Creatine: Benefits vs Side Effects (The Science)
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- Опубліковано 3 лип 2024
- The first 1,000 people to use the link or my code 'docunlock' will get a 1 month free trial of Skillshare: skl.sh/docunlock04221
Creatine is a popular dietary supplement that is used to help with improving athletic performance. This video is a deep dive into its benefits and side effects
Producer and Narrator: Dr Ankit MBBS(Hons) FRACGP
This video includes a paid sponsored promotion which had no impact on the writing or production of the remaining video.
Timetamps:
0:00 Intro
0:39 How Creatine Works
2:09 Role of Creatine Supplementation
2:36 How Much Benefit Does Creatine Provide?
3:25 Creatine Supplementation in Vegetarians vs Non-Vegetarians
3:53 Does Creatine Improve Brain Health?
5:30 Side Effects and Safety of Creatine
6:56 How Sporting Organizations View Creatine
7:24 Who Benefits Most From Creatine
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#fitness #creatine #docunlock
Full transcript and references: www.docunlock.org/youtube/cre...
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References:
[1] Guyton and Hall Textbook of Medical Physiology 12th ed
[2] www.uptodate.com/contents/nut...
[3] journals.lww.com/acsm-csmr/Fu...
[4] www.ais.gov.au/__data/assets/...
[5] pubmed.ncbi.nlm.nih.gov/28615...
[6] pubmed.ncbi.nlm.nih.gov/34199...
[7] pubmed.ncbi.nlm.nih.gov/14636...
[8] pubmed.ncbi.nlm.nih.gov/32349...
[9] pubmed.ncbi.nlm.nih.gov/33578...
[10] pubmed.ncbi.nlm.nih.gov/29704...
[11] www.sciencedirect.com/science...
[12] pubmed.ncbi.nlm.nih.gov/29059...
[13] bjsm.bmj.com/content/bjsports...
[14] pubmed.ncbi.nlm.nih.gov/33557...
[15] www.wada-ama.org/en/prohibite...
[16] www.ncbi.nlm.nih.gov/labs/pmc...
[17] pubmed.ncbi.nlm.nih.gov/30762...
[18] pubmed.ncbi.nlm.nih.gov/34071...
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Please read the Medical Information Disclaimer for more information: www.docunlock.org/medical-inf... - Наука та технологія
The first 1,000 people to use the link or my code 'docunlock' will get a 1 month free trial of Skillshare: skl.sh/docunlock04221
i'm among the first 1000 people.. i never tried skill share.. still i'm not getting the subscription
Thank you for leting me know about the issue with the Skillshare sign up page - I have tested the link with Chrome and Microsoft Edge and it is working now. Otherwise you can use my code 'docunlock' as part of the sign up process which should also trigger a 1 month trial.
Please reply to this message if you have any further issues
Thank you for leting me know about the issue with the Skillshare sign up page - I have tested the link with Chrome and Microsoft Edge and it is working now. Otherwise you can use my code 'docunlock' as part of the sign up process which should also trigger a 1 month trial.
Please reply to this message if you have any further issues
@@DocUnlock i have lost interest now, i don't want to use skillshare anymore
@Vi3baestar and he's gone into hiding since 😂😮
I've been using creatine since it become available in 1992...I was in my mid 20's back then...and I have not stopped using it,... I'm over 50, "jacked at 235 lbs," ... in which I get medical checks regularly at the VA Hospital...and I'm in perfect HEALTH. That's 30 years of solid CREATINE use...with no ADVERSE SIDE EFFECTS.
Good for you man! I’m glad you’re out here killin it stay young forever bro.
what brand do you recommend. and how do you feel about creatine capsules?
@@jfigs123 go for creatine monohydrate. It’s the most researched version
What MG do you take
Do you take steroids along with the creatine considering your old and dong produce enough testosterone??
I started using creatine in high school and got ripped. Now I’m 31 and just started it again. It’s come a long way as far as solubility and taste since then. Back in the day it took a lot of powder and was really gritty.
How did you take it? How many grams a day from day 1? Im about to start Monday
Yeah, I’m 38 and started taking it back in 2006 and it tasted like ass lol. Now it’s very drinkable.
