Brain and muscle effects of creatine | Dr. Stuart Phillips

I'm 70 and have been taking creatine (suggested dosage amt) daily for about six months. It definitely helps with my workouts. I'm 5'11" 175lbs, and fortunately, very lean. I also take turmeric (high in the active ingredient, curcumin), D3, K-2, Multi-Vitamin, collagen, resveritrol, NR, NAC, TMG, and I am going to start taking astaxathin (great anti oxidant). I get omega-3s from a high quality olive oil, and a glass and metal contained fish oil (others degrade before they get to you if in plastic and lose up to 50% potency rapidly--should be refrigerated). Also, I get some omegas from chia seeds and ground (fresh) flaxseed. I walk briskly for four hours a week, and I'm in the gym doing resistance training and HIIT for another four hours a week. I spend maybe an hour and half at home stretching per week. Probably not enough. I am on a 17/7 diet, have 4 saunas per week and red light therapy for fifteen minutes a day. I am not on any 'meds'. My regiment is always evolving and I enjoy almost every minute of it. Of course, some days are easier than others. I wish everyone well in their fitness journeys.

1/2 way through and no mention of creatine till 7:27.

I first tried Creatine 10 years ago. I had just become Sober, after 8 years of a really bad period. I was so destroyed from those years, very tired. I started Creatine at the loading dose, then 5 gm per day. The increase in energy was significant. It didn’t instantly ‘cure’ my beaten condition, but I actually wanted to get outside and walk. Given how beaten and exhausted I was, its effects were big. No side effects. Yes, it helped me stay sober and recover. 🔥❤️

I’ve been taking creatine for about 25 years. I can definitely tell the difference in muscle strength as well as tone. The change in tone is significant.

I had migraines from when I was 7-9 and nothings worked now iam 21 when I recently took creatine I don’t have any headache completely vanished and I feel fresh the whole day

It is just crazy that Doctors do not get nutrition training in Medical schools. Every doctor visit should include some nutrition discussion. The majority of the population is over weight or obese leading to high blood pressure, heart disease and cancer. Schools and hospital cafeterias should be leading the way to good health by setting the example of what is a healthy meal and teaching people what to eat and why.. Every person in the hospital for heart disease should have a nutrition class before being checked out from the hospital with follow up education and training in nutrition. Medicare and Medicaid should require patient nutrition education as part of their standard of care. Nutrition information should be run on the hospital TV channel.

i sleep very well after creatine supplementation

This is a bit late, but some might find it interesting. Started lifting 39-years ago at age 29.5 to mitigate developing dad bod and to support ever more compromised weekend warrior activities. Within three years had benched 290-pounds at bodyweight of 165. Stayed with it for another seven years resulting in a whopping increase of ten pounds to 300. First in my gym to "discover" creatine (Bill Phillips and EAS Phosphagen). Within 12-weeks benched 320. Started over with new 12-week bench cycle and hit 340. Within one year hit what I thought was impossible (too old) for me double bodyweight, strict bench of 355 at bodyweight of 172. Finally broke 400 pound barrier at age 48 (and 19-years of effort) with 406 at bodyweight of 198. Peak strength came at +/- age 55. For me, anyway, creatine (and later HMB) were absolutely the missing links. Gains-wise, it was like becoming a beginner again. Creatine is dope.(Note: at age 68 and bodyweight of 180-185, still regularly trap bar deadlift 420x10 with the low handles. Just started experimenting with the high handles and have seen 450x10 and 480x7.) No lifting belt, knee wraps or other such mechanical accoutrements. Just chalk for the hands. (No, no TRT or other such risky nonsense. Maybe when I can no longer live my best life and more often than not am feeling like crap. Perhaps at age 85 or 90.)

I started taking creatine roughly 5 weeks ago and I noticed an effect between week 3 and 4 both in strength and feeling more refreshed during the day however I also started resistance training 8 weeks ago so it’s hard to know if it’s the creatine or the fact I’m gaining muscle or a combination of both, either way this past year I’m much healthier (80 lbs lost) and gaining muscle

I'm 67. I hit the gym 5 days a week for 2-3 hrs and have been doing so for 53 years. Vet-US Army Airborne. I've used creatine off and on for 25 yrs. The stuff works. You add a few pounds of water, infused into your muscles, but you really feel the added strength as well as endurance in the gym. I recently learned it helps mental focus and I do believe there's a noticeable difference. Good stuff for an older person. Watch your creatinin (different from creatine) levels in your kidneys. Your Dr will want you to quit the stuff but you have to point out the higher level, due to taking creatine, is a misnomer and not relevant to kidney function. I also take AG1, D3, Omega-3, NMN, Glucosamine, Tumeric, and a few others. I'm 5-11, 178 and built like "not an old man." 😀

Severe muscle cramping. For what it’s worth, I’ve taken creatine monohydrate three times from different major suppliers. The first two times, I took 5g (no loading), but I had severe muscle cramps after a month or so. I researched more and could find very little info about creatine creating muscle cramping, only that it didn’t cause it. I also found that lower doses were often as effective, so I took 3g/day on my third try with another supplier. Same result. Severe muscle cramping, mostly in my legs, and I mean severe. Since creatine was supposed to be the most researched and "safe" supplement, I think that I’m done with supplements, especially since, if one was actually effective without negative side effects, you never know what’s going to be in the container next time.

This little bit of information was quite a gem! I was told that creatine is good for methylation, but thought I had to use it during physical activity. I never thought I had to ask if I could use it on a daily basis without a particularly active day. Thank you!

I'm 83 and I'm on my 4th day taking a smoothie with home grown broccoli sprouts, ground moringa leaves, and creatine monohydrate. I do feel more energetic.

I have polyneuropathy (dominate on my left side of the body) and I've been using Creatine, in conjunction with resistance-training 1-2 times per week. I've noticed a reduction in muscle soreness, I appear to recover a bit faster and my strength has improved.  I take about a teaspoon amount in a pea protein shake with yoghurt added. I'm a 61 year old male.

I'm 38 and I started creatine for exercising. It really did help with energy and muscle building. But the best thing is I also used to suffer from massive brainfog. Creatine seems to help with that. Not exercise alone because I always exercised and it wasn't until I added creatine that I noticed decline in brain fog. I can think clearer now.

I tested creatine multiple times during my training and it does diddly squat. The clinical trial I've looked at show an effect size of around 5% anyway, which would not be noticeable unless you were an elite athlete. (This won't stop everyone in the comments telling us how much they noticed an improvement based on placebo effect, of course.) Rather than mess with this stuff, just up your quality protein intake.

I’m 78yo and I have just started blood flow restriction training to build muscle… I train 10 minutes while fasted for 16-20 hours after training I have 80 grams of whey protein drink and an EPA/DHA supplement.

Using corn oil as placebo in the Omega 3 trial makes me suspect the results being from the harmful effects of seed oils than the beneficial effects omega 3.

Do you agree with Dr. Chris Knobbe that vegetable oils such as corn oil, canola oil, soybean oil, etc. are the main cause of the inflammation epidemic?

1:47 You also need a saturated fatty acids controls for this kind of study.