Deep dive into creatine: benefits, risks, dose, mechanism of action | Peter Attia with Layne Norton
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- Опубліковано 19 гру 2022
- This clip is from podcast # 235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.
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Yup. Got flagged once for high creatinine in my lab results. Did a 24-hr urine collection and was sent to a specialist. He took one look at me, asked if I worked out and took creatine, and when I said yes, he said there was no problem.
When he asked if you worked out you should have just bounced your pecs around lol
Same here
Ha this recently happened to me but my pcp basically told me it looks like I’m starting early kidney failure without considering to ask me about creatine even though I have told him I take it every day previously
Similar experience
I am not sure if people know this or if its till done as much, but used to live next door to pretty big drug dealer about 9yrs ago, and they cut the white stuff with creatine 1/2 & 1/2. it was the huge unflavored kind from GNC btw. also I know now some people also will use it in order to pass urine drug test when they are flushing out there system with water because low creatine is a dead giveaway. very random I know, just thought it might interest someone who has seen a different use of it.
It works amazingly for me. Muscles pumped. Best of all, no joint pain anymore. No cramping. Mind is clearer. The stuff is AMAZING. Use it.💪🏻💪🏻
which brand that you take?
was it really creatine not meth or coke? 🙂
Thank you for the straight to the point video. So many of the medical advice videos turn a 1 minute of content into a 20 minute video. Lots of gems in this one above and beyond the standard creatine videos. Thanks again.
I live in Houston and work outside in the field. Summer can be brutal. Creatine is a great tool for protecting yourself from heat stress. Like seriously good and effective. Kind of weird you don’t see that angle mentioned much.
Interesting. Thanks.
That’s very fascinating, how does that work or help with heat?
Live in the ahead in Queensland Australia, so heat running and working is similar in heat. Would be super keen to hear how Creatine helps with that
@@stevedevlin7511 probably due to increased water retention
That’s fascinating!
I guess I'm getting ready to find out if what you're saying is true. I work across the lake from New Orleans and it gets really hot here
I got the answers to Literally ALL the questions I had about Creatine.
Creatinine elevation, loading, dosage, cycling. Thank you so much 🙏
Creatine pretty much changed my life, suffered from chronic depression for over 30 years never touched anti-depressants i always battled with my demons in my own way. Been taking a lower dose, 3g per day now for 3 months, after around 2 months i noticed the way i think has changed, i dont seem to have any dark thoughts, ive even tried to make myself depressed but it doesnt seem to work, which has worried me, strangely...its like i cannot be sad anymore.....my attention span has increased, i struggle to read and process what im reading, i would need to read something 3-4 times for it to 'sink in' now i read it once. The neurological benefits of this stuff seem to far outweigh the physical benefits, makes me wonder what the world would be like if everyone was on this.
Good job! You have a strong will.
Psychiatrists should really look more into Creatine as a mental health supplement. Sounds like there is a lot of research to be done on it.
Placebo ?
It’s actually a known benefit of creatine. Look into High Intensity Health’s creatine video, and he explains the benefits of creatine on mood and mental health. Very interesting.
Sounds great, i'm now taking 5gr/day for a month. Interesting to see/feel the benefits.
Excellent Vid. Some good studies out there on the benifits of Creatine (monohydrate) beyond those just for weight training.. Things like mood/depression.. seem to improve for those who take creatine.
I have been using creatine since the mid 90's without any health issues. Best supplement on the market hands down.
No health issues or no detected health issues. When you dramatically increase anything in the body over a long period of time that it can produce itself, something's gotta give
@@NorThenX047 lol you're so mad bro
@@NorThenX047 beyond cringe
@@NorThenX047 Which brand do you recommend?
Do you cycle off of it after a certain amount of time due to kidney stress?
Glad Peter brought up the creatinine marker and not to pay much attn to it. I had severe proteinuria and a GFR of 38. My neohrologist did a little research to see i carried much more muscle than others and naturally would be higher with regard to creatinine lvls. Through proper diet, I was able to correct the proteinuria and got my GFR above 55 with 1 functioning kidney.
Overall, i had been on creatine for years and didnt see much evidence of improvement. When i got off for good and only used a preworkout i didnt notice any loss of strength or endurance. I may have lost 3 or 4 lbs from water. I stayed under 12% bf for most of the year. I told many people to stop wasting the money on the supp and use it to something more worth the money.
