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Creatine - can this muscle-boosting supplement sharpen my brain?

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image.png

 

Millions Now Swear by Creatine for Fitness and Focus!

 

Creatine, once the darling of bodybuilders, is now the must-have supplement for women in their 40s. Its reputation for boosting muscle mass in the '90s has evolved dramatically, becoming a staple for those battling brain fog and seeking energy boosts in everyday life.

 

Known for being one of the most researched supplements, creatine has seen thousands of studies exploring its benefits. Dr Henry Chung, a sports and exercise science lecturer at the University of Essex, points out its rise to mainstream popularity. "It's not about if but when and how to take it," he notes, reflecting the shift from elite sports to everyday use.

 

Katie Mansell from Merseyside is a testament to creatine's broader impact. Balancing a demanding career and active lifestyle, she claims creatine has lightened her mood and improved her focus. "I feel stronger and more motivated," she shares, having incorporated six grams of creatine daily into her routine.

 

Creatine's ability to potentially aid short-term memory, mood, and focus is being explored by scientists. For many, especially women experiencing perimenopause, the supplement promises relief from brain fog—a symptom linked to hormonal changes. Dr Susan Kleiner, a high-performance nutritionist, highlights the lack of early research on women, acknowledging a shift in understanding its effects on reproductive health and brain function.

 

However, experts like Professor Emeritus Trevor McMorris caution that creatine may not be a universal remedy. His research indicates its effectiveness may depend on individual stress levels or dietary creatine intake. The brain, like muscles, might store more creatine under stress, potentially improving cognitive functions.

 

While creatine’s benefits are promising, dietician Lucy Upton raises concerns over the surge in use and potential side effects, which include stomach issues, cramps, and bloating. Renal patients are advised to consult doctors before trying the supplement.

 

Dr Chung remains realistic, emphasising that while creatine offers health benefits, it's not a miraculous solution, noting "minimal gains" for most users. But with such widespread endorsement, creatine seems on track to remain a popular option for enhancing both body and mind.

 

The excitement surrounding creatine is palpable, but experts urge cautious optimism. Continued research will determine its full potential, ensuring users understand both the upsides and downsides of this intriguing supplement.

 

 

Source

 

 

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  • Creatine is the most researched supplement on the planet and the safest supplement, and have no side effects whatsoever at 5g or less. Some water retention and some bloating can happen to some few, bu

  • We do with the decreasing quality of your posts!

  • georgegeorgia
    georgegeorgia

    I take 5mg a day  Although it does give me anxiety I noticed 

Posted Images

Creatine won't give you anxiety. It's a naturally occurring substance in humans. It's produced by the liver and kidneys. If you're bipolar, it can cause some problems.

I take 3g a day, and doesnt change your life overnight. I have more fluid in my muscles, and gives me the extra energy to lift a few more kg, but that’s how I feel. However science shows this is something everyone should take for better health same as vitamin D if your levels is below 75 nmo/l. 

 

If you eat a lot of read meat, should you take supplements?

 

AI says

You may not need to supplement with creatine if you eat a lot of red meat, as meat is a natural source of creatine, but the amount of creatine you get from food may be much lower than what's in supplements. You'd have to eat an impractical amount of meat, such as over 5 pounds a day, to reach the 5-gram daily intake typically recommended for athletic performance from diet alone. Your body also produces some creatine naturally, but supplementing can be a more effective way to increase muscle creatine stores

3 minutes ago, fredwiggy said:

Creatine won't give you anxiety. It's a naturally occurring substance in humans. It's produced by the liver and kidneys. If you're bipolar, it can cause some problems.

 

Creatine is the most researched supplement on the planet and the safest supplement, and have no side effects whatsoever at 5g or less. Some water retention and some bloating can happen to some few, but then there is other things to look at in your diets, and also how much you move your body pr day. 

Just now, Hummin said:

 

Creatine is the most researched supplement on the planet and the safest supplement, and have no side effects whatsoever at 5g or less. Some water retention and some bloating can happen to some few, but then there is other things to look at in your diets, and also how much you move your body pr day. 