@@mikeoxlong920 it will have the dose information on the label. Creatine Monohydrate should be 5 gram scoop and Creatine HC1 would be 1 or two gram scoop. Just depends on which creatine you buy and your body weight.
Great video! Creatine has been a game changer for me. I did experience the bloated gut feeling in my loading phase, but that went away after 2 weeks. I’ve been on it for a year now, and feel mentally sharper, and have more energy, and recover quicker after working out. That’s just my experience though..
Sharper as in like a stimulant?
Glad to hear that, i just used creatine like 2 days
Can you mix creatine with whey protein?
I also noticed sharper mind, more energy and recover quickly after workout. My friends all moan the next day when we play football intensely for three hours but im like new the next day 😂. Also if you want no stress take ashwaganda sometimes. Ashwaganda ksm 66 completely obliterates stress 😊
Been to the gym for 2 years, started taking creatine from last year, daily 3g , yup it's really useful, just drink enough water , healthy food, go to the gym daily, and you shall have you'r dream body
Never used creatine and had better results than old those weak gym boys.
@@mcmerry2846 depends on boy and commitment, creatine is not magic, it's just like a extra boost
@@oddsquad9147 your body weight? I want to know the ratio of creatine:body weight. Usually peoples uses 5 gr per for daily serving.
@@hobojump7651 74 kg, i used 3 gram per day
@@oddsquad9147 Thanks broo 🤝
For me i experimented a bit with it. Started with about 1.5 grams of daily intake up to 5 while not changing much about my life. In general the more i take the more energy and focus i have the whole day leading to me not getting sleepy early enough. Therefore i get less sleep (instead of 8 hours i sleep around 6 while feeling like having the same energy). Also i feel less stressed about having to workout while working as a cashier and studying to be a teacher. My workout and strengh is getting significantly better. From bouldering beginner/advanced tracks (Difficulty in my bouldering gym goes from 1 to 7 and i started at 2) to fully bouldering advanced trackes (consistently doing 4 difficulty, close to doing my first 5). As a side effect while my energy has gone up i cant relax as i used to anymore. The moment i have free time i tend to always try to work which, in long term, is unhealty in my opinion.
From that i try to take 5 gramms when in stressfull times and 3 gramms when in relaxfull times.
Will keep this in mind, thx brother
Do you drink more water?
Hi, thanks for the video
I'm using creatine for about 20 years... everyday around 3 grams.
It's really an amazing supplement!
I've tried out every possible variant of it.
"PH-x" or "ALKALINE " is the best if u have sensitive stomach
Jw are you bald ?
@@_Crunch dont take creatine your body will produce less when you stop, its a trap like a drug, not enough creatine is a health issue
Did u get capsule form?
Have you tried hcl yet
I hear some people get acne?
I have to stager my Creatine intake a bit when I’m on. Because I get edgy if the levels get to a certain point. This can be irritability, and difficulty falling asleep. I find if I back off a day I feel better. Definitely notice the strength increase. As well as my clothes fitting tighter. And increased muscle density. Also, need less sleep. And can focus and work much more. The brain power theory is no joke. All in all it’s a win for me.
same
What’s you intake? Still taking it every other day?
Started recently and already see a big difference in my reps
Any side effects?
@@David-vn2id you become a natural jack show
@@905legends Hair loss?
@@David-vn2id just use a shampoo with dht blocker 3 times a week and don’t go overboard with creating and you won’t lose any hair.
Very informative Many thx bro
Perfectly explained!❤️
Glad it was helpful!
You got my subscription. I love the content.
Best video on Creatine to date. Perfectly explained.
Glad you liked it!
Your content is very interesting in this world full of influencers !
Great video, hope to see videos more frequently
Thanks! I'm trying to push out one video a month for now and seeing how this balances out with my clinical work. I'm glad you enjoyed the video :)
@@DocUnlock glad to hear that, I appreciate all of your video, very informative and honest ,keep it up!
will use it today
Best of luck with your training :)
I'm 66 and I've been using Creatine for several months, with excellent results and no side effects. I am very pleased with the results I've achieved.
what were the results, if you don't mind me asking?