So interesting regarding creatinine and liver enzymes. I've always suspected that but other than my hunch and forums I've never heard experts discuss this
Excellent information! Very helpful. No rambling, just facts.
Thanks for the video, really useful!
Here's something I can't get my head around: If there was one study that showed that creatine supplementation might promote hair loss, through the increase in DHT, I really don't understand why we take for granted that it doesn't (one study out of one is a 100% average), and why other studies aren't being done. It sounds like an underestimation of the problem...
I quit creating because of this possible side-effect being in my 40s and not wanting to take the risk. The bottom line is that one study has been done and it showed that it might promote hair loss 🤔
It’s also in Dr Chris Masterjohn’s methylation protocol to use creatine as a conservation measure. I think that has something to do with where creatine sits relative to ammonia pathway, but I would need to refresh my memory. Point is it’s not just beneficial to muscles.
3:30 Osmotic pressure 4:50 Creatinine, Renal func muscle mass
I just started taking it and I’m not that happy. I like a yoga runners body. Now I feel kind of like doughy water weight puffy girl. I think it did give me more energy working out, but the next day I was all puffy, like I had eaten a bunch of dairy or something. 👎
Thank you guys for this very important information. I have sarcopenia. I am doing an experiment on myself(n=1). Increasing high quality protein to equal a minimum of 150 g per day. Taking 5 g of Creatine per day and supplementing Leucine with each meal. Doing a 3 month Challenge.
How is it going after 2 weeks? I'm just curious. What's your age, weight/height, sport activities?
Myself, I'm on carnivore diet for a month now and consume around 150-250g proteins daily. I'm 6' and 155 pounds.
@@Drelka I'm doing good. Been taking Creatine 5g for 3 weeks. Getting high quality Proteins through food and Whey (GNC Wheybolic)-I mix it with another Whey from Aldis to make it taste better. Wheybolic tastes awful but it is very high quality with lots of Leucine. Hitting the weights 2 times per week. Noticeable improvement in strength already. I am using dumbbells and a Cable Machine.also walking 8,000 to 10,000 steps per day.
@@hikedayley9309 All this hustle for 2 workouts a week? Paaathetic
@@lucfxgambitgaming7494 2 intense workouts works for me. I used to work out 4 days per week and I didn't get the gains. Its was the Law of Diminishing Returns. I dropped to 2 workouts a week and I am growing some muscle and getting stronger. For me less works better than more.
No I agree with the previous poster, 2 workouts per week is pathetic. 4 to 5 workouts per week is always, as in 100.0% of the time, better than 2 workouts per week.
Creatine is a huge trigger for my gout. There should be a warning label that states this clearly - it would take weeks to recover if I were to take it. It actually pisses me off that this is not mentioned more!
Thank you for mentioning the fact that elevated liver enzymes do not always mean liver disease. Reference ranges need to be adjusted for a more individualized approach to reviewing bloodwork, especially for athletes who are lifting a lot of weights and/or carry a lot of muscle on their frame.
They are where they are so liver disease can be detected early. If your liver is fine, fine, but liver disease is slow and can hide for years and in the end livers don't grow on trees
It’s his MO. Interrupt the guest to show how smart he is. Incredibly tiresome. Why bother getting the guest on in the first place
Super helpful!
I took EAS Phosphogen back in the day and loved it.
Interesting talk I'm 67 years of age and still reasonably muscled however I've only recently joined a gym, Creatine seems like it is well tested and as I'm interested in at least keeping the muscle mass that I have and hopefully gaining some muscle mass I am going to start taking this supplement, much appreciated.
You’ll be glad you did. I’m 73 and I’ve been weight training hard twice a week.
People mistake me for being in my mid-fifties all the time. I have above average muscle mass.
I think (@peter or other experts please correct me if im off base here, genuinely want to learn) creatine by itself doesn't really improve or maintain muscle mass. Creatine offers additional energy for 3-5 second efforts so you can better progresively overload and build/maintain muscle.
You absolutely should start. I'm trying to convince my Dad who's around the same age to as well, he's gotten *out* of working out, and still has a good diet, but hasn't taken any supplements so far. Just google creatine related to aging!
@@DavidFritzIII Creatine is not just for muscles - the phosphocreatine system is also used by the brain! And as they mention in the video, it absolutely will increase muscle mass without exercise, if just through water retention (which they also mention could actually increase performance on its own).
Of course exercise gets even more important as people age, because most deaths after that relate to some kind of muscular failure (falling over, etc). So OP should definitely get some resistance training as well
@@jimmy5634 amazing! I just turned 50 and resumed lifting a year ago, I'm more in shape now than at 30. People like you give me something to shoot for! And haven't even tried creatin yet.