I took it for years when I was lifting heavy. Tried most of the supplements at one time or another. I think they all helped a little but no substitute for a healthy diet and training.

11 hours ago, Hummin said:

Creatine is the most researched supplement on the planet and the safest supplement, and have no side effects whatsoever at 5g or less.

 

5 Grams was the standard for years.

Now a bunch of health influencers are pushing 20 grams per day. 

Too much might disrupt sleep or have other side effects? 

I've never taken it, but taking 20 grams daily might be too expensive over the long term. If you're taking a bunch of other supplements, there's only so much creatine you can take. Supplements can get expensive. 

 

It might make you more focused, but I dont think it will make you smarter. 

 

10 hours ago, fredwiggy said:

I took it for years when I was lifting heavy. Tried most of the supplements at one time or another. I think they all helped a little but no substitute for a healthy diet and training.

 

Bodybuilders use "pre workout" powders. They have creatine in them, along with a bunch of other stuff .

 

1 hour ago, CharlieH said:

image.png

 

Millions Now Swear by Creatine for Fitness and Focus!

 

Creatine, once the darling of bodybuilders, is now the must-have supplement for women in their 40s. Its reputation for boosting muscle mass in the '90s has evolved dramatically, becoming a staple for those battling brain fog and seeking energy boosts in everyday life.

 

Known for being one of the most researched supplements, creatine has seen thousands of studies exploring its benefits. Dr Henry Chung, a sports and exercise science lecturer at the University of Essex, points out its rise to mainstream popularity. "It's not about if but when and how to take it," he notes, reflecting the shift from elite sports to everyday use.

 

Katie Mansell from Merseyside is a testament to creatine's broader impact. Balancing a demanding career and active lifestyle, she claims creatine has lightened her mood and improved her focus. "I feel stronger and more motivated," she shares, having incorporated six grams of creatine daily into her routine.

 

Creatine's ability to potentially aid short-term memory, mood, and focus is being explored by scientists. For many, especially women experiencing perimenopause, the supplement promises relief from brain fog—a symptom linked to hormonal changes. Dr Susan Kleiner, a high-performance nutritionist, highlights the lack of early research on women, acknowledging a shift in understanding its effects on reproductive health and brain function.

 

However, experts like Professor Emeritus Trevor McMorris caution that creatine may not be a universal remedy. His research indicates its effectiveness may depend on individual stress levels or dietary creatine intake. The brain, like muscles, might store more creatine under stress, potentially improving cognitive functions.

 

While creatine’s benefits are promising, dietician Lucy Upton raises concerns over the surge in use and potential side effects, which include stomach issues, cramps, and bloating. Renal patients are advised to consult doctors before trying the supplement.

 

Dr Chung remains realistic, emphasising that while creatine offers health benefits, it's not a miraculous solution, noting "minimal gains" for most users. But with such widespread endorsement, creatine seems on track to remain a popular option for enhancing both body and mind.

 

The excitement surrounding creatine is palpable, but experts urge cautious optimism. Continued research will determine its full potential, ensuring users understand both the upsides and downsides of this intriguing supplement.

 

 

Source

 

 

Here a reliable source:

Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials - PubMed https://share.google/JzTrC6OLQIqKH1YSz

2 minutes ago, save the frogs said:

 

5 Grams was the standard for years.

Now a bunch of health influencers are pushing 20 grams per day. 

Too much might disrupt sleep or have other side effects? 

I've never taken it, but taking 20 grams daily might be too expensive over the long term. If you're taking a bunch of other supplements, there's only so much creatine you can take. Supplements can get expensive. 

 

It might make you more focused, but I dont think it will make you smarter. 

 

 

Most sensible sane use only 5g at most, and the 20g a day for a certain period to fill up your reserves is debunked. 

 

What they claim now is creatin as a overall supplement for brain health. Nothing you will feel, except the placebo effect most feel when they start taking something they think or feel are good for them. 

 

If you are in risk for alzenheimer and demens, you might benefit from taking creatin daily to prevent or delay illnesses. 

