The Brain Health & Cognitive Benefits of Creatine | Educational Video | Biolayne
Вставка
- Опубліковано 17 вер 2024
- Study: pubmed.ncbi.nl...
Get my research review REPS:
biolayne.com/REPS
Get my new nutrition coaching app, Carbon Diet Coach: onelink.to/9h4d62
My research based supplements: www.outworknutr...
Get my books on how to lose fat: www.biolaynesto...
Take my online course "The Science of Nutrition": chfi.click/lay...
Get Custom Workouts by me for $12.99/month:
biolayne.com/w...
/ laynenorton
/ biolayne
/ biolayne
Used to take creatine. Took a couple of years off from lifting and stopped creatine as well. Started lifting again about 5 months ago, reintroduced creatine 11 days ago. Night and day difference in 11 days. So much stronger, fuller muscles, improved recovery. Not kind of better, WAY BETTER!
Team cree-ah-teen checking in.
My biggest question after watching this is “Have I been pronouncing creatine wrong my whole life?!”
Nope
It's like he says it that way just to piss us off lol. There is an E on the end!!!! Creatine NOT creatin!!
English is weird, like how the ear in bear is pronounced like air and how eyes isn't yes with an e. We'll never know.
Like how hooberman kept calling it “Turk-a-stair-own”
It’s pronounced that way when talking about creatinine which is a medical thing so maybe it is but I don’t know
This video convinced me to start taking creatine again. Mostly interested in the cognitive benefits.
Dude. I totally messed up my brain. The winter after I finished my PhD, I got sideswiped by a truck while biking without a helmet on... I could not read consecutive sentences and had to quit teaching before the following term. I then went into this PTSD spiral, concussed myself in another biking accident 5 months later, which further disintigrated my mental capacity and health, worsened my already poor decision making, and pushed my strict diet into ED territory... After nutritional rehabilitation, I stated adding strength training to my workout routine, got really into building muscle, started taking creatine, and BAM! 3 years later I am fully functioning person who can read and stay at pace with a conversation, not to mention time faculty (at a community college, but still)! Honestly, considering I was nutritionally/physically healthy and still struggling with focus and recall BEFORE I started taking the creatine, I have to believe it was at least a contributing factor to positive brain function.
Did you have trouble staying asleep for 7-8 hours at night? Asking bc i know of some one whose had back to back concussions...now has issues with sleeping 7 hours straight.
@@gdiup9241 I had horrible insomnia for 3-4 years following the concussions. I would sleep about 2-3 hours, fairly solid, then wake up, usually for an hour or two and, if I was lucky, fall back to sleep for another hour or two before just getting up for the day. Sometimes, after a few specifically rough days in a row, I could sleep 6-7 hours with just a quick bathroom break. However, I was also highly restricitve in my diet during that time, so I know the hunger pangs didn't help (I'd wake up in the middle of the night with my stomach growling). I didn't sleep deeply enough to have an actual dream for the entire insomnia phase, which was unsettling for me because I have always had extremely strange and vivid dreams. They're back... for better or worse.
Glad you got better. I stopped biking outdoors due to the risks. I was biking for my health and it was fun however you are traveling alongside 3000+ pound vehicles driven by people distracted by their phones, one accident with a car was enough for me.
As a sleep deprived dad with newborn twins, I approve of this video.
@@xdne-t1e exactly, if i bike on road i go against traffic. Don't care if it's against the law to do that. It's against the law to drive distracted too. But yeah...off road trails is much safer.
Great take on the effects on the brain. Makes sense due to hydration of cells.
Foooooor the algorithm
It’s interesting how something as simple as tweaking your daily routine can lead to major improvements in productivity. I’ve been exploring different strategies recently, and one approach I came across in The Ultimate Guide to Productivity and Personal Growth by Borlest really resonated with me. The idea of breaking tasks down into smaller steps and being mindful of how I spend my time has made a noticeable difference in how I approach my day. It’s not something I’d thought much about before, but applying just a few tips has already helped me stay more focused.
The most enjoyable video with Layne is with Dr. Bark Kay, funny as hell.
Thank you!
Layne I think the Creatine DHT study only measured serum DHT and hair loss is only affected by scalp DHT, so therefore we can’t even say theres a single study supporting that theory
what is scalp dht? pretty sure dht circulates in the blood, thats how it got to your scalp
But finasteride lowers serum DHT and that STOPS hairloss. So I am not sure it is that simple.
