Brain and muscle effects of creatine | Dr. Stuart Phillips
Вставка
- Опубліковано 22 тра 2024
- Although food is usually the best way to obtain the necessary nutrients to support muscle mass, a few supplements may benefit muscle health. The supplement creatine monohydrate not only increases muscle mass and strength but also appears to benefit the brain.
Dr. Phillips asserts that creatine monohydrate has been around for over forty years, and from a safety standpoint, the data he has reviewed looks good. In this clip, Dr. Stuart Phillips discusses creatine monohydrate and its effects on brain and muscle health.
Interview published on June 29, 2022
Watch the full episode:
• Stuart Phillips, PhD, ...
#aging #protein #muscle - Наука та технологія
I'm 70 and have been taking creatine (suggested dosage amt) daily for about six months. It definitely helps with my workouts. I'm 5'11" 175lbs, and fortunately, very lean. I also take turmeric (high in the active ingredient, curcumin), D3, K-2, Multi-Vitamin, collagen, resveritrol, NR, NAC, TMG, and I am going to start taking astaxathin (great anti oxidant). I get omega-3s from a high quality olive oil, and a glass and metal contained fish oil (others degrade before they get to you if in plastic and lose up to 50% potency rapidly--should be refrigerated). Also, I get some omegas from chia seeds and ground (fresh) flaxseed. I walk briskly for four hours a week, and I'm in the gym doing resistance training and HIIT for another four hours a week. I spend maybe an hour and half at home stretching per week. Probably not enough. I am on a 17/7 diet, have 4 saunas per week and red light therapy for fifteen minutes a day. I am not on any 'meds'. My regiment is always evolving and I enjoy almost every minute of it. Of course, some days are easier than others. I wish everyone well in their fitness journeys.
Thanks for that detailed explanation! It sounds like you are constantly gathering information and letting your regiment evolve. Much respect. I do many of those things, but not all. I'm particularly curious about a few details (and reasons, if possible)
1. What dose of NAC do you take, and what timing? before bed? morning? empty stomach? with food? Have you ever thought about taking glycine with NAC to yield "GlyNAC" therapy? I've heard it boosts glutathione levels which typically fall with age.
2. I've heard of TMG, but I don't take it. Why do you take it? I have the feeling it is mostly to reduce the side effects of other supplements.
3. What dose and what timing is your creatine? Also, I've heard that there are many different kinds
Sounds like u feel like you're 30 years old. Good for you. Keep it up!!
I wish my dad had your mindset
@@bane2256I wish most young people had his mindset. Very few people workout regularly
Tom, the best thing you could do in addition to what you are doing is to go whole plant low fat (oil) high carb diet
1/2 way through and no mention of creatine till 7:27.
thanks
I had migraines from when I was 7-9 and nothings worked now iam 21 when I recently took creatine I don’t have any headache completely vanished and I feel fresh the whole day
Good interview and guest.
Really appreciate this. Thanks!
i sleep very well after creatine supplementation
Thank you needed this!!!!!
This little bit of information was quite a gem! I was told that creatine is good for methylation, but thought I had to use it during physical activity. I never thought I had to ask if I could use it on a daily basis without a particularly active day. Thank you!
it's actually better to use it daily regardless....it helps to saturate it in the muscle. so yes, use it daily
I’ve been taking creatine for about 25 years. I can definitely tell the difference in muscle strength as well as tone. The change in tone is significant.
🤣🤣🤣🤣 fool it bloated the muscle, it doesn't tone
@@BlackMamba-lt8oe Increased intercellular water (“bloat” as you call it) increases intercellular tone. Are you getting this? Water is essential for all cellular processes.
do you cycle creatine?
@@BlackMamba-lt8oe Somebody got schooled. Arrogant, big headed tit😂
Sounds like taking it for so long you wouldn’t know the difference without. To me cycling creatine is the way to go
I'm 83 and I'm on my 4th day taking a smoothie with home grown broccoli sprouts, ground moringa leaves, and creatine monohydrate. I do feel more energetic.
I would like to grow broccoli sprouts as well
Good for you my man, keep going strong !