1 minute ago, save the frogs said:

 

Bodybuilders use "pre workout" powders. They have creatine in them, along with a bunch of other stuff .

 

Yes, there have been thousands of things through the years we've tried, but as far as how much they help it's hard to tell, especially if you're getting enough protein for the muscles and carbs to train long or heavy. They took a few off the market that were really good, that I used. Xenedrine was one.

3 minutes ago, save the frogs said:

 

Bodybuilders use "pre workout" powders. They have creatine in them, along with a bunch of other stuff .

 

You should not take creatin with pre work powders, and creatine is best taken in the morning with a scoop or two of protein before breakfast 

5 minutes ago, save the frogs said:

 

Bodybuilders use "pre workout" powders. They have creatine in them, along with a bunch of other stuff .

 

And prework out is just BS, better take a coffe or two and a banana. For restitution make sure you got a steady intake of protein all day long 

11 hours ago, fredwiggy said:

it's hard to tell, especially if you're getting enough protein for the muscles and carbs to train long or heavy.

 

Do you eat carbs before a workout? It helps, right? 

Just now, Hummin said:

And prework out is just BS, better take a coffe or two and a banana. For restitution make sure you got a steady intake of protein all day long 

True, most of your energy for the next day's workout comes from blood sugar from the day before meals. I always worked out in the early morning before I moved here, as the gym here doesn't open until 2PM, and I ate a small breakfast with coffee.

11 hours ago, Hummin said:

And prework out is just BS, better take a coffe or two and a banana. For restitution make sure you got a steady intake of protein all day long 

 

Yeah, I heard bodybuilders using caffeine before a workout. 

Banana ... yeah some carbs before the workout so the what do you call it ... glucose reserves ??? don't deplete? 

3 minutes ago, save the frogs said:

 

Do you eat carbs before a workout? It helps, right? 

I mentioned before this. My evening meals always were pasta or rice, along with meat or fish, and the stored energy helped me in the next morning. Caffeine from coffee helped, as the breakfast was eaten just before I left for the gym and wasn't counted on for energy that fast.

2 minutes ago, fredwiggy said:

True, most of your energy for the next day's workout comes from blood sugar from the day before meals. I always worked out in the early morning before I moved here, as the gym here doesn't open until 2PM, and I ate a small breakfast with coffee.

I love to work out in the morning as well, a nice warm up walk and lifting before breakfast. It makes the whole day and a lot more energy if I wait. Evening is also good, but I sleep less in the night if I work out in the evenings. 

 

 

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5 minutes ago, fredwiggy said:

True, most of your energy for the next day's workout comes from blood sugar from the day before meals. I always worked out in the early morning before I moved here, as the gym here doesn't open until 2PM, and I ate a small breakfast with coffee.

 

And many forget enough sodium and potassium while living in Thailand. Another factor for many is bad kidney health 

 

Expats in hot climates like Thailand face increased risks of kidney problems, primarily due to dehydration caused by excessive sweating and insufficient fluid intake, which can lead to kidney stones and acute kidney injury. Electrolyte imbalances can also occur with severe dehydration, further taxing the kidneys. It's crucial for expats to stay well-hydrated by drinking plenty of water and consuming electrolyte-rich foods or supplements, especially in hot and humid conditions, to maintain kidney health

 

To maintain healthy sodium and potassium levels in a tropical climate, focus on consuming electrolyte-rich foods like coconut water, fruits, vegetables, and seafood, and supplement with low-sugar electrolyte-infused drinks if sweating heavily. Be cautious with processed foods high in sodium and use spices and herbs for flavor instead of adding excess salt. Hydrate consistently with water and consider using a high-potassium salt substitute to balance your intake and support overall health, according to MuscleBlaze Blog and Healthdirect. 
 
 

 

 

 

Just dropped it after a 5 month trial taking 6g a day. Did nothing for me mentally or physically.  I think some can be non-responders for some reason.  