@@privtprofile24"finasteride lowers serum DHT and that STOPS hairloss" - in the context of individuals who are genetically predisposed to androgenic alopecia and the androgens are already causing the hairloss. Raising or lowering DHT, systemic or otherwise, is not likely to affect hair growth/loss if the person doesn't have MPB. Could it speed it up in someone who has very mild MPB, or perhaps could a significant and prolonged spike in DHT trigger the start of MPB that otherwise wouldn't have started for another decade absent the intervention? Those are interesting questions on the margins, but most people know if they have hair loss issues or not and 5g/day of creatine isn't going to summon the Norwood reaper to Ronald Reagan's hairline.
I am the algorithm
😂
When I first started taking creatine, I opted for the cheapest brand I could find 😅. I diligently followed the “loading phase” but didn’t experience any of the expected side effects like weight gain, muscle fullness, or intense thirst. I began to think I was a non-responder. Despite this, I continued taking creatine but switched to a more popular brand (without repeating the loading phase). After several weeks, I finally started to notice the benefits, both mentally and physically. It turns out, I am a responder after all! So, my advice is to stick to the trusted brands. 🤣
It takes time for creatine to saturate
I always obey. Liked immediately.
Only channel where I like before watching the video.
Also FTA!
This was a great video.
There is an E in the word, right??
Gonna start pronouncing creatine like this to sound enlightened and annoy my friends
I take creatine before I go to bed because that is the most convenient time for me. What I notice is that it makes my dreams, much more intense, and I am able to remember them better. Lane, do you know of any studies looking at times of dosages and how that might affect uptake? I wonder if taking creatine closer to sleep may impart more cognitive benefit than the beginning of the day.
Thanks for the info 👍
thank you
Creatine probably helps people’s feelings and definitely helps the algorithm
I like Creatine Glycerol Phosphate the most, get it from Metabolic Nutrition. Less GI side effects and thirst and a bonus to gym performance with the glycerol.
Does Layne have a video on green powders? I like to think they're beneficial because of how easy it is to get and prepare. Not sure if it's actually beneficial though. Things like Amazing Grass.
Not a big UA-cam commenter...but if I help any one person that sees this from trying this, I've done good in the world.
I gave this a shot on Friday morning. Within 15 minutes I was FIRING water from my ahole like a supersoaker 2" from the water with enough force to knock a cinder block over.
I couldn't trust myself at all after that - have to sneeze? I'll go sit down - kapow! Think it might be air? It's not, go sit down.
I had to let my dog outside and was nearly in tears hoping he'd hurry up because I didn't want to be outside a 50ft radius of the pot.
Meeting went a little long, I'm sweating in fear that maybe it would happen without giving me notice.
This brown jet stream happened no less than 10x throughout that day.
Somehow I ingested roughly 32oz of water and expelled seemingly 2 gallons.
I do actually wish this on the worst of enemies.
Man, I used it for a while but it absolutely killed my libido. It really worked great for me. Reps went up massively, but I lost all desire to yeah. I’ve tried it 3 times and each time it did the same thing
Nothing I've taken has worked as well for me as creatine. Not even close. Everything else I've tried Ive stopped after a few months. Creatine on the other hand after 2 weeks ...
However my GFR is right around 60. It's always been low. On creatine is goes below that which is expected. But that concerns me.
Interesting, there is a similarly pronounced supplement called creatine
My biology teacher today said that Creatine supplements are useless and that they only only fill your muscles up with water. I wanted to be respectful because she is my teacher and knows more than I do but WHAT THE FUCK
Probably right. Hydration is good though. But do you need all the extra water in your muscle that 5g gives, maybe 1g is enough
@@brucejensen3081Looking swole with no additional effort? Sign me up.
I mean... if they're aware of how water would be drawn into the muscle, they would have to be aware "only" is missing the entire reason this happens with increased PCr stores in the muscle. Besides, look into research about pre and intra workout hydration levels. Only bringing water into the muscles would still be a benefit.
As to the other comment, you need the water if you want more local PCr in the muscle, and smaller dosages are likely to see little difference as the body will decrease creatine production to an extent. Some individuals won't need 5g, but this doesn't vary tremendously.
From what I've seen, the cognitive benefits of creatine seem to be improved with `20g /day, as opposed to the 5g/day for physical performance
Does this mean if one wanted to really get maximum benefits from creatine, you should be taking 20g/day?
Or is the 20g best implemented in an acute setting, when you're under mental stress?