Listen to what Anthony Chaffee says about veggies and broccoli or sprout or whatever . Pure crap.
@@bane2256better not
It is just crazy that Doctors do not get nutrition training in Medical schools.
Every doctor visit should include some nutrition discussion. The majority of the population is over weight or obese leading to high blood pressure, heart disease and cancer. Schools and hospital cafeterias should be leading the way to good health by setting the example of what is a healthy meal and teaching people what to eat and why.. Every person in the hospital for heart disease should have a nutrition class before being checked out from the hospital with follow up education and training in nutrition. Medicare and Medicaid should require patient nutrition education as part of their standard of care. Nutrition information should be run on the hospital TV channel.
There is a criminal cabal controlling the giant pharmaceutical companies which through their massive grant programs to medical schools have dramatically suppressed natural/nutritional information to increase our dependence on drugs (that primarily treat symptoms only) that increase their financial results!!
That's the way they want it so they and big farma can keep making those billions of dollars. !!!! They don't want u healthy that would put them out of business we wouldn't want that would we ?????
If you live in a country where there is only private hospital like in the US then maybe there is no incentive to make people healthy.
Not crazy, there is no money in it for the medical and pharmaceutical industry.
Not that crazy, people just have overly-high expectations for what doctors know outside their specialty.
Big creatine fan. Rhonda, these interviews are fantastic. TY LOVE
oh yes
This is a bit late, but some might find it interesting. Started lifting 39-years ago at age 29.5 to mitigate developing dad bod and to support ever more compromised weekend warrior activities. Within three years had benched 290-pounds at bodyweight of 165. Stayed with it for another seven years resulting in a whopping increase of ten pounds to 300. First in my gym to "discover" creatine (Bill Phillips and EAS Phosphagen). Within 12-weeks benched 320. Started over with new 12-week bench cycle and hit 340. Within one year hit what I thought was impossible (too old) for me double bodyweight, strict bench of 355 at bodyweight of 172. Finally broke 400 pound barrier at age 48 (and 19-years of effort) with 406 at bodyweight of 198. Peak strength came at +/- age 55. For me, anyway, creatine (and later HMB) were absolutely the missing links. Gains-wise, it was like becoming a beginner again. Creatine is dope.(Note: at age 68 and bodyweight of 180-185, still regularly trap bar deadlift 420x10 with the low handles. Just started experimenting with the high handles and have seen 450x10 and 480x7.) No lifting belt, knee wraps or other such mechanical accoutrements. Just chalk for the hands. (No, no TRT or other such risky nonsense. Maybe when I can no longer live my best life and more often than not am feeling like crap. Perhaps at age 85 or 90.)
That's great, thanks for some solid metrics to support creatine use.
Trt risky nonsense? A bit harsh aren't we?
Beauty
I believe as you age you should focus more on weight training for health rather than for muscle mass. The risks of sustaining a life long injury are simply not worth it.
That’s great, I’m 47 and people like you are the type I look up to. I’m not about lifting the heaviest weight, more about maintaining strength and making modest gains. I like what you say about the trt, doing it at that age makes sense. Keep up the good work old boy 👊🏻
Good content
I started taking creatine roughly 5 weeks ago and I noticed an effect between week 3 and 4 both in strength and feeling more refreshed during the day however I also started resistance training 8 weeks ago so it’s hard to know if it’s the creatine or the fact I’m gaining muscle or a combination of both, either way this past year I’m much healthier (80 lbs lost) and gaining muscle
I had been bodybuilding for 16 years before I started to ingest creatine, and I saw pretty instantaneous effect (like in 2 to 3 days) on my workouts. For the reasons why I didn't use it before: none good, but mainly because I seem to be pretty genetically gifted, so I never saw the need to. I already was in the "dream condition", but I started to notice tons of stuff about how creatine improves cognition. So I started to ingest it for cognitive reasons, and I was kind of worried that since I exercise so rigirously that I would be deficient in creatine. It made workouts more enjoyable; pushing my self to the limit (zero reps in reserve) became more enjoyable. I wasn't as drained and in the point of throwing up as I was before. Did I get significant strenght gains? Well, not really, but I didn't get exhausted as easily as before. So while I didn't see strenght gains, I did see rep gains.