Absolute money supplement. Been using it for years. Game changer.
Recently got a full body test done as a precaution and had slightly elevated Creatinine (1.36, for a normal range of 0.9-1.3 mg/dL) and doc kinda scared me away from taking any Protein and Creatine supplements citing kidney damage. I have a high Lean muscle mass % and low body fat % and I’ve been into fitness and calisthenics since adulthood (33 now). This obviously scared me a bit and I went into the rabbit hole to find more about this, the more I read the more I felt the elevated levels were because of higher muscle mass (currently at weight 70.95kg with 58.46 kg Muscle Mass and 61.51kg fat free BW). Finally got to this video and the research papers mentioned and now a bit relieved. It was quite stressful for the last 2 weeks since the doc’s recommendation.
I will never forgive the dumb af stuff that some doctors have said to me that sent me into weeks worth of anxiety spirals. I was told I had likely had HIV because I was fatigued and had canker sores. Turns out (after doing private tests because doctors refused) I had a bad folate deficiency. Our healthcare system is broken and needs more checks and balances for all the modern nonsense the average patient could be experiencing.
My Doc also said low dose Creatine was risky and she had seen kidney damage even at low dose. I got scared and stopped taking as well, but would like to start back. It really helped my sleep and exercise performance. I will review the research for myself.
@@christaherron5759 Your doc is objectively wrong. There are no long term studies showing kidney damage from Creatine.
one thing layne has brought up alot before is we know more about non responders and that non responders are more common than previously thought
I personally don't see a lot of benefits in strength but I'm 65 and I have joints limitations. However, the cognitive, mood aspect is greatly improved.
I'm 66, no health issues and pretty fit, but my energy level has been waning a tad (getting older) and I wasn't getting the results I used to from my workouts. I started taking 5mg
daily (I didn't pre load) a month ago and after 2 weeks my energy and workouts increased markedly, and I'm feeling quite motivated, and I've had no side effects; though I did
need to drink more water, as my "No. 2's" were getting too difficult - the extra water cured that.
It’s pretty insane how distinct the difference is on vs off.
@@kbrizy7490 Since I posted my comment 5 months ago, I've really gotten much stronger; not so much a lot of growth, but more strength with some gain in
size. I'm doing 100+ horizontal sit ups (off the floor) with a 25# weight behind my neck without even straining, and I can hold a 50# dumb bell in each hand,
with my arms at a 90 degree bend for almost 1 minute - and more.
“There’s no solutions, there’s only trade-offs.”
Always love seeing Thomas Sowell quoted.
Nice! I didn't expect that anyone would catch that
Dr. Sowell is the GOAT
Oh I love that 925 Black Bay! Great choice.
Great video…!!!
I started taking about two months ago to gain a little weight and add lean muscle. I was diagnosed with Crohn’s disease in 2000, not on meds since 2016. I was very surprised at the benefits of creatine in my bowels. Others have complained about GI discomfort but for me it was the opposite. Been having the best poops since I was diagnosed. Maybe something about the water absorption in the intestines. Either way was a very pleasant surprise for me. Thanks for all you do!
Wow that's super interesting, have you met or heard about any one else having similar results?
Are you taking creatine in isolation, or has your diet changed?
Taking it with whey protein, pinch of cinnamon and a teaspoon of olive oil. Wasn’t taking whey protein before either so it could be in combination with that. Other than that dirt hasn’t changed
@@Thegingercrew733 So not just added protein, but added energy (calories) as well. Thx for the reply.
Creatine is in trails for Crohns, UC and IBD.....ua-cam.com/video/GHKLNId2t_Q/v-deo.html
The issue I have is the dry mouth and passing of water. Also annoying because I train in the evening and I feel it’s a bit of a stimulant that keeps me awake but otherwise great product
20 years ago I used Creatine in liquid form and I feel it helped my cycling fitness get better. Then I started getting cramping when I used any creatine, so I stopped using it and the cramping stopped. In 2021, I tried it again in power form without loading and cramped terribly within 2-3 days during cycling trainer rides. I consumed proper amounts of fluid and electrolytes pre, during and post workouts. So I stopped again and cramping stopped, but it took at least a week for cramped Muscles to recover!!!!
Great video
For me the "saturation" (at 5 g/day) takes about 3 weeks to feel the full effect. It also takes about 3 weeks for its effects to fade away when I quit taking it.