@@slavaj4582 I've experienced much more energy and stamina during my workouts and gained increased strength, along with a noticeable amount of muscle gain and tone. I've actually had people (strangers) tell me how fit I look; yesterday while I was doing a "cool down walk" after running a few miles (at my apartments) a guy in a truck slowed down and yelled "looking good" while passing - this is quite motivating.
great video
Thanks!
I've just recently started using creatine monohydrate, 5 grams daily. I didn't get any stomach discomfort, but I did notice my weight went up a couple pounds and stayed there for a couple weeks, I'm guessing from water retention, but it didn't interfere with training, I'd say it did help me get more reps in with each exercise. I didn't notice any memory-related benefits, lol.
I am looking to take creatinine but I dont want to gain the weight. Did you loss the weight after the first few weeks? I want definition over mass.
@@marclucido5721 the weight gain I experienced was negligible, like 2-3 lbs (I'm 6', 208 lbs), and if you stop taking it, you'll shed the extra water weight in a couple cardio sessions.
Don't expect miracles from creatine. In gamer terms, I'd say it gives you a +5% buff to stamina, and +10% stamina regeneration. Nothing major, but every little bit helps, right?
@@mcrugin8817loved how you used game stats, it couldn't be any more clear for me that way! Thanks! XD
You need 10 grams a day to get the brain benefits
@@zyxwfish Nah, I'm good. lol
Love your content on creatine. I use it in recent month. It really works when i do HIIT....
I have been taking creatine for years now. I am a vegetarian. My best way to test the improvement I got was looking at how my press-ups improved. From that I deduced that my improvement was over 20%.
how is your hair?
@@emil7651 I use creatine for a year nothing wrong with my hair.
At some point your vegetarian diet will catch up to you....I have a good friend that I've been friends with since high school, we're in our early 50's now and he's been vegetarian for over 15 years and these past few years his skin has turned pale, way more wrinkles than me and just didn't look very healthy, I kept telling him he really needs meat in his diet, but he would argue with me. My diet has always been pretty balanced between meat and vegetables but I was about 30 lbs overweight a few years ago when the COVID crap started so I dug into the health section trying to boost my immune system naturally which led me to fasting and keto which I had very good success but then I came across carnivore thinking what in the hell is this...meat, animal fat, butter and eggs only? I was skeptical but being a lover of science I wanted to see how carnivore would work and if what I was hearing from everyone was true or not. Even though I had lost all of the weight I wanted, I had leveled out on keto eating meat and veggies but when I switched to carnivore I actually started losing weight again and I wasn't even trying to lose weight so I had to go back to eating 3 meals per day just to maintain because I was trying to add muscle without adding fat which led me into more research about our digestive system, so this is so long but it's important that you hear this. The reason why vegans and vegetarians eventually suffer healthwise is because our digestive system absorbs nutrients from plant based products at a SMALL fraction compared to animal products. This is how I finally realized that a humans digestive system was meant for carnivore. I'm not saying that you can't do okay with mixing in some veggies here and there if you really love them but I also learned that nearly ALL plant products actually have toxins they use to protect themselves since they can't run away or fight for themselves so their toxins are in the seeds and skins of most veggies. Cruciferous vegetables seem to have the least of these toxins but regardless we barely absorb the nutrients even though they are nutrient dense, we barely get much of it where meat, animal fat, butter etc our digestive system is able to absorb just about ALL of the nutrients...this is why you can achieve optimal health on carnivore but NO ONE will EVER achieve optimal health on vegan or vegetarian. I'm in my early 50's and have the energy that I did in my 20's and 30's, I feel great, I'm finally adding some muscle back to my frame without the fat and I don't even try to diet. The rule on carnivore is to eat till your full, and don't eat again until carnivore items sound good again. People ask me, how do you eat the same thing over and over again day after day, I say, if 4 hours goes by and an egg doesn't sound good to me...I wait a few more hours then all of the sudden that egg sounds good to me then I know my body is finally really ready to eat. Anyway, Dr. Berry is one doctor I follow that I learned from, you might check him out when you start having issues on your vegetarian diet or you can get ahead of it. If you do decide to change things up, don't go too fast on carnivore cause people that jump right over get the shits for a week clearing out their system and all of the stored water from the excess fiber from plant based, your body doesn't need to hold on to it anymore. I changed slowly so my body adjusted better. Anyway, when I saw that you are working out and then said you were vegetarian it was confusing, animal based protein along with the extra creatine will help your results so much more!
