So, creatine = good?
> …and support the use of creatine supplementation as a strategy to augment DC-based cancer immunotherapy.
So it seems that from this research the outcome is indeed creatine = good
Creatine uptake promotes dendritic cell activation and enhances antitumor immunity
> Notably, creatine uptake similarly boosted the activation and immunostimulatory function of human monocyte-derived DCs.
Please… just read it as the isolated and interesting insight into biology that it is. It’s a fascinating in vitro result that shows a potentially important role for creatinine in a certain immune response.
- Loo et al. 2015 found color cancer cells can use it as fuel and blocking the creatine cut metastasis in mice [0]
- zhang et al 20921 found it promoting mouse colon and breast cancer models [1]
not an expert in any way, but i’m guessing it depends on cancer type and there doesn’t seem to be human data either way.
(I regret posting that blog post, but the study is interesting)
This is vague and doesn't explain anything. Can you share any references that communicate what you're thinking about?
It became something of a panacea nutrient, recently around COVID.
~40% of people don't get enough vitamin D [1]. It's not useful to categorize it as some trend, based on people just not following general recommended dosing (with more precise dosing depending entirely on personal sun exposure and skin color).
edit: As an office worker, I take 10k IU per day when I'm entirely indoors (most of the time), but vary it based on sun exposure. I based this on recent studies, and have my doctors approval with an exactly center-of-the-nominal-range vitamin D serum level.
What is blowing my mind though is that at $dayjob my team is going through a crazy crunch to deliver a very strategic project and some of us are pushing 10-12h days often. I'm in hour 12 today for the second day in a row, and my head is not tired at all. Turns out the brain also uses a lot of ATP too, specially during demanding cognitive tasks so I guess it is creatine that is keeping the engine running smoothly even after so many hours.
I will like once every week or two have a poor night sleep. These days I take twice the dose and I don't feel like I'm sleep deprived at all. Feels like cheating! And apparently no side effects at all so far. Well, maybe I'm working too much.
I take creatine daily but when I'm working out more than a couple of weeks, i feel much better than on weeks when I skip working out.
I honestly don't know whether it made a difference. Sleep didn't get worse, no noticeable metabolic effects. Possibly the "perma tired muscles" I've been suffering from increasingly since about age 57 (I'm an active cyclist) have gotten a bit better, with <50% of days affected rather than >90% last year, but even that is subjective.
If "taking the stuff" means "more uptake" (does it?) and there are other beneficial effects, bring it on.
It's safe, cheap, and long-term-study proven to be extremely effective.
You will want to increase your daily hydration (at least for otherwise healthy men, a good sign is that you're "peeing clear") as Creatine does increase water retention.
It sounds you have the hardest part of it underway - consistency.
There's lots of studies - if you can get over 20g per day it is noticeable to the brain and energy. Adding a few grams a week until you're up there I found it noticeable. 20-30g seems to be a noticeable range.
Supplements aren't always like a coffee spike, they build up and sustain quite well.
You're fine if you take daily algae oil, multivitamin, iron supplement, calcium, and creatine (without going overboard on any of it) and making sure to get lots of protein from balanced sources (eating a ton of soy is actually not a bad idea, because it's a balanced protein), but I wouldn't recommend somebody who doesn't want to have to worry about their nutrition to go vegan. Enough omnivores are already deficient in vitamins and minerals, and veganism only makes it harder.
Creatine binds to water (making less water available to your muscles) and allows your muscles to work harder (which makes them need more water). So if you're not drinking a lot more water when you're taking creatine, you will get cramps from either dehydration and/or muscle overuse.
But once you're past the loading phase for creatine and getting sufficient hydration, it's supposed to lessen cramps because the water bound to creatine also becomes available for use again as the creatine is used by the body.
So the amount of creatine changes the rate as which water is loaded into the cell, but the total amount of water needed is calculated based on your muscle mass. The figures I've seen is 2L extra water (spread evenly, not all at once) for a normally recommended 5g daily creatine intake during loading (which typically takes a month at 5g/day dosage).
But the cramps are really debilitating, as in random back muscle locks up debilitating, so I thought it best to just give up on this.
But it's pretty safe at recommended doses.
That being said some people do have adverse effects to supplementation, e.g. excessive water retention, bloating, stomach discomfort, &c.
So try it, if you have a bad reaction stop.
https://pubmed.ncbi.nlm.nih.gov/25601461/ https://doi.org/10.1016/j.cmet.2021.03.009
More accessible video: https://www.youtube.com/watch?v=tcMgHncZVIw
0: https://drink4good.com/can-drinking-too-much-carrot-juice-tu...
These numbers seem high to me. The 75 nmol/L (30ng/L) is not really a reliable value. It was published in a research that raises many questions due to conflict of interests.
Hence the
> ~40% of people don't get enough vitamin D
becomes:
> ~40% of people in the USA don't get enough vitamin D according to Dr. Holick
Where I live the norm is 20 ng/L and if we apply that, then the shocking 40% becomes more reasonable 10-15%
If you don't have a primarily fish based diet or spend hours under direct overhead sunlight every day without a shirt on, you're probably deficient as well.
> Recommendations to Obtain Adequate Amount of Vitamin D.
> Sun exposure to the face, arms, hands, and legs without sunscreen for 5 to 30 minutes at least twice a week or more between the hours of 10 am and 4 pm
Overdose has been observed at 1,925 μg/d (77,000 IU per day). Acute overdose requires between 15,000 μg/d (600,000 IU per day) and 42,000 μg/d (1,680,000 IU per day) over several days to months.
This doesn't mean you can just pound it, but for the most part it just becomes waste product.
One of the things I'm trying to do better lately is to have a good sleep hygiene. Sun in the eyes early in the morning, no caffeine for the first 60 waking minutes of the day (adenosine absorption period), no screens 2 hours before bed and whatnot. Still, some nights I will just wake up in the middle of the night and won't be able to get back to sleep, then it's when I feel creatine helps
Edit: Typo
It has replaced in some ways caffeine for me.
The part of where creatine wipes out sleep deficit sounded like a stretch, but it definitely helps.
deadbabe•1h ago
carrja99•1h ago
ZYbCRq22HbJ2y7•1h ago
https://en.wikipedia.org/wiki/Cerebral_creatine_deficiency
asdff•55m ago