@GG44 Everything just returns to normal. Not much strength loss. I pretty much kept the gains I'd made. For me, creatine seems to help with the last rep or two, especially towards the end of each section (body part) you're working. I believe that's where you make your progress/gains. Almost like premium vs regular gasoline.
@@biknjak since the last reps closer to failure are most effective for hypertrophy, creatine is incredible for size gains
I’ve noticed improvement with my power output in cycling using creatine. Longer sustained sprints. Haven’t noticed weight game, but I started taking creatine part of my weight loss journey so🤷🏻♂️.
@peter
My experience on creatinine:
2017 - Creatinine 1.53 mg/dl, was hitting gym 5 days a week. Stopped gym ran around multiple doctors, everyone suggested a kidney biopsy for further prognosis. Couldnt believe the predicament after caring so much about health and fitness. Was around 82 KG for 168 cm height.
2018 - creatinine 1.4 mg/dl stopped going to gym, ate moderate amounts of protien.
2019-20- turned vegetarian, covid hit, no gyms, no blood tests.
2021 - Creatinine 1.27 mg/dl .No gym since a couple of years. Started losing muscle, over all body composition changed.
2022 - Sept, Creatinine 1.16 mg/dl, No gym since 3 years lost a lot of muscle body weight around 72KGs.
2022 - Nov started hitting gym.
2023 Feb - Cystatin C 0.69 mg/L, Creatinine 1.4 mg/dl ; started gym since 3 months, 5-6 days a week, 70-100 grams of protien per day
Lost fat have put on decent muscle.
72KGs
Ps: Never been on any sups, all these years.
Amen on cyastatin-C test. I was told by doctor that I was in stage 3 kidney failure so I recommended the other test and my eGFR was 90.
What’s a good brand to use?
Creatine has such a significant impact on my performance that I worry about having some kind of underlying condition, when not taking the creatine.
What do you guys think about creatine malate vs monohydrate? I've taken both and remember malate working better on me, at least that is what I remember (that was probably a decade ago). Most people say that creatine monohydrate is the most tested and always works, and always should go for this one. Do you have any opinions?
When looking at the different brands, how do you know you’re getting the best quality Creatine? What should we want in the ingredients list? What should we avoid?
I started to take today specially for memory. I saw a podcast where the owner of MOMENTOUS was talking about the benefit of fish oil and creatine together for cognitive issues. I ordered both from MOMENTOUS is a great quality 😊
Thanks
Monohydrate always effs my gut up, but never had an issue with hcl
I am so glad I came across this because I have always been worried about taking out my kidneys by taking creatine.
I’m stopped taking creatinine years ago because of some older friends who blamed creatine for kidney issues. In hindsight, these people were on all types of other stuff that probably caused their issues.
I'm a man in my early seventies in good health, and in a recent checkup, my GP told me that my Creatine levels are EXCELLENT. He added that I should not take a supplement because I could get hurt.
What do you say?
I drink coffee in the morning and the instructions on the Creatine box say specifically - not to combine caffeine with this product. WebMD also warns that one of the possible side effects is - stroke!
If I also consume some tea in the afternoon - can I take this supplement with the tea or shortly afterwards or later in the evening?
Studies or not, I notice significant excess hair loss within days of starting creatine. I've replicated this several times over the years. Not something I'm willing to risk.
🎉Thank you!!👏👏👏👏
Thank you por share, goodjob. Being anabolic, could creatine stimulate the grow of prostate and increase its size?
Creatine is so beneficial for me when training, I’m noticeably stronger, my muscles look fuller and it seems easier to fin muscle. But for me I always noticed a pattern where it would make my face bloated and my skin worse and in the end I decided it just wasn’t a trade off I was willing to make as you can stay in good shape without creatine
How did it make your skin worse? Acne?
@@AZ-gs6hj yea my spots always seems a bit worse (not terrible, but worse) and my skin just seemed to get a bit redder, be more sensitive/itchy
@@BasslineHeavy That's because of the DHT increase... The face blooting is also real, this is because the creatin osmotic effect occures everywhere where are muscles.
Also your brain will down regulate the hormon production because of the artificially elevated DHT, to decrease it back to normal levels. That's the obvious reason why creatin especially works the frist couple weeks and then you turn back to normal but with the blooting and maybe GI issues. The GI issues are also not to underestimate because it can cause deficianies in you system. This also explains why there are studies out there which show increase in injuries.