@@shawnlewis1918 Hi, Shawn. I think you need to be careful when you talk of a 'vegetarian diet' in that way, as vegetarians can/will also take dairy and eggs. Which is very different to someone who is a vegan.
In fact, I have actually taken to calling myself a "Dairyegg dude" as I actually am an irregular eater of vegetables.
I would accept that as a vegetarian, it is a little more difficult to have the ideal protein than a meat eater. The big difference with red meat (I believe) is that there is more creatine in that food. I compensate with the taking of creatine.
In summary, when you talk of a 'vegetarian diet' you can be talking of many different forms. Your friend's form of vegetarianism is very different, I believe, to mine. Having said that, I am in no way judging your friend, I don't have the knowledge and it's none of my business. I am merely going off your comments.
@@peterdowney7980 I say vegetarian and vegan together as MANY don't understand the difference and confuse vegetarian with veggies only which I wasn't sure if you were educated on the term but now that I know that you are, that is great. My buddy was MOSTLY vegetarian however would have some eggs occasionally, this is what screwed him eventually in my opinion. As long as you are getting plenty of eggs that will be the ONLY thing that will keep you from falling into the pit that vegans and many vegetarians eventually fall into with chronic illness since I would consider eggs a super food though they never get credit for that but they are in my opinion, LOTS of good saturated fat, very good cholesterol which your body needs desperately to make up for what your own body may not be able to keep up sometimes, tons of vitamins and nutrients and solid amount of protein. Just curious, what is the reason why you steer clear of muscle meat or fish which are also great sources of the same nutrients protein and fat? Is it for Political or religious reasons?
I certainly notice an increase in DHT when I use creatine.
Loved the video
I'm glad you enjoyed it :)
Can u make a video about pre-workout? Glad you are back btw, just found your channel.
Thanks for the suggestion Nadir - I'll put it on my list of potential future topics :)
Yeah sadly I have the nausea effect I don’t eat like I used I’m still experimenting
I use to take creatine, unfortunately with myself, I got bloated and had bad stomach pains, I did also get good benefits from creatine as well..
Try “ALKALINE” Creatine.
You should try tri creatine malate it works the same as normal creatine monohydrate but has a lower ph and the body absorbs it more easily. It's a bit more expensive but it worked for me.
@@chrenos88 Thank you, your input was much appreciated...
You got my subsciption....
is it safe and recommended for teens that go gym regularly?
Can't use it. It made my heart pound and beat faster. It also made me feel like my blood pressure increased. After two weeks I quit creatine. I immediately felt better.
Yes
My recent experience with creatine (2.5 grams for 5 days and 5 grams for one day) at the age of 63 was increased BP and elevated RHR (resting heart rate) which was 90-95 and my normal RHR is 55-60. Was enough to scare me away.
That's not normal and might be something else
smart to avoid these supplements. Creatine aint all that good.
@@andrewlubbers3489 it's pretty good bruh
@@Jan-gj8bm a quick google search says it's not good for people who have hypertension or high blood pressure. The stuff can mess with you. High heart rate .
@@andrewlubbers3489 well i don't
I did experience a spike in blood pressure but other than that no muscle spasms trouble sleeping etc
I'm interested in taking creatine to boost my athletic performance but I don't want the extra weight since I'm already just under overweight with not much fat to replace with muscle
Does your body stop producing creatine forever is u take it regularly
Creatine works! Not just to get you bigger and stronger (Noticably) but gives me more energy in general. The only issue is for me (I have BPH) I get severe prostrate issues when I’m on it. As soon as I get back off it they go away again, def the creatine. It’s a shame, otherwise I’d take it forever, no other side effects but for ne the prostrate issues weren’t worth the benefits
Thats just bull$#it
Mate is it ok to use 20-25g of creatin in your first week,then transition to using 3-5 grams after that?
@@britkasabljasamotaka5827 You can but why? Are you in a hurry? Just take 5gr daily and be done wirh it
@@britkasabljasamotaka5827 I used to think that but the loading phase actually has no benefits. Your better just doing 3g every day there’s no point loading up on it
My prostate also enlarged due to Creatine. I stopped taking it 3 months ago, and my prostate is no longer enlarged. However, I have to watch what I eat from now on. My prostate doesn’t like acidic and spicy foods.
