different for everybody , I only put in 5 lbs on creatine , zero bloating
Made me feel queasy at early morning canoe training.
It doesn't matter what time of day you take it, try later in the day
@@Scott-fy7fm good point!
Also you might try it with a protien shake. I'm no expert by Any means but i throw my creatine scoop in with my protein scoop and slam em together 🤙
@@vwjordan89 yup most people who get nausea are taking it with just water and no food or protein
@@Scott-fy7fm that's me. Have issues with food in stomach but taking after with my shake makes sense now
I'm concerned how it affects my condition I have prostate cancer that is now under control and I read conflicting articles about its effect on the proliferation and migration of cancer in the prostate please advise
Rubbing 5% Lugols iodine (jcrow) brand on your taint/ balls everyday can also reduce prostate problems. Not sure about creatine though.
Stick in there mate. Have you looked into the supplement ‘Saw Palmetto’. Mean to be good for the prostate. Research it and hope it helps. 🙏
I read some papers about creatine not being great for people with cancer. Stopped then and haven't been able to sort through whether to re-start.
I am kind of surprised that some people don't know the research on creatine. But, I mean no offense by that! A lot of newer lifters, may not know the long creatine research and evidence. It's one of the most researched and tested supplements for training, ever! I first took creatine around '89, and noticed right away.
I'd say, it was the most beneficial supplement for me in the early days. The benefits. I feel like over the years...for me at least, the benefits have not been as apparent.
The loading phase was also proven to be not required nor necessary.
I hope some of you have never tried creating, give it a try. It is one of the few supplements that can make a noticable difference.
You’ve seen CZcams videos, well done
I'm shocked that you don't know the reasearch on algebraic number theory.
@@OTPpride.. what does that mean? Back then, nwe didn't have CZcams. Lol. I started training in '86 and any learning was thru books, shared knowledge and school.
I've personally studied creatine along with whey protein and and several other nutrients in the late 80s and early 90s as a graduate student studying for my exercise physiology degree after making the switch from nutrition. I've been at this a long time. You didn't have to be offensive.
Jeez...
@@OTPpride What does that mean? Please explain!!
@@OTPpride It's obvious how young you must be. That's OK. I'm not a child. I've used creating going back to the late 80s. We didn't have youtube. Everything was trial and error, books, magazines, school and shared knowledge at the gym and with other competitors.
I've studied various supplements in school in thr early 90s, not CZcams.
That said, I wasn't being offensive. Sorry if it came across that way. Not intended.
If you are vegetarian or vegan. You will benefit greatly! I'd say it is essential.
If you eat meat occasionally, you will benefit alot.
If you eat meat daily... you most likely will still benefit