By the way the cognitiv increase is also caused by the elevation of DHT. DHT crosses the blood brain barriere if I remember correctly...
i noticed my face getting bloated as well after using it for a couple of weeks, so it was the creatine after all i guess
@@jiskefetisj For sure. It puts water in the muscles in a supraphisological way. Wheather the muscle is trained or not doesn't matter...
I'm going to show this to my doctor the next time one of them tell me I have kidney issues because I'm tired of telling them my creatinine levels are high because I take creatine. I'm glad you've mentioned how resistance training can affect liver enzymes as well because I've had to tell them that as well.
If you have to educated your doctor on health and fitness you should probably find a new doctor lol
@@visionforetold4568 well it's the va, so not a lot of viable options.
Bro, same here!
@@visionforetold4568 99% of them are moulded for the same cookie cutter
Your doctor cant no anything about nutrition or fitness. Medical students do not have any classes on nutrition and fitness throughout their studies. They know how to help you, when you are in pain. But they cant give you tips on nutrition or fitness.
Can anyone share the paper, Peter spoke about, that says Cystatin C should be an ideal bio marker for renal function test.
This is great
Who should not take creative? My ckmb is high . Can I take it? Thank you for your time. God bless
Peter, I am curious because I had heard you say that VO2 max is the most important metric. However creatine supposedly has a negative effect on VO2 max. Is the impact low enough that you would still recommend creatine to older people? I am looking at optimizations for my parents in their 70's.
What's a good creatine recommendation?
What’s the best form of Creatine for cognitive benefits?
I took it years ago for quite some time , my only negative, it used to sometimes leave me feeling a bit ordinary in the gut
Is Creatine ok for kids? What would a dose recommendation be if adults are taking 5g daily? My son is an 11year old with T1D. His BMI is < 5% on the growth charts. I have been adding MCT powder to his meals for some extra fat, but no noticeable change. He is playing soccer 3-4x a week and has also started Ninja Warrior classes.
Exactly the pcp my husband went to said “it’s too hard on the liver” and my husband asked him to explain the reasoning or data behind it, and his doc got flustered and resorted to personal bias instead. Healthcare in US folks🎉
I just started taking it and I’m not that happy. I like a yoga runners body. Now I feel kind of like doughy water weight puffy girl. I think it did give me more energy working out, but the next day I was all puffy, like I had eaten a bunch of dairy or something. 👎
@@HH-gv8mx that’s the benefit of creatine, it encourages more water to collect in the muscles. I understand though, i think I see that affect being uncomfortable.
Be careful if you are prone to getting gout. The initial dosing of creatine can cause a rather intense flare up. It happened to me, and creatine was the only thing that I could attribute it to. I did some research on lifting forums, it was mentioned and discussed several times by other athletes. Other than it is the best supplement available.
Thank God for your comment!!!!
I have experimented with Creatine for years. Every time about a week or two later I feel systemically inflamed. My entire rib cage gets sore. My SI joints hurt. Everyone tells me that it’s gotta be something else. I am a vegetarian so I don’t know if that’s playing into it but I really wanted the cognitive benefits supposedly from Creatine. I have never had any symptoms of gout or any other noticeable health issues. I tried at small doses too -30yrs old, 40,50 and 59. I was totally sold by the scientific confidence that there were no problems with it. But it fucks me up! Thank you for helping me relinquish this supplement. I felt so alone.
High fructose corn syrup is the problem for me. No more Gatorade, pop, pan kake syrup, or hard candy. Haven't had a problem since
Lot of your vegetables have oxcylate in them 12:40 s@@petermaharajh2088
Would be interested to learn more from an endurance athlete perspective
Any research/information on creatine and BUN? Haven’t been able to find too much on this.
I gain around 3-4kg when taking creatine but I feel lighter at the same time wich is a bit odd feeling.
I also feel a little more energetic and stronger.
Creatine does however increase the tendancy for muscle cramps in me.
In my opinion as important as creatine is magnesium. Maybe even more, so I buy monohydrate with magnesium in it, definitively better in terms of muscle cramps, especially when you don't have any problem with training but some with correct diet in some days. 🤔
Drink more water, take more electrolytes because creatine will make you use up water
@@perryscifi yep need more magnesium with creatine use
Another mechanism which may explain a gain in muscle power is through the stretch receptor. A larger muscle will have an effect on stretch and stretch rate receptors signaling to the brain information regarding strength potential. The brain then responds accordingly. Just a hunch. Let me know what you think.