@@Divinefapper you may be a non-responder to creatine in terms of physical gains. Still worth taking it for the cognitive benefits in my opinion.
Have you experienced any hair loss?
@@David-vn2id I took Creatine when I was in my early 20’s and started back up again now 50 yrs old. Have been taking 5 grams for 3 months, also taking BCAA’s as well as whey protein around 150 -200 grams a day. I weigh about 225 lbs. My strength gains and size gains are amazing in just 3 months. Working out 3 days a week heavy weights, strongman types exercises. I have noticed some blood in my stools on a few different occasions. I’m thinking part of it was me not drinking enough water idk.
@@sgteduardo2146
Have you experienced any hair loss?
1:47 You also need a saturated fatty acids controls for this kind of study.
I'm 67. I hit the gym 5 days a week for 2-3 hrs and have been doing so for 53 years. Vet-US Army Airborne. I've used creatine off and on for 25 yrs. The stuff works. You add a few pounds of water, infused into your muscles, but you really feel the added strength as well as endurance in the gym. I recently learned it helps mental focus and I do believe there's a noticeable difference. Good stuff for an older person. Watch your creatinin (different from creatine) levels in your kidneys. Your Dr will want you to quit the stuff but you have to point out the higher level, due to taking creatine, is a misnomer and not relevant to kidney function.
I also take AG1, D3, Omega-3, NMN, Glucosamine, Tumeric, and a few others. I'm 5-11, 178 and built like "not an old man." 😀
Correct re creatinine, always tough to discuss with a doctor but mine understands. Been on for over 40 years, 5'9" and 170lbs, and turning 76 soon; the same routine as in my 30's just much less volume.
Using corn oil as placebo in the Omega 3 trial makes me suspect the results being from the harmful effects of seed oils than the beneficial effects omega 3.
Suspect whatever you want, but you don't know anything. Many of the people that demonize omega 6s tend to support saturated fat in its place, and deny the evidence that shows that it's a bad replacement. There's not a ton of evidence against Omega 6s... That could change.
I have polyneuropathy (dominate on my left side of the body) and I've been using Creatine, in conjunction with resistance-training 1-2 times per week.
I've noticed a reduction in muscle soreness, I appear to recover a bit faster and my strength has improved.
I take about a teaspoon amount in a pea protein shake with yoghurt added. I'm a 61 year old male.
I would avoid a pea protein shake, and any plant-based protein because they are extremely high in heavy metals. Regardless of the sourcing I would prefer organic pasteurized eggs, or at least whey protein as way, protein has no heavy metals at all.
@@ZxAMobile Thank you! This is good advice-I'II make the switch.
Awesome good stuff.
Sure wish you would look into photobiomodulation for low grade inflammation
Thanks
That creatine improves cognitive performance is new information for me, very valuable.
Been trying to get my mom who is 75 to take creatine and strength training to help her mobility and balance but she don’t listen to me.
Where’d you get this dude?
What about dose of omega-3’s, and EPA & DHA amounts?
Watch Rhonda on the Huberman podcast. They go into detail about that.
I started creatine supplementation a few months ago (i’m a 56 year old active woman) for the cognitive benefits, and noticed severe hair loss after 2 weeks. I tried 2 different brands and took a minimal dosage 3g. I know the research is inconclusive on hair loss with creatine, but is there a brand to try that might be better? I was disappointed to have had this side effect.
Also, what are some high quality Omega 3 brands to use? I’ve found many brands lack potency and efficacy.
Does creatine cause enlarged prostate?
Good talk! Thinking of starting creatine as I workout pretty much everyday however there seems to be some issues with sleep..Already am a light sleeper so don't need anything that will make my sleep worse. Any thoughts?
Eat more meat. Creatine is a waste of time for anyone but a professional athlete.