I'm 15 years old and want to gain muscle. I play basketball at least 4 times a week on my team as I have been doing for the last six months and I work out around three times a week. Should I wait till im older or rush it? I just don't know if it's safe to use creatine or what creatine to use and I was wondeirng if anyone had any advidce.
Which genetics respond better to creatine RR Rx or xx
2:34 Elon Musks’ physically fit twin brother
I thought that too! Elon's doppelganger
I did retain water... But it helped me bulk up ... I was able to pack on pounds of muscle ... And after i dropped the water weight i looked great
You mean your muscles looked flatter? Creatine draws water into the muscles also water weight isn't a thing lol if you think you look bloaty from water that's actually fat lol
@@bluehornet197It is a thing, but not a good thing. If you've ever seen someone with undiagnosed kidney failure, you'll see true water retention😂 If you do see someone like this, please tell them to go to the hospital immediately hahhaa
You didn't mention mental side effects. Gives me mild mood swings and mild paranoia/anxiety
Been on creatine for 15 years. I have to eat food before taking or it makes me pee out my butt. Tried a couple different brands. Same results
Awesome! You said everything about creatine. It can also speed up metabolism and favor fat burning?! That made me see creatine with different eyes!
If u use a lot of creatine will your body still produce it after you stop using it?
I literally learned nothing. Might be good and could be bad later. Thanks!
I’ve used creatina since birth, over 43 years ago. My mother would put it in my baby formula. Thanks mom! Today, I’m jacked, as far as you know.
Cap 😂
😂😂😂😂
😅
💀
🤣🤣🤣
Side effects = water retention at muscle sites + slightly more power production in the gym
i just started taking creatine 2.5 months aggo. when i started i felt like i got out of bed easyer for the first week. after 2 months i stopped for half a month. from withdrawel effects i got cramps at my knees and back. rashes at my groin and psychoses was overheating realy bad for atleast 1 week even slept from saterday till monday and crunched my teeth real bad. at that time i thought allot weird stuff relating all issues. even felt like a zombie at a few times especialy during driving practicus. i think its because of anxiety it worsens my psychoses. never felt this much like a zombie before. now today i start taking it again to see how it goes from here. my proggress of full range of motion exercises went from these numbers. regular Pushups 14 up to 25/28 consistent. gym ring rows i never tried my max but just did 12/15 at around regular bar height. leg raises went from 15 to 23/26. skin the cat i did like 2 rotations and went to 5/6 rotations 360 arround. bulgarian pushups i could do like 6 at first max was 13. pullup at bar i could do 4 and later i could do 8. later when i got of creatine after i was just 1 day out of psychoses i did pullups and at the first round i could do 10 3 min later i did it aggain and i could do 8. i was never interested in weight training but i got sparked by the job i wanna do which is placing solar panels and i found the gym rings nice. i trained every other day and sometimes when i felt good i did 1 day extra. i was 90% of this period Fasting for 20/4 and ate like 3000+ calls in 1 or two bigg meals in this 4 hours. mostly everyday 6 eggs 200 grams spinach 1/2 bananas 1/2 kiwis 1 sometimes next to it 500mll yoghurt with bit of honey and 150grams blueberrys. bag of lays sometimes 2. 1 time a month i made risotto with bone marrow mix of 400 grams veggys and 1 or 2 suchini 1kg chicken and 800 grams mushrooms i ate around 3 days of that. 1 time a week i ate makreel some of the days i ate 2 burgers with cheese without the bread. i ate peas and carrots next to it. i took supplements other then creatine like iodine, magnesium, zinc, cod liver oil, pollen grain, shilajit, multi vitamins, k2. i am currious where im at when i start training again in a few days i will wait till the weekend since i got some other stuff to do first. i do skateboard from point A to B within my city for the last 10 years. and recently i did start to swim some more i noticed that i better swim during the days im not weight training. hope this helps someone. try to be your best version guys see you there!
Too long
@@waylonmitchell6494 not rlly its really informative for those concerned with mental health
Are you bipolar?