What is a good clean brand that anyone can recommend?
This questions is going to be out there. I'm a type 2 diabetic and I take a diuretic for edema. I've started working out with weights and I'm trying to figure out if creatine is right for muscle building to help reduce body fat? Thanks
I was trying to reenter the military and they barred me from enlisting for a while because blood work I had, had done through the VA read that my creatinine levels were elevated.
I told them that it was supefiscial due to creatine supplementation.
They said I had stage 2 kidney failure or something extreme like that.
I got off creatine for a month, got another blood test, and was fine. 🙄
Regardless, I got a lecture from the doctor on the hazards of creatine...
I've been taking creatine as an athlete for over 20 years.
The only downside I've found is an increase risk of muscle pulls and tears of you're not extra hydrated.
You need more water when you're on creatine
Yep!
Could you please discuss the research and application of creatine for ME/CFS and fibromyalgia?
THIS!!!!!!!
I’ve been using Creatine on and off(mainly on) for 22 years, consistently. No adverse effects and for me at least, it has not affected my hair. I’m mid 40’s with a full head of hair still. Too bad it has DOUBLED in price in the last two years.
As far as types, I’ve used them all from phosphagen HP back in the early 00’s, cell tech after that to the alkaline, micronized and good ole monohydrate. The latter is the way to go, especially if you can find the crea pure German stuff as it is much finer and dissolves completely. I loaded it when I was young because I thought you had to. That’s marketing crap, I just use 3-5g a day no loading and it still works as expected.
If you do not have the gene for hairloss, DHT will not affect your hair. If you do have the gene however, even regular levels of DHT will cause hairfall, Creatine will only make it worse by increasing the DHT.
i agree, and pretty much the exact timeline and products for me. crazy how much it cost now
@@r1mp2ge creatine doesn't increase DHT
used it for years but with the new prices it's not worth it for me anymore
@@woodenfishes not enough studies
I am thinking of taking Creatine since I am working out a lot. Just have quick question. Do you get high blood pressure issue? I am already taking medication for my high blood pressure. Thanks
Thanks for another great video. I have been sitting on fence with creatine as my hair is already thinning out. However the benefits is extremely enticing for hypertrophy and strength gains…
I feel the same way except my hair is fine. I’m just not super interested in losing it. I go back and forth on whether or not to take it every day.
Try it for 3 months and monitor your hair. It won’t make it fall out instantly. Even if you’re prone, all it would do is speed it up and you can definitely see if you are noticing an increased rate of hair loss.
I had this question too. Good point.
@@andrewwhite4111exactly my situation, have you taken any yet? My hair is incredibly thin at 25 so I don't think the benefits of creatine outweigh the potential speeding up hair loss
Why in the hell would creative cause chair loss? There’s no study or even anecdotes in regard to hair loss and creation. You guys sound like moms from the late 90’s who found creatine in your kids bedrooms and think it’s gear.
Cool chat. Learnt a lot on this doing MNU. But do you know any data that n whether there are age related pros or cons?
I have been taking creatine for 22 years without taking a break...no side effects except if I'm not hydrated enough I sometimes got cramps but very very rarely and not necessarily due to creatine
PIckle Juice...:)))))))
Creatine gives me constant mild headache and I’m very well hydrated. So annoying because I want to take it. I’ve tried different brands and doses.
I 've been taking creatine for years and both my SGOT/AST and SGPT/ALT are through the roof (60 and 158 U/L resp). My creatinine is high but borderline (1.35 mg/dL). Anyone else experiencing similar spikes in their bloodwork? Needless to say, all doctors (plural) I consulted ordered me to quit cold turkey (which I did). Also, for those who stay on creatine (despite elevated numbers) what is a good periodic test to rule out liver/kidney issues? Great video btw, such good information is really hard to come by, especially when the default response of the medical community is to take the "easy way out".
Yeh I’ve had this issue - even had doctors tell me that creatine is bad for the kidneys. Couldn’t find evidence for this claim however.
They told me to quit cold Turkey and of course my levels came back to normal. I think some doctors just get in the habit of treating the test result (trying to get it within ‘range’) instead of treating the patient.
That said I think there is a test for kidney function that exists that people who take creatine and lift weights should take instead - as creatanine tests give a lot of false positives for hindered kidney function. I forget what it’s called though but could probably find it on Google easy enough.
They covered this a little at around the 5 min mark. And mentioned a marker you could focus on more , but there are probably others.