@@willnitschke
LOL, you’re trolling all the creatine videos. I just saw your many comments under Paul Saladino’s creatine video. But hey, if you’re that against it, then I guess you’re just trying to help dissuade people. :)
@PeaceIsYeshua yeah all two that came up in my feed, knucklhead 😅
@@willnitschke
Too funny!! 🤪😂
@@PeaceIsYeshua BTW, not sure what all your arse pain about. Pointing to the meta-analysis (the actual science) on Creatine shows it does nothing or almost nothing. But keep getting all your info from utube guru's because you're too dumb to read the papers on PubMed. 🤣😅😂
It turned out that I'm a hyper-responder to creatinine. I missed it for two days and had no steam on a long run.
What do you mean by long run? How long before you recovered?
I’m 78yo and I have just started blood flow restriction training to build muscle… I train 10 minutes while fasted for 16-20 hours after training I have 80 grams of whey protein drink and an EPA/DHA supplement.
Cool!
80 grams!
Be careful with intermittent fasting. May be better to spread protein over 25/25/30g.
@@donapodaca3729 Agreed
I would recommend dropping your protien intake after your work-out to 40grams. I hit the gym 5 days a week at age 67, for 2 1/2 to 3 hrs each time. Cardio and weights. Too much protein at once stresses your kidneys. If your BUN level is ok, then cool. But be careful though.
How tight is that d3 hormone analogy? Not many people would as casually “supplement” with testosterone or estrogen…
Massively inflamed people need to water fast and induce autophagy.
Cod livers, available in cans online, contain very high levels of both vitamin D and omega 3. Very mild taste and texture.
Also too HIGH in vitamin A
I eat these but I do not think the taste is mild. I choke it down quickly.
Severe muscle cramping. For what it’s worth, I’ve taken creatine monohydrate three times from different major suppliers. The first two times, I took 5g (no loading), but I had severe muscle cramps after a month or so. I researched more and could find very little info about creatine creating muscle cramping, only that it didn’t cause it. I also found that lower doses were often as effective, so I took 3g/day on my third try with another supplier. Same result. Severe muscle cramping, mostly in my legs, and I mean severe. Since creatine was supposed to be the most researched and "safe" supplement, I think that I’m done with supplements, especially since, if one was actually effective without negative side effects, you never know what’s going to be in the container next time.
Did human body can tolerant for creatine I mean if we take regularly did our immune system immune that amount of creatine like other drugs I mean do we need to increase dose day by day for intolerance to body
I tested creatine multiple times during my training and it does diddly squat. The clinical trial I've looked at show an effect size of around 5% anyway, which would not be noticeable unless you were an elite athlete. (This won't stop everyone in the comments telling us how much they noticed an improvement based on placebo effect, of course.)
Rather than mess with this stuff, just up your quality protein intake.
Creatine isn’t a muscle supplement….it’s an energy supplement. That’s why it is very good for your brain. Brain function uses 20% of all energy your body produces. But keep hating
@reneosmena5596 or just eat meat which is rich in creatine.
I am 51 years old and have had a number of traumatic brain injuries. One was bad enough that I thought I had Alzheimer’s for a number of years. My main concern is dementia. Have their been any studies on creatine and dementia?
Yes they tried everything including creatine but nothing works
Red light therapy too. I got a biomax light look it up
Lions Mane mushrooms and Vit D for most forms of dementia.
How do you determine your inflammation level?
Blood test c reactive protein level is usually the go to
Whenever I take creatine my GFR levels go below normal range. Can’t see how that’s good for the kidneys
Creatinine is a marker but it's just a convenient measure. Cystatin C is a better measure and is probably unaffected by creatine . Creatinine for example is skewed by heavy exercise but it doesn't mean that kidney function declined
Isn't increased atp production going to cause a slow metabolism when you stop using creatine?
But it does seem to be therapeutic for older individuals
I always thought that creatine was for althletes only. Just ordered some.
I’m wondering if creatine may have a positive outcome for those with Parkinson’s Disease.
That’s what I have and I really have upped my workouts in the last year. Hope creatine can just add to the benefits.
Do you agree with Dr. Chris Knobbe that vegetable oils such as corn oil, canola oil, soybean oil, etc. are the main cause of the inflammation epidemic?
absolutely they are!
They are pure craps.