@@waylonmitchell6494 bruh reading isn’t difficult 😭
@@waylonmitchell6494 this should have been "I'm too stupid"
Maybe a video about whether Skillshare is worth it?
I walk a lot and when I take creatine my right calf cramps up bad. I broke that leg as a kid so that leg is bigger than the other. I wonder if that has something to do with it.
Is it advisable to use creatine gummies?
I’m almost 40 and I’ve been using it off & on for nearly 20 years. I’m pretty convinced it lead to my hair loss back in my 20’s-30’s so you gotta be careful if that’s a concern. I’m ok with buzzing my hair so it’s kinda whatever but I know some people freak over hair loss.
Hair loss is the biggest myth. You just went bald naturally.
@@user-mr9yy3yf9q , hmm, well that’s good to know.
I work overnights, go to school part time and try working out 1-2 times a week is it recommendable to take daily or just when I work out?
If you think it works it works , most people are worried that it makes your hair fall out and there is a lot of evidence to support that
There is basicly no evidence to support that
My hair was already getting pretty thin (on top) when I started Creatine, so "hair loss" is no concern for me, and I haven't noticed any "accelerated" hair loss....
Can creatine cause itching???? If yes can i continue taking the creatine???? Please helpppp meeeeeee
I use creating EVERY Workout since 7 years 4 g to 6 g with 600 ml of Water, I wouldnt want to Train without it anymore.
got to a Bench of 110 kg for 2 Reps 18 month after i started Training at a Bodyweight of 80 kg.
You clearly don't understand how to take it😂
@@koningklootzak7788
Really ? But how do You explain my 10 % Strength increase every Day i am takin it then ? You know there a Different Methods of takin it Right ?
I just bought organic protein powder for my extra protein! Because it’s low in carbs
Creatine gave me headaches at night,felt like my heart was gonna burst......I had a lot of energy though.but I was still skinny.
Yeah I’ve been on 7 days and noticed a bad pressure headache last night. Lower back pumps, bloating, and GI issues. Hopefully this goes away soon
@@fringbabyross4718 maybe not enough water? my brotha told me i need to have a lot of water when taking creatine
Yes it is, it is worth it, there, saved you 8 minutes
i used creatine.. get a heck of gains but seeing hairloss a lot so had to stoap it😢
I started taking micronized creatine mono 2 weeks ago, 5g daily.. 1st week, felt normal.. 2nd week of taking it, I felt dizzy a couple of minutes after taking it.. I also felt anxious and had difficulty sleeping.. so I stopped taking it yesterday, and today I feel good.. I'll let my body reset for a couple of days then try decreasing the does to 2.5g daily and see how it goes.. I think the standard does of 5g daily is too much for my current weight.. (note that i don't drink caffeinated beverages, i eat mostly whole foods throughout the week and supplement with whey and get 6-7 hours of sleep daily)
Creatine made me very anxious and the bloating was unbearable.
Do you have any health issues that might have contributed to the bloating because that is my main concern if I get some I'm worried I'll get the bad side effect too
I used to take a normal dose every day for 3 months and it messed up my sleep. Not only did I have to get up to pee in the middle of the night, I also suffered from insomnia while being on creatine.
I blamed it on stress, but as soon as I stopped taking creatine, it went away within days and never came back. I get a full 8h of uninterrupted sleep now and can fall asleep easily
Did you maintain your body shape after doing away with it
Try adding apple cider vinegar with creatine. Not at the same time but, take two tablespoons of apple cider vinegar with 8 ounces of water 30 minutes before bed. You’re welcome.
Creatine is a myth man...those Studies made on it have a joke as a methodology.
That's wisdom Pr 16 : 16 Niv bible
I am feeling the same problem
I’m sceptical, if it sounds too good etc
All it does it make your body absorb more water making you dehydrated. Drink lots of water to balance it out and you have to pee a lot. It’s not a miracle. All it does it allow your muscle to go further because you won’t be as dehydrated when working out
Works for me, thanks!
Mandatory if your older using free weights
How do you improve the cognition of deceased individuals??
I used creatine for a few months until my annual health check up showed my serum creatinine level off the chart. I then stopped the creatine intake and tested again, the creatinine level came down. After discussing with my doctor, I decided not to take creatine any more even though it may not be really damaging my kidney. It’s just not worth the risk.