@@739jep Thank you that's really helpful! I will start digging. How about a good periodic test on Liver function? My numbers were so high they thought I drink lots of alcohol (even though I don't even touch that stuff). I find it quite ironic though that an extremely healthy lifestyle such as ours is perceived as pathological by the medical community. Like you said, they treat results, not the patient.
@@Why_Alex_Beats_Bobbie unfortunately can’t help you much with the liver function question. Hope you find the answers you’re looking for!
@@739jep Thank you anyway and good luck to you too!
Yep I had this same problem and they ultrasounded me like I was having triplets, all for nothing. I found a paper talking about highly abnormal blood metrics (incl AST) for weightlifting men. I abstained from weights for 2 weeks and everything went down below limits except for creatinine. So much for personalized medicine.
It helps me maintain stable energy all day
I was always told taking extra creatine was bad for the kidneys and that’s what was elevating liver enzyme’s. When I quit taking it my enzymes went down.
And for some of us, it makes us lose our hair significantly faster. I also found it mucous forming, though not as bad as cow milk with A1 casein proteins or chicken egg whites.
Was your hair loss from creatine temporary and it grew back, or permanent?
@@IndependenceCityMotoring Permanent, but I'm in the process of trying to reverse it. I've been rubbing/massaging natural anti DHT stuff into my scalp in that region (a blend of Greemu with some rosemary and lavender oil), just started using a red light and infrared cap, and taking a mild internal anti DHT herb, Saw Palmetto (I haven't been as diligent with this though).
It is slow going. There is also an old Edgar Cayce recommended treatment that reportedly helps as well. Crude, Pennsylvanian sweet oil rubbed in. I don't recommend this to others though because it could be mildly toxic. But many who are into or open minded to that source, have tried it and a large percentage says that it noticeably helps *over time.* (Like with the saw palmetto, I haven't been as diligent with this stuff, probably because it stinks to high heaven).
But this is all slow going stuff. It takes months and months of consistent application to start to see any noticeable differences. It's amazing how fast it came out and how slow it comes back.
A miracle supplement for energy and performance
I wonder how it effects cellular aging? Is its relationship like protein, insulin etc and mTor
Read reports on creatine and aging and brain function. Magic
I'm uising preworkouts containing 3-5g of creatine for the last ~20 years, and... I've no idea what their impact is, because I don't know how I would be doing if I didn't ever take them. On some very rare ocasions the mere fact that I already swallowed the preworkout has for sure motivated me to go to the gym in a rare moment of feeling weak and contemplating not going.
You gotta take creatine everyday, for it's maximum benefit. Unless you're using that pre workout everyday, which I doubt. 😬
@@seanthegod4585 What kind of maximum benefit? I'm not interested in having an arm like this dude in the vid - this obviously is some kind of disability, probably result of some slight psychological issue on his part. I try to workout 5 times per week, not always manage that. On non workout days obviously I'm not taking preworkout (or anything else). 'Gains' were 1 of goals maybe in the first ~5 years, they aren't one since a long long time.
@@maciejguzek3442 Creatine stores in your body. Taking it one day does nothing for that day.
@@bucsfan2565 thanks for advice, I was only taking it 4-5 times a week for the last ~21 years
What's the watch you're wearing Peter?
Is there ANY concern about cancer with creatinine supplements anymore? I am a daily runner in my 40s who just started lifting again after about a 20 year hiatus, lifted heavily in teens/20s. Naturally bulky but want to keep muscle for active lifestyle for as long as I can. I remember this was a theory at one point, appreciate any insight.
I'm interested to hear about creatine benefits for endurance sports if any? Could the extra water weight negate any performance benefits?
👍
Creatine's beneficial effects for me are profound in terms of strength, confidence and mood. But I have an issue with insomnia whenever I take it. I've been on and off it for over 5 years but find this effect to be consistent whenver I begin taking it again. I can get to sleep fine but am unable to maintain sleep and will wake up after about 4 - 5 hours of poor sleep, unable to return to sleep after this. It gives a wired, adrenaline like feeling. I've noticed a lot of anecdotal experiences suggesting the same thing and pointing to dopamine to adrenaline conversion as a possible cause. If anyone has any information on how to resolve this with the use of supplements etc, I'd be immensely grateful.
Interesting, I am exactly opposite. I take creatine at night because it helps me sleep. When I am off creatine I sleep horribly, on it, I sleep like a baby. Just solidifies the point that everyone responds to exogenous substances differently. There is no one size fits all.