Also, I'd say that creatine, and specifically Creapure, is not exactly "cheap" right now
Good video
I take the normal saturation dose (5g/day), and I have chronic cerebral effects from a TBI (and advancing age probably won’t be helping). It would be nice if the steady dosing of creatine helped with muscular and cerebral performance. 🤞🏻
My doctor says I should stop taking creatine because I have high levels of creatinine in my blood work and my kidneys are having to work harder. Everything I read says otherwise. My GFR is normal range though btw.
My doctor said the same thing, but after some research I decided he does not know a lot about creatine.
would never suggest to ignore medical advice, but ehile increased creatinine levels may help detect impaired kidney function, this increase is seen in individuals who have increased protein intake or supplement with creatine. The elevated creatinine level is not itself indicative of impaired kidney function and would need further testing to diagnose. Being the effects of creatine are good but minimal, do what you feel is best based on the advice of your doctor, but consider another opinion or further testing based on your resources. Likely you take a month to come off creatine, have work done in the interim, find the kidneys are good, and take a month to come back on creatine.
Creatine and creatinine are completely different and unrelated. I'll leave you to research this yourselves. Some doctors are dumb dumbs just like any other profession.
The first thing he says “First of all like and subscribe” If I like your content, no problem, first I’ll watch the video, then I’ll like and subscribe if I liked it.
Great video, great analysis, great channel!
Like mentioned, this if from one study, so yes, we take it with a grain of salt, and more of an indicator than as proof of cognitive improvements through creatine (to be fair, there are other studies suggesting that creatine plays a role in the brain).
But how about the 2023 study on erythritol? It was actually a double study (an in vitro, and a pilot intervention study). Followed in 2024 by a study on xylitol with similar results, and another erythritol intervention study. All showing that typical doses of erythritol can significantly increase the risk of cardiovascular events.
Why are we so positive minded on this one creatine study showing some possible improvement and so skeptical about a double study (IMO, pretty good) on something so relevant to health as erythritol? Especially when the follow up studies point in the same direction?
Incoming anecdote, saw a video on another channel a couple of weeks ago on this very topic and added 15-20g for the past two weeks. The brain fog is gone and can sleep to my alarm in the morning. It’s insane. I hope more data comes out about it because for now, this is working for me.
Creatine monohydrate from Optimum Nutrition. 5g doses spread out throughout the day.
Are u saying u take multiple 5g doses? And if so how many doses/total intake daily do u do.
@@kavishU0902 ah, I see the confusion. Three to four 5mg doses per day. That’s 15-20mg of creatine per day. I drink it with my water at work. I have an 8oz cup of water about an hour before bed, hopefully avoiding having to get up to use the bathroom.
Do you really mean mg (rather than g)? If so, it must be the placebo effect.
@@blinsmaslom3263 hahah I’m regarded….yup Grams!!!!!
Creatine for breakfast, lunch, and dinner. Sounds good
Keep the.mighty algorithm happy!
Why are these people weird out by the way layne says creatine, seems right to me😊
I always consider the minimum effective dose as megadosing doesn't mean better, it could actually harm you. 30g creatine is a lot, did they not find positive cognitive effects in lower dosages?
A very high percentage of your methylation is for creatine and phosphatidylcholine so if mthfr or your methylation in general is suboptimal then supplementation could certainly be beneficial
I had a bad concussion and did a N of 1 study with it. While I can't plecebo myself, I can report days with no creatine symptoms were the worst, not just subjectively. According to my watch, I had frequent episodes of tachycardia, one of my symptoms. With 5g it happens 1-3 times a day. With 10+ it's extremely rare.
Maybe I'm just getting the placebo effect, but I forgot it the other day, had multiple episodes, then got home and saw I forgot to take it. I think it works.
4D Algo Rhythm.
"creatine causes hair loss!" I'm already bald, so checkmate.
Did you OD on creatine?
@@AustenSummers 🤣
I love the grounded reality of this channel!!!
Retirement took a toll on my finances, but with my involvement in the digital market, $47,000 weekly returns has been life changing. AWESOME GOD❤️
Massive! Been trying to trade on my own for a while now, but it isn't going well. few months ago I lost about $8,500 in the trade. Can you please at least advise me on what to do?
@@KuramaUchiha-id1owMaria Angelina Alexander I really appreciate her efforts and transparency.
Giving her my initial savings of $12,000 to invest in a brokerage account was a turning point in my life. It's been an incredibly rewarding experience and the best decision I ever made!
This is a definition of God's unending provisions for his people. God remains faithful to his words. I receive this for my household.🙏
One key to successful investing is acknowledging that ups and downs are part of the journey. No investment is guaranteed to succeed all the time; instead, it’s about managing risk and capitalizing on opportunities. The goal is to achieve a higher rate of return than the losses incurred, which often means maintaining a long-term perspective and not being swayed by short-term fluctuations.