I took creatine for a few months. I do regular weight training at home. Did it help? Maybe....but one thing that made me stop taking it was bloating. I noticed that some days my stomach seemed distended AND my face a bit bloated. I then started noticing it less when I forgot to take a dose. I decided to stop for a while.....within a week or so I looked leaner. Did I lose muscle? Did it affect my performance? I dont care. I looked better when  I stopped taking it.

 

Right now I just concentrate on protein and some supplements. I am not sure if others have experienced this. For me its not worth it. Infact the biggest boost i seem to have gotten is adding more protein to my diet through whey powder. 

3 minutes ago, atpeace said:

Just dropped it after a 5 month trial taking 6g a day. Did nothing for me mentally or physically.  I think some can be non-responders for some reason.  

If you're eating a diet with a lot of meat and fish, you're likely getting all you need anyway. 

2 minutes ago, 248900_1469958220 said:

I took creatine for a few months. I do regular weight training at home. Did it help? Maybe....but one thing that made me stop taking it was bloating. I noticed that some days my stomach seemed distended AND my face a bit bloated. I then started noticing it less when I forgot to take a dose. I decided to stop for a while.....within a week or so I looked leaner. Did I lose muscle? Did it affect my performance? I dont care. I looked better when  I stopped taking it.

 

Right now I just concentrate on protein and some supplements. I am not sure if others have experienced this. For me its not worth it.

Quite a few of my weight training friends had that happen when they used it, so they also stopped. it didn't affect me that way. 

Just now, fredwiggy said:

If you're eating a diet with a lot of meat and fish, you're likely getting all you need anyway. 

Yes to both and that is what I figured.  Also not trying to put on extra muscle and more endurance focused.  This combo isn't a good fit for creatine supplementation from a physical perspective.

I eat the gummies. 10 mg a day. Not noticing any difference.

1 minute ago, atpeace said:

Yes to both and that is what I figured.  Also not trying to put on extra muscle and more endurance focused.  This combo isn't a good fit for creatine supplementation from a physical perspective.

Not really necessary unless you're trying to make gains in muscle, which won't happen much when you're past 60 anyway. Natural sources from carbs are best for endurance. Most of the runners I knew ate a lot like I did. A lot of pasta and rice. 

8 minutes ago, 248900_1469958220 said:

I took creatine for a few months. I do regular weight training at home. Did it help? Maybe....but one thing that made me stop taking it was bloating. I noticed that some days my stomach seemed distended AND my face a bit bloated. I then started noticing it less when I forgot to take a dose. I decided to stop for a while.....within a week or so I looked leaner. Did I lose muscle? Did it affect my performance? I dont care. I looked better when  I stopped taking it.

 

Right now I just concentrate on protein and some supplements. I am not sure if others have experienced this. For me its not worth it. Infact the biggest boost i seem to have gotten is adding more protein to my diet through whey powder. 

I didn't notice any bloat and didn't gain weight.  What whey powder are you using? I'm using Optimal Nutrition but it isn't cheap.  I've been mixing it with equal parts pea isolate produced locally which drastically reduces the cost.  I wonder if that BAAM(Thai co) whey is any good.

2 minutes ago, atpeace said:

I didn't notice any bloat and didn't gain weight.  What whey powder are you using? I'm using Optimal Nutrition but it isn't cheap.  I've been mixing it with equal parts pea isolate produced locally which drastically reduces the cost.  I wonder if that BAAM(Thai co) whey is any good.

Cant remember the type but BAAM rings a bell (yes, its a Thai brand). I also think vitamin D levels, Zinc levels, Magnesium levels.......boron levels....help. I also take Tongkat Ali. I eat quite a lot more beef these days. 

2 minutes ago, atpeace said:

I didn't notice any bloat and didn't gain weight.  What whey powder are you using? I'm using Optimal Nutrition but it isn't cheap.  I've been mixing it with equal parts pea isolate produced locally which drastically reduces the cost.  I wonder if that BAAM(Thai co) whey is any good.

The powder has 33 g per scoop and less than 1 g of sugar per serve.  Its a Thai tea flavor. 

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