I am experiencing insomnia as well. I wake up after about 5 hours and I am AWAKE. No getting back to sleep. Other than that I feel great and am lifting heavier weights.
A friend uses good quality CBD gummies for sleeping. They worked pretty good for me but I didn’t like taking something with sugar in it.
I am exactly the same on this. Came to the comments to find some anecdotal reports. I stopped taking it because it was so bad.
the lack of deep sleep is most likely due to you burning out your serotonin stores throughout the day because creatine helps you with physical activity and keeps you going longer. try being sedentary for a day or two while taking creatine and see if that improves the sleep. certainty does for me. even though I feel like I have the capacity to just push a bit longer, I don't do it because of my low serotonin. probably caused by a bad gut.
damn. im sold
Does anyone else get muscle cramping while supplementing creatine? Particularly my biceps and pecs will "lock up" or resist extension after being relaxed for a period of time.
About doctors who "go by the book". My doctor got all worried that I might have an enlarged heart because of my low heart rate, even though she knew I've been doing triathlons for six years.
Lol, silly. Doctors aren’t used to seeing people in shape.
Athletes actually do have thicker heart muscles from all the training. Like any other muscle, it makes it more efficient and is not unhealthy. But if your doctor is concerned, just have an echocardiogram to rule out any abnormalities.
In my 30,s My doctor was concerned about my enlarged heart after an ekg during a yearly check up. I ignored his concerns. Fast forward to age 50. I had a heart attack and they said it was brought on by an irregular heart beat and heart arrhythmia. Ignoring this had caused one side of my heart to become enlarged. I now live with an implant defibrillator.
Any recommendations for improving GI discomfort side effects?
The only recommendation is not to take it anymore. You can build muscle without creatine, in fact you're going to keep your muscle for longer if you build it without water retention.
Anyone have any view on the effect of creatine on blood pressure? I used creatine (5 g/day) for about 2 months and my systolic presure jumped 10 pts. So I stopped using it.
What an amazing video! You explained very well how creatine works in the body and what are its advantages. Do you know vegan creatine? I was curious to try this option, which seems to be more sustainable and healthy!
Creapure from True Nutrition
Pretty much all creatine is vegan because it's not made from animal products.
I took creatine in the 1990s and hit all my PBs!
My dad's doctor said I should not be taking creatine because it's bad for the kidneys. How is one supposed to make an informed decision when it seems like there is no consensus among medical professionals? I feel great when I'm on creatine so I still take it but the lack of consensus is alarming.
I myself am a 6ft ectomorph type. I'm a very hard gainer and I use protein shakes and also eat a ton to meet my goals everyday. Would creatine be a good option for me?
What are your thoughts on its application to CrossFit style training
Creatine helped me lift about 10% more and I gained about 14 lbs. My creatinine levels went sky high and my GFR went really low. I quit using it on the advice of a renal consultant. 45 year old male from UK.
I have had zero increases in creatinine. Sorry it doesn’t work for you.
@@jimmy5634 Glad to hear that and thanks. Doing well without :)
Are we sure about long-term effects of osmotic pressure in the heart muscle? and 2. A fuller muscle cell, past a certain point, becomes stronger but perhaps less efficient, producing potentially negative gains in endurance activities?
I'm 61 years old, and I never had any side effect that affected my hair loss or even minor bloating from taking Creatine Monohydrate on a daily basis, in fact: I've seen more hair growth, improved skin, my nails grow faster than when I don't take creatine monohydrate. I've had to have a thyroidectomy with some minor kidney issues temporarily, but once I was placed on Synthroid (Levothyroxine) in 6 weeks I noticed more muscle fullness when I restarted creatine and my kidney functions improved, my nails keep growing, and my wife asks me why my hair is still growing out of control, I dont know? I even noticed my joints don't hurt as much vs being off of creatine. I have tried different creatine, and found the Monohydrate works best for me without a loading phase and it's more cost effective. I don't know why some people say it causes hair loss, other than the fact it may be genetic factors, and not creatine issues? I can honestly say I've kept the same waist line 28" since I was 17 years old, I have more muscle, and a Cardiologist told me I have a heart stronger than most 20 year olds from a complete work up, and stress test. I'm 61 again with about 9.9% bodyfat and feel better everyday, a good healthy diet is also the key.👍💪👊💯❤
Will this help a sports injury?
As a type 1 diabetic with CKD, is there anything other than creatine I could use to have a similar effect?