I'm curious to whether creatine mono vs Creapure is relevant?
Is it worth the extra money?
Obviously, the consistency between products is completely different so I'm curious
Look for creatine that has the 200 Mesh mark in it ( Meaning it's micronized and it's the finest quality of creatine )
No difference other than solubility. If ur short on money or just want the best value, get normal creatine mono
Banger video thanks Layne💪
Regarding creatine being a gut irritant, for me personally, it was obky an issue for about a week. Haven't had issues since.
Is creatine safe for the elderly?
Yes.
Yes, and it reduces the chance of getting neurodegenerative diseases such as alzheimer
No ,not if you're a dinosaur
I noticed hair thinning when I used creatine regularly on two separate occasions. The first time was in college so I stopped, my hair went back to normal. 15+ year later I started use creatine again but eventually noticed the same thing. At first I attributed it to getting older and it was noticeable enough I was going to start using minox but then I remembered how creatine affected my hair before which I had forgotten about so it wasn't like I had some placebo effect where I believed creatine would thin my hair when I started using it again. I stopped using creatine and my hair once again returned to normal without me doing anything besides stopping creatine use. I'm not saying this will happen to most people, I'm in the minority as I know a lot of people who use it with no effect on their hair. But it does affect some people so keep an eye on that if you do start using creatine.
yes, I've noticed that, 10%-20% increase in strength on most lifts tough
Same here. I have at three periods, years apart, taken creatine over some months and noticed the same. Its like my hair suddenly wants to be 30 years older when I take creatine.
Anecdotal but similar story for me, I’m 32 and have never had any issues with hair loss and within 2 months of creatine usage it’s started to thin. Of course could just be a coincidence, but thought I’d share anyway. So far it’s probably been around 5 months of usage and it doesn’t seem to be getting noticeably worse, it’s probably subtle enough that nobody but me can notice.
I take it for improved energy and makes me feel more refreshed in the morning upon waking up, even after a disappointing sleep. Any strength gains are just an added bonus imo
Algo goes brrrrr
Vegemite, in Australia we just eat Vegemite. It’s absolutely loaded with everything basically.
We have a reputation for being friendly and masculine.
Now you know why.
You guys are also known for doing that one thing to the 'roos
Used to. You used to have that reputation. Now you’re seen as woke wimps. You didn’t eat enough creatine and it shows.
Creatine is the only supplement that I took that I noticed the benefits on my own body. I sleep better, have more energy throughout the day and during workout, less brain fog, my frequency of occasional headaches also decreased significantly.
At 3:38 accountants in tax season!
I'm dying, trying to get work and workouts. Actually did feel better today after a creatine and protein shake
Glad that you said no need to take supplements. Just stick with real food, single source. Fruit local and seasonal. Only take supplements when a blood test indicates a need.
That’s what you wanted to hear, don’t you.
So we just ignored 90% of the video did we
Is Creapure from Germany still a standard. Optimum Nutrition used say Creapure. Not so now. I assume their creatine is made in China. Great intel.🏊🏻🏋♂️🧨🦊
Always makes me feel depressed.
"Train harder than last time" oh damn, Greg Doucette nearly jumped into this video. 😂
Fooooor laynes mom
I can attest to cognitive benefits 🧠
Amazon- Nutricost 200 servings of 5g of creatine for $38. Cheapest ive found so far
What about if you have chronic gut issues? /: Thats the main thing giving me pause from trying it
Just try 5 grams a day, micronized creatine monohydrate, with enough water. See how you feel.
@@goldenirie been thinking for awhile about getting his recovery supplement. I know it has 5 grams but idk if it’s micronized though
@@ashleydawson4057probably better off just getting a pure micronized creatine supplement to try, so you can use it on its own and know that if you have GI problems it’s the creatine and not something else in the mix.
I know it's not a major problem but would like to know more about the water bloating.
Especially if doing a loading phase. I just started the 5g/day but during loading I did notice weight gain and general flabbiness (with no changes to workouts and nutrition). Hoping it fully goes away lol
Can you take the Recovery as Pre-Workout?
Any recommended brand for creatine mono hydrate?
creeuhtin
Thinking the same thing....since when. Lol
Layne's always pronounced it like that. It's his shtick
Will it increase your creatinine levels and is this bad for you?
Yes and no.
Your creatinine levels will be high anyway on high protein intake and muscle mass. Creatinine levels are an okay indicator for kidney health for sedentary people, not people who take training seriously.
