The Complete Guide to Creatine: Myths, Science, and Benefits - What Research REALLY Shows

[@SELFPrinciple]

Thanks for watching! Here's your quick guide to creatine supplementation:
Key Points:
Recommended dose: 5g daily
Most researched form: Creatine Monohydrate
No need to cycle or load
Safe for both men and women
Benefits both body AND brain
Quick Navigation:
⏰ Myths Debunked: 03:42
🏋 Benefits Explained: 12:36
🧠 Brain Benefits: 16:59
👴 Aging Benefits: 19:23
Common Questions:
"Will it damage my kidneys?" No, safe for healthy individuals (03:53)
"Do I need to load?" No, consistent daily use is fine (09:09)
"Will it make me gain fat?" No, it's water retention in muscles (07:44)
"I'm a woman, can I take it?" Absolutely! Great benefits for women (09:52)
Full References:
Safety Studies
Gualano, B., et al. (2008). Effects of creatine supplementation on renal function: A randomized, double-blind, placebo-controlled clinical trial. European Journal of Applied Physiology, 103(1), 33-40.
Kim, H.J., et al. (2011). Studies on the safety of creatine supplementation. Amino Acids, 40(5), 1409-1418.
Performance Studies
Wax, B., et al. (2021). Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients, 13(6), 1915.
Rodriguez, N.R., et al. (2009). American College of Sports Medicine position stand: Nutrition and athletic performance. Medicine and Science in Sports and Exercise, 41(3), 709-731.
Dalbo, V.J., et al. (2008). Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. British Journal of Sports Medicine, 42(7), 567-573.
Branch, J.D. (2003). Effect of creatine supplementation on body composition and performance: A meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226.
Antonio, J., & Ciccone, V. (2013). The effects of pre versus post-workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36.
Cognitive Function and Brain Health
Balestrino, M., & Adriano, E. (2019). Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle. Medicinal Research Reviews, 39(6), 2427-2459.
McMorris, T., et al. (2007). Creatine supplementation and cognitive performance in elderly individuals. Aging, Neuropsychology, and Cognition, 14(5), 517-528.
Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: A double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society B, 270(1529), 2147-2150.
Recent Research (2020-2024)
Candow, D.G., et al. (2023). Effectiveness of creatine supplementation on aging muscle and bone. Nutrients, 15(3), 567.
Forbes, S.C., et al. (2022). Supplements and nutritional interventions to augment high-intensity interval training physiological and performance adaptations-A narrative review. Nutrients, 14(17), 3449.
Clinical Applications
Kreider, R.B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
Smith-Ryan, A.E., et al. (2021). Creatine supplementation in women's health: A lifespan perspective. Nutrients, 13(3), 877.
Meta-Analyses
Lanhers, C., et al. (2017). Creatine supplementation and upper limb strength performance: A systematic review and meta-analysis. Sports Medicine, 47(1), 163-173.
Dolan, E., et al. (2019). Beyond muscle: The effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science, 19(1), 1-14.
Additional Resources
The International Olympic Committee consensus statement on dietary supplements and the high-performance athlete (2018). British Journal of Sports Medicine.
Position Stand of the International Society of Sports Nutrition (Latest Update). International Society of Sports Nutrition.

[@trynvegan]

Great video! Keep these great informative videos coming 👍

[@markbaert643]

Tĥank you for another great episode!

[@derekmilani8887]

Awesome appreciate u setting the us straight
Is loss of hair a myth ??

[@billgatesbrasil4596]

Tnkx doc

[@benjamesstokes]

Hi Doc. How many days before a blood test would you recommend stopping creatine supplementation to get accurate creatinine results? Thanks, Ben from the UK

[@danwei999]

I have been thinking about trying Creatine for a couple of months now. I think I will purchase some this evening and give it a try.

[@SELFPrinciple]

Let me know how it goes

[@gperiaswami3971]

Does creatine reduce sleep in old men?

[@SELFPrinciple]

complicated question: In folks who are physically active, it improves sleep. In animal models, it reduced sleep for those not active. So if you move more, it will help more :)