@@LongJourneys I stopped creatine for 10 days and my creatinine level dropped significantly. I’m sure you are fine just like me.
Same story here. Doctor freaked out about the creatinine levels. They returned to normal after going off of it. Does it cause permanent kidney damage ?
This is normal and not dangerous to a healthy individual at all. 99% of doctors are completely ignorant regarding creatine supplementation.
What brand did you take? Or what form? I used to take monohydrate powder but never the "enhanced" version. Also, what was your daily dosage?
the levels would be off the chart, your body only creates 1g a day so anything above that would read as a red flag lol. you are fine
Does creatine need to be cycled off? If yes, how often?🤷🏿♂️
Dry scoop it twice a day for immortality
I took it for about half a year and I definitely felt muscular and pumped with good energy and drive to workout. I wasn't any stronger, but was really enjoying working out and feeling like I was making gains. I ended up getting really painful cramps if I flexed any muscles for longer than 5 seconds. It was really bad when my stomach muscles started cramping like crazy just because I was flexing them for a bit. After seeing some reports of possible kidney stress from long term use, I decided to stop taking. I don't feel as pumped up as before, but I'm just as strong and the crazy cramping stopped so it's not worth it for me to take.
Take Magnesium Glycinate for cramps.
What about teens?
Unfortunately I had to stop as it gave me insomnia
7:59 Oh wow, its Parkovyi Footbridge in Kyiv, Ukraine! I hang out here sometimes. What are the chances of seeing such a shot of it in a video about creatine on a channel dedicated to health topic and whose author is from Australia?
It's too risky to go there now unless you have a death wish and don't care if you live or die. Seriously, anybody who goes there even just for one single day is literally playing Russian roulette! ☠
@@tehnewsguy well, this is my life now. Actually, when you live in such conditions for a long time, you get used to it. You just stop thinking about it as much, start ignoring air raid alerts because if you don't, you won't have time to do your duties like work and stuff you have to do. Especially in cities like Kharkiv, for instance, where there can be like 10 of these alarms a day. Ofc it's still scary when you hear explosions but if you can hear them, that means you're still alive and it didn't hit you, right? And you're glad that this time you were lucky enough
@@tehnewsguy lmao I didn't pay attention to *Russian* roulette you mentioned at first
2:34 - Elon Musk😅😅
Creatine gets rid of brain fog for me
Test it the first time din't go well for me, maybe I'm one of the people that can't drink it, I had heart palpitaion like a rush for like one minute then after that I got reaaallyyy sleepyy, yes I drink allot of water but In fasting right now 16/8 , I dont know if ot the fast because I drink it on an empty stomach
The biggest problem I get is really nasty lower back pumps, too be fair iv got a gut.
Holy shit me too…started Creatine 7 days ago and been sitting at my office with a heating pad on my lower back. Tried bent over T bar rows at the gym this morning and it felt horrific. I hope this shit goes away soon
@@fringbabyross4718 At the end of the day it’s not a side effect, the shit gives you a wicked pump at the drop of a hat. Personally iv decided i can live with it for the gains.
Does anyone else urinate much more then normal while using creatine?
00:39 this place must be lavasa, is it?
Creatine gave me bad anxiety
You say it's safe for "Up to four years use". So what happens after 4 years then?
Longest study was over a four year timespan. So we don’t really know. 🤷🏻♂️
Creatine MAY accelerate balding only if you have the balding genes. And even then, it may have no effect at all. At the end of the day, hair loss is 90% genetics, like your height.
I don't have the balding genes, which is a blessing, and I never experienced any balding.
Never heard of creatine affecting hormones and shouldn't make anyone bald on its own.
Though creatine increases dht indirectly but I experienced minor hair fall that also went away slowly..have used creatine since last 6 years and have cycled it but it's the best n only supplement need if you need a supplement rest can be covered by food
I shave my head so I remain unaffected either way.
I feel like Creatine is more beneficial for people who struggle with weight & muscle gain. In a year 1/2 i went from 105-110-115. Creatine helped me so much in the gym, not just physique wise, but it allowed me to last longer in my routines and helped me battle fatigue throughout the day. I usually do 1 week on- 1 week off since i don't think i need a lot of it.
