I wanted to check the dosages they used. Looks like the review includes studies ranging from 5g/day to 20-25g/day.
(Typical dosage you'll see for daily use is 5 grams)
If I take creatine too late in the day, it definitely wrecks my sleep. It is good when taken as early in the day as possible.
As for the age group, I think it could be fine for anyone who is 18 or older.
As for a second dose, that's of possible value for intense exercise, but again be mindful of insomnia.
Note that some sensitive brains, e.g. those with excitotoxicity/inflammation pressure/headache/migraine issues, may not always tolerate creatine well. Such people need to fix their underlying brain issue first before using creatine.
There is the build up period where you take a higher dose for a week, 8g, in order to saturate the body faster.
I wouldn’t bother with the “loading phase” you often see recommended online. Just be consistent.
Instead of 5grams/day like 2grams/day
You can also spread it out during the day to avoid retention, 1000mg x 4 or x 2
Creatine is also a precursor to SAM-e which is a natural antidepresant
Ask because many of the online tools I've tried, they will sometimes tag what I've written at 30-40% AI written and sometimes purely AI written stuff is flagged as 60-70% AI
The profit margins on creatine are not high.
Wondering strongly if those studies are not just to sell more cheap supplements... As long as for some reason we find that it has some level of effect on most people.
It has some effect for sure but not sure it is that positive... Besides, I don't know if it helped jump start the process or not but I build muscle either way, on little protein, no creatine... Carbs seem to be more important actually.
Anyway, let me take a scoop of creatine to try again, even though I am unconvinced... Hope sells... :s
(I think hydration levels are more important and that is not solved by drinking low mineralized water although I find it has better taste, it gets rid of tiredness)
In my experience, those with creatine intolerance, especially if assuming it's not taken late in the day, have unresolved excitotoxicty/inflammation/pressure/headache/migraine issues in their brain.
Also, be mindful with blends as they can be fairly dangerous. It's best to get an isolated creatine monohydrate product that is not a blend.
I take 7.5 g every day for a couple of years now and what I definitely noticed is much lower sugar cravings during hard programming days: previously I would eat almost one chocolate every day.
Though YMMV, as I also bench press 140 kg.
There was some improvement in cognitive scores, but no placebo group. Without a placebo group, there are a lot of explanations for the data.
Yeah 20 patients is not a lot. I'm inferring this is a pre-post test. However some of those p-values are pretty good (.001 on reading and and sorting). Very promising pilot study but not conclusive imo.
But I still trust his analysis more than anyone else at dissecting this kind of stuff and separating the wheat from the chaff. I'll be curious to see if he covers this.
I've completely replaced stimulant use with 15g of Creatine a day, and 25-30g on days when I feel especially sleep deprived. It has actually changed my life. I decided to try this after reading this paper and will never go back: https://www.nature.com/articles/s41598-024-54249-9
There's lots of interesting literature on Creatine starting to be published.
However, If you reveal to that doctor that you're supplementing Creatine it will not be concern them.
5g/day is the general recommendation and most packaging will come with an appropriately sized scoop, notably this is one of the rare ones where dose doesn’t seem to be adjusted by age or bodyweight. I presume because it’s cheap, well-studied, and there don’t appear to be downsides for overdoing it. They’re testing it at up to and possibly above 25g/day for Alzheimer’s.
Some people recommend a higher “loading” dose for the first two weeks to build up reserves in your body more quickly, but if the goal is to start taking it daily, this is really unnecessary.
There may or may not be a downside depending on what one considers a downside.
In one of my other comments I just made in this thread, I mentioned my experience taking relatively large doses of 20g a day. While I found it has cognitive benefits, it did interfere with my sleep, though not catastrophically. If a person happens to enjoy sleep, then it's probably best they stick to 5 or 10 grams. On the other hand, if you need to pull an all-nighter, the sleep interference (as well as the better recovery the following day) may not be seen as a downside but beneficial.
But yeah, from a toxicological perspective, creatine does seem very safe even at those doses.
Creatine requires you to increase your daily water intake, and actually do it.
but you are right, independent testing finds some brands are garbage
* https://supp.co/tested/creatine.pdf
* https://supp.co/articles/suppco-tested-creatine-testing-resu...
I switched to sportsresearch brand when they had a sale on amazon
$19 for 1KG (2.2 pounds) but it's like double that now (don't buy) amazon.com/dp/B0DXR7MPNV
1) It annoys me whenever anybody mentions literally anything (whatever baking soda, potassium, any vitamin) you get a million unhinged comments about how this was a personal panacea.
2) Creatine definitely does stuff, that's scientifically been established by numerous studies for decades. It's been recommended as a supplement for vegetarians for mental reasons and for people trying to build muscle-mass (sort of niche). I'm actually a bit surprised how few people talk about it when it's a standard blood test thing (possibly because it can't be patented).
3) It's dirt cheap and made by tons of difference places. I don't think there's a "big creatine." It's probably like < 25 cents a serving.
I have the same struggles with preworkout, they are just overkill for me and make me crash and i feel they impact my sleep because i usually work out at a random time so the caffeine timing may be terrible. Certainly had success with them for a while, but it was when i didn't really care when i went to sleep because when i was younger I'd just sleep for 8-10 hours straight regardless of time of day/night.
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What does this mean?