Is there anything that can replace creatine in the brain if you cant take it for whatever reason?
It keeps me awake if I take it at night so it's doing something to the brain.
No sleep issue if I take it in the morning.
There aren't any acute effects, the time of day is irrelevant. Maybe it bothers your tummy
Ive heard people argue that you should pay a little extra for Creapure because it ensures what you are getting is actually creatine monohydrate. Do you agree?
Yes. Don't want toxic crap.
can i put creatine in tea or coffee? is it still effective?
For the algorithm!
Guys in early 20s start taking creatine. At the same time that balding starts and is noticed. It is just a correlation. Creatine does not cause the balding.
What guys? And if they're balding in their early 20's they're doing something very wrong, and that ain't taking creatine.
What? I didn’t say it was creatine. I said the opposite. And many people start slowly balding in their twenties. Go look at the data. But i was literally saying it wasn’t creatine’s fault.
And no, nothing is wrong with people who start balding young. It is highly genetic. Old people aren’t just suddenly bald one day.
And if you are implying the problem might be steroids, then yes, that is a far more likely reason for increased balding.
Next time read what i wrote before commenting
Creatine causes hair loss is some people. Fact.
Everytime I take creatine, shedding increases. I stop, shedding stops.
Whatever you denounce that as, make sure it isn't the 'Placebo effect'
Definately increases DHT, that's not even debated. Those that are sensitive to raises in DHT, that are just holding on to their hair, may see the push needed to initiate the shedding process.
Creatinn brothers
I read it shouldn't be mixed with caffeine, that caffeine can cancel the creatine benefits, in case anyone is mixing with coffee like I used to
No this is not true
Can creatinine help people trying to recover from anorexia , do help recover and gain back lean muscle mass ? Please helpppp!!!!
Creatine puffs up the algorithm
Creatine > creatinn
If you had one kidney, would you still recommend taking creatine?
bro explained so intense that the mic got scared 😂
Next video: Creatine KILLS YOU 😂
Do you of any studies around creatine usage and impact on kidneys and blood pressure?
I would like to know too
It's the most studied supplement around, for kidney there is studies, for blood pressure there's likely something even if was just something they measured during another study.
You could search pubmed.
No. Search all the videos for creatine. It's the most researched supplement out there, been researched since the 80's, and still the only one that has any positive effect
This comment is for the algorithm
Echoooooo
I have tested creatine in various forms over the past 10-15 years and have always found that I get an initial benefit in strength etc but then it always leads to chronic generalised pain in all my joints and muscles. Once I stop creatine I usually return to normal within a month or so. I’ve never been able to find case reports of similar or come up with a mechanism for this.
Would love to know if anyone has experienced similar or if Layne has something to add?
Unfortunately, it's not so good for my stomach. 🤷🏻♂️
What about creatine non-responders, I took 6 grams for a few months, I did not see a noticeable bodyweight gain, I stopped taking creatine, 4 weeks later neither my strength or bodyweight have significantly changed.
At 215 lbs, do I need a high daily dose?
What could the possible cause of not responding to creatine?
I believe there's evidence that non responders see benefits at a higher amount in people who have low levels of creatine from regular diet. Can't recall the source for that though.
For the algorithm
THE ALGORITHM
How did their stomachs handle that high of a dose? When I was younger I tried loading creatine once and ended up with diarrhea.
Damn I asked too soon. Grinding creatine in a coffee grinder can make it close to as fine as micronized
Creatin
FTA
Any other hyper responder out there? I have more than enough with building up to one gram a day over a time of two weeks. If I went straight to five grams, I would not be able to work, train or function.
I remember hearing that creatine helps with cognition and potentially depression in high doses.
I already had tried multiple meds over long periods, landed on one that at least helps me function a bit better. On top of that I was lifting 3-4 days a week and running 2-3 long distance. Depression would have been much worse but my lifestyle did help. Despite that I was still in a pit.
Decided to test it on myself by increasing to 20g. I won’t say it was night and day, and in fact I didn’t notice the changes. HOWEVER, I ran out and had a delayed package one month. I did immediately notice a difference in my mood and work performance (along with a tad muscle deflation). Upon starting up again I realized there is something there that I don’t believe is placebo. It’s been pretty consistent and I consider it to be an additive cognitive benefit to an overall healthy lifestyle, along with talk therapy and meds (if you feel meds are needed).
What is the stance of creatine for senior citizens? 70+
Apnea?
😊
Can I add creatine to a hot drink like coffee?
For the mf algorithm!
Al Gore Rhythm
CRE-A-TINE!!!!!!!!!!!
Fta gang