I stopped going to the gym 6 months ago just felt I was wasting my time I wonder if taking creatine would help is this just an advert asking the viewers what they think my age 71yr old
This is unfortunate! Exercise is extremely important for older people especially weight bearing exercise eg weight training. Maybe do some research to find a better, more suitable gym. In particular one that has weight programs for older people.
Do you really get bald from creatin?
Not if you have Hypothyroidism
Does it matter when you take it?
In general, the purpose of taking creatine supplements is to maximize the stored creatine inside muscle cells. Once the muscles reach a saturation point, ongoing creatine supplementation helps to maintain that level.
With that in mind, the timing of creatine supplements doesn't matter. As long as it is taken consistently for a period of time, muscle creatine stores will reach their maximum level.
With a dose of 3-5g per day, most people will reach the maximum level of stored creatine in 4-6 weeks. Loading protocols accelerate this process but can lead to unpleasant side effects like cramping abdo pain and bloating.
Hope this helps!
Take it 1 hr before training i have been training my entire life and took it all dif times of day and this 1 hour before training was the most beneficial by far
Take it 30 minutes before vigorous masturbation
Creatine is probably the best supplement you can take if you are an athlete/lifter. Of course you have to eat the right things as well.
I find Caffeine is better
@@paulis4278 They do two totally different things. I take caffeine pills every day myself.
Creatine is slow time poison for your body
I'm on blood pressure medicine that causes muscles to feel tired and sore frequently...any word on whether or not creatine may have a positive impact on me?
Nobody’s going to be able to give you a definitive answer on that. Just try it for 1-2 months to see how it affects you.
Ask doctor
No evidence on the hair loss aspect of the creatine because no such study was done yet, so yeah there is no direct correlation but no one really looked for it. Althogh, there is a relationship between elevated DHT levels and hair loss. And creatine is known to increase DHT. I think it is safe to remain sceptical on hair loss and experimet with yourself.
It made me start balding. I quit the creatine and the balding stopped. It happened over a period over 3 months and my girlfriend noticed it, she cut my hair. I think if your genetically to have the propensity to bald it will be more harmful. That’s my story at least.
@@t.w.wright2520 facts
@@t.w.wright2520 did your hair grow back bro, or its just stopped the balding and never grew back?
@@t.w.wright2520 reply bro and tell us to people out here? Did you grow back your hair or did it become normal?
Dht Is literally what shrinks hair follicles so i don't think taking something that raises dht is the smartest move if your genetics are making you lose hair already
My age is 15 can I use it's
Yep. Athlean x has a recent video on it
Don’t respond to the bots people!! They’re here to influence your opinions
I’m sensitive to caffeine, is it safe for me to consume?
I was also sensitive to caffeine and I am fine with Creatine.
My son is 13 and wants to take creatine. Should i let hime? Any thoughts?
Your son will be die if you let him use
I don't thinkso. Given such a young age, perhaps suggest proper nutrition through a well balanced diet - you can get creatine from fish, chicken, beef etc. Side effect risk is greater than benefit in my opinion unless you are competing.
Not yet. Wait at least til he’s 18 or older
We started at 14 in the 90's. Almost every good football player was on it.
13??? Tell him to just do sports instead lol
Creatine is awsome ! But if you like a drink ( alcohol) you will experience knots and joint aches ! Your body has to be hydrated all the time !! If your taking creatine your probably taking pre work out as well ! Which also needs your body to be hydrated!
Basically I would say don't bother iff your going to go on the piss at the weekends ..
Everything in nature is created to balance everything else out. Before taking creatine ask yourself. If creatine is so great why is your body so inefficient at making it or having such excess amounts ?
I guess this is something that always makes me nervous, when someone tries out things like creatine. Like their live is not in balance at all and it does not seem like they even try. They always have excuses. And hope that supplements or even medis can help. And I know it is not black and white. For allot of them it is hart to create balance and then those things could help. But I feel like, they did not ask them self's like you said: why do I need this "extra help"...
I'm 69, creatin for me is a waste of money .
Tried it for a year.
Have had better results with a diet change
I've never heard of ANY adverse effects of Creatine.
2:36 Elon Musk looks ripped to fight against Zuck