Yes
Just i have to drink so much water on creatine. 100% works. Adds about 1-2kg of water weight tho which to be honest isn't the best for cardio carrying extra water weight.
What type of cardio you do? Mines just walking, and I find makes my walks easy as can be, hills etc
Ive seen many creatine transformation gym videos
I’ve been on creatine monohydrate year round for like 3 years straight
I wonder if creatine supplementation can help slow down the dementia in my dad?
I have had multiple seizures would creatine be something worth using? or is it risky?
Ketogenic diet would be ideal for you. Which I turn would increase creative intake.
Creatin is the catalyst/bearer from ADP --> ATP. Similar to testo is that, when taken in high dozes, your own production goes down.
you should better educated yourself on the subject
Does creating cause any hair loss?
No evidence to support that
I’m in my 90’s, 6’3 tall, 230lbs and on trt, hgh, tren, winny, cbd, and chicken and broccoli. How much creatine should I use?
Do you inject the chicken and broccoli
@@bane2256 3x a day.
@@porkchopexpress6969😂
all of it
Equal amounts weight wise with your chicken/broccoli dose.
I think it's fair to say Creapure is the purest form of monohydrate, I would not pick just any creatine off the shelf of any supermarket or similar containing cheap chinese potentially contaminated creatine.
When is the best time to take creatine? Should it be the same time of day each day, or does it all depend on when you exercise? Is 5g/day the right amount for someone who only moderately exercises, and is mostly interested in increasing overall health rather than looking to get ripped?
Doesn’t really matter. I used to take mine after waking up
Yep, doesn’t matter. Just be consistent.
Creatine should be "loaded" for the first 3 days at 5g twice daily. Once the loading phase is over, as long as your taking 5g a day, it doesn't matter because your essentially full of it already. I do believe taking it in 60-90 day cycles, and going off for 30days at a time can also prove beneficial.
Take it when you blood sugar is high! So if you load carbs before training, take it with carbs...
@@andrewbecker3700 Doesn't need to be loaded.
7:20 creatine talk
shot glass of creatine, and tumeric with coconut oil in the morning 20 mins after I drink cardamon, lemon grass, and cinnamon tea.
Blow my mind 😳😬🤗🤗👊
I’m a 56 year old man from Sweden and i go to the gym 3 times per week.
I’m on medication for high blood pressure (50 mg Losartan)
Is it safe for anyone how have high blood pressure too take Creatine 5 mg/day?
Or does it have bad effects on my blood pressure?
Does Creatine make it higher???
Hi Goran,I’m 51 from England. I’ve had really high blood pressure for 30years. I’ve been taking Creatine Monohydrate for about 8 months. I’ve been trying the almost impossible by shredding weight while building muscle. I’ve gain strength and muscle while remaining the same weight but losing quite a bit of fat. I’ve stopped taking a statin and halved my olmesartan tablet and my blood pressure is the best it’s been for years. I’m no expert though pal that’s just my result training 2,3 or 4 times per week,good luck pal.
@@wingcommanderdaltonwalton67 good on ya!
Get creatine by itself. Don't make my mistake of buying a cheap brand with sucralose and acesulfame potassium mixed in 😅
Taking creatine made me a bit constipated .... dried out my poop .... 3 weeks in . Idk nothing about loading week etc. I started 6 g first week 5 g second week now 4 grams for two weeks I might reduce 3 g
Try upping for water intake.
It's bc ur not drinking enough of water
@@lavondenson9272 3.5 l everyday man I know my s hit pattern it changed
Look at this guy yeah he is funny but said the same.
ua-cam.com/video/valv9BUxkoA/v-deo.html
I'm in my 50s, 5'5" tall, 130 lbs, very active, and my bodyfat is about 11%. I recently tried creatine monohydrate and I did notice an increase in muscle mass which I was very happy about. But what concerned me was that after 2 months of taking about 3 grams per day I had severe hair loss; I'd say at least 300 - 400 strands a day which was very alarming to me. And now looking at a mirror from the front I can see my scalp at the crown of my head. I read there was very little evidence of creatine causing this but I've also read about a lot of men experiencing the same thing. Is this just a coincidence or is there something to this?
I think your dosage was really too high for too long.
@@tom7471 I only took it for 2 months and about half the recommended dosage.
I've been supplementing with 3-5 grams per day for almost 40-years. Yes, at age 68 my hair is getting pretty thin; however, I have much more hair than either of my younger brothers.
@@strongoldguy3941 Thank you, brother.
Yep, that is why I no longer use it.
Anyone experience blood in there stool while taking creatine? I do know you have to drink a lot of water while taking creatine.
Umm no, get that checked out
That will be the coca
No, get to a gastroenterologist. Could be UC, a simple tear, hemorrhoids, or Crohn’s, etc. please get that checked out. I ignored that for quite a while until I became anemic and found out I had an ulcer. So I’m just speaking from experience.
👍
HMB?
Anyone get muscle cramps from using creatine?
You shouldn't if u drink plenty of water and if that doesn't work, take magnesium
Did you really say “nuculus?”
BE SURE TO TAKE IT WITH A LOT OF WATER (3 LITERS)
Empty air in last 20 seconds.
To get rid of inflammation you need to use turmeric and moringa problem solved
⭐️⭐️⭐️⭐️⭐️⭐️
I’m in my nineties and creatine doesn’t do shit for me
Start taking it when you reach 💯
Creatine gave me anxiety and gave my nephew kidney stones
You need to do your kidney's test first prior of taking any of their recommendations. If you have CKD or other kidney problems, their recommendations can exacerbate your health issues. They are not medically trained and they should know it.
Knowing very little about something and commenting as in your case is really stupid. They are not suggesting to increase protein intake.
Omega 3 ...FTW!!!!
Ifs ...buts.....and maybes....?..... the usual pattern from these so called experts.....very disappointing.
13 minutes of chatter and saying nothing
Hes a PHD doctor, not a Medical Doctor.
Who do you think creates drugs?
So he’s a real doctor then- medical Doctors don’t even have a phD and only train for 6 years whereas a PhD route is usually 7 years from undergrad.
Creatine is definitely NOT" side effect free" though. Muscle cramps, nausea, headaches, dizziness and pulsing prostate, thinning of the hair and dehydration. All of which I've experienced whilst using Gold Standard micronised Creatine Monohydrate.
On a side note - I think there is a massive connection to Creatine and hairloss but the companies won't do any study because they are making far too much money selling this supplement generally, plus hair transplant companies are making a ton also so why would anyone expose the truth when there's so much money being made. Ok it's cheap to buy but think of how many people buy it from reputable brands...
Not to mention sleep issues.
I have a completely full, loss free, head of hair. I take creatine and have for many years.
@@AcmeRocket MANY are fine using it too. Good for you 👍
IT CAUSES BALDNESS! IT CAUSES BALDNESS! IT CAUSES BALDNESS!
Does it cause baldness?
No. Enough studies have been completed disproving this claim.
I've been using creatine for almost 30 years. I've experienced no hair loss.
Better to say it can accelerate hair loss if you’re already balding. Us real men with luscious locks are unaffected.
@@Fakestockguru: Weightlifting can cause baldness, but not creatine.
Yes yeah yup no...yes yup. Damn...people need to learn how to be on interviews
7
My experience, if you are sick,,stop eating for at least 2 weeks,,drink only water and pink salt,,consume at least a teaspoon of salt a day I do more,,,80% of all food must be red meat with some vat,, eat 4 eggs a day,, stay away from sugar,,, good luck my friend
SINCE USING CREATINE MY SEX LIFE HAS GONE OFF THE CHAIN
Too much not good for kidneys
Omega 3 supplementation may cause Atrial Fibrillation as per reduce it trials
ua-cam.com/video/xdQcLEGKcWc/v-deo.html
Take a drink every time he says "Yup" or "yeah."
If you have no history of male pattern baldness by all means go ahead. The extra muscle ain’t worth my hair
Is she still pushing the covid vaccine? Does creatine feed the vax spike protein?
By all means, don't get vaccinated. Just keep bleach handy.
@@michelangelobuonarroti916 And you push bleach.. wow! What a pair of witch doctors!
Useless
Thanks
Thanks