Should You Supplement With Creatine? - Rhonda Patrick

[@FoundMyFitnessClips]

Download our FREE 9-page Cognitive Enhancement Blueprint: bdnfprotocols.com/

[@ImDrizzt]

it doesnt work for me, ive typed in my email, confiemd like 7 times, no pdf uuuuu

[@all4onejerzyd.344]

RHONDA I JUST WANTED TO COMMEND YOU FOR YOUR WORK, AS WELL AS YOUR TEAM, AND SAY THANK YOU FOR ALL THE INFORMATIVE CONTENT THAT YOU DO POST ON DIFFERENT SUPPLEMENTATION/MINERALS/NUTRITION. ONE THING'S FOR SURE GIRLY, YOU ARE VERY AMBITIOUS AND YOU ALWAYS TRY TO FIND AND DO RESEARCH ON SUPPLEMENTATION NOT ONLY FOR THE PROS AND CONS BUT ALSO THE SUPPLEMENTATION/NUTRITION, AND BREAKING DOWN THE FACTS. AND I DIDN'T WANT TO BE ALL OVER THE PLACE BUT I'M USING THE MIC SO IT MAY SEEM A LITTLE CONFUSING MY COMMENT, AND I APOLOGIZE IF IT'S SPELLED ANY OF MY WORDS INCORRECTLY AND I DIDN'T WANT TO MAKE IT TOO LONG BUT YOU CAN ALSO GO INTO WHAT NATURE HAS JUST CREATED THAT OTHER COUNTRIES HAVE BEEN USING TO HEAL AND ALSO TO USE AS MEDICATION OR ENERGY... KEEP EDUCATING AND POSTING THE GREAT CONTENT... YOU GUYS BE SAFE PEACE AND BLESSINGS TO ALL. ✌🏼🙏🏼.

[@Idahomie]

@@ImDrizzt Try retyping your comments after you get help with your English...good luck

[@sandraat]

Its not worling. I sigbed up, bit no blueprint, not on the page nor in my inbox

[@dans9228]

Great information, I have taken creatine for about 7 years, then I began getting terrible g.i pain. I had been mixing it with cold water and noticed that it did not dissolve, but thought nothing about it. Then I read that creatine works best in warm water. I heated a coffee cup filled with water in the microwave and then added creatine and stirred, it dissolved. No more g.i. pain and I can tell increased strength when using creatine. I am over 64 years of age. Thank you!

[@dgovna]

You could also try creatine HCL! Same benefits with less GI side effects

[@PAYTHEM710]

Micronized Creatine has it all

[@markmcdonnell]

"GI" ?

[@dans9228]

gastro intestinal pain @@markmcdonnell

[@dans9228]

Agree, all the data is on micronized creatine @@PAYTHEM710

[@nukiesduke6868]

Ironically creatine is one of the small handful of supplements that actually work and have overwhelming evidence of doing so.

[@ericdahl2915]

why is that ironic? 😅

[@nukiesduke6868]

@@ericdahl2915 because a lot of people think supplements work when most don't and this channel talks about numerous supplements that aren't needed/don't do crap. So ironically it's the one video involving an actual supplement that's scientifically backed by 30 years of data to work.

[@Mackcolak-xf5bk]

Here are the key takeaways from the video on creatine supplementation by Rhonda Patrick: 1. Creatine plays an important role in muscle energy production, particularly during high-intensity and endurance exercises. 2. Supplementing with creatine can enhance energy production in muscles, improving muscle power, performance, and potentially muscle growth. 3. Creatine has been shown to aid in muscle recovery post-workout. 4. The International Society for Sports Nutrition considers creatine monohydrate the most effective ergogenic (performance-enhancing) nutritional supplement for athletes and fitness enthusiasts. 5. Typical dosing involves a loading phase of about 20-25 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams per day. 6. Creatine supplementation combined with resistance training can be particularly beneficial for older adults, potentially improving strength, fat-free mass, muscular endurance, and bone mineral density. 7. There's growing interest in creatine's potential effects on brain function. 8. The main consistent side effect of creatine supplementation is weight gain, likely due to water retention. 9. Numerous studies have shown creatine supplementation to be safe, with no serious adverse effects on kidney function. 10. The concern about creatine causing hair loss stems from a single study showing increased DHT levels. However, subsequent studies have not consistently shown increases in testosterone or free testosterone levels. 11. Overall, creatine is considered safe and effective for most people, with potential benefits for muscle performance, recovery, and possibly cognitive function.

[@mindrub]

I had chronic headaches for 40 years and nothing worked until I took creatine. Now I rarely have them.

[@jameshayden5053]

I started using Creatine in my late 30s on up until about 50. I've been back on it regularly now for about 3 years. I'll be 62 in October and it still works just like back in the day. I've a lot of Mechanical Injuries and the stuff sure makes a difference. 👍

[@andresmontana4466]

Thanks for the info. I used it in my 20s when I was heavily into training. I really noticed huge boosts in endurance. Now 40's and about to start training again for general health and increased energy and motivation and thinking of using it again. Mainly because recovery is soooo slow these days. I literally cannot train for a whole week between sessions due to soreness and my lack of condition. After a handful of sessions though my recovery time reduces a lot. Hoping creating will enable 2 sessions per week off the batt so I can quickly progress to 4 per week.

[@paulvon2378]

JUST EAT A STEAK ... SAME DIFFERENCE MY MAN

[@jayjones2791]

You have hair?

[@craggerrs]

@@paulvon2378 you need like 2kg raw beef to get 5g creatine

[@aryansingh7101]

@@paulvon2378 How much steak do you think you need for just 5 gm of creatine?

[@EatUpBoise]

Safest supplement on the market period. Nothing has been studied more.

[@groboclone]

0:46 o snap! I started 5g of creatine per day a couple of months ago but didn't notice a huge difference - upped my magnesium intake a couple of weeks ago and almost overnight experienced a big jump in workout performance, this maybe explains it

[@mellymcintyre559]

Mind me asking which type of magnesium did you supplement more of?

[@groboclone]

@@mellymcintyre559 I started having 25g of cacao powder per day which contains around 175mg magnesium, then later started taking a 375mg magnesium oxide supplement as well. I've read that the oxide form is somewhat poorly absorbed tho so I'll maybe switch to glycinate

[@srobin3846]

Magnesium glycinate has been amazing for me

[@mellymcintyre559]

@srobin3846 Ah yes, I hear the most good info about the glycinate variation

[@kimdavid4406]

Good to know!!

[@rajindarsingh1417]

I was in deep depression for almost 11 months but I started taking creatine on May 29th 2023 & 2 days later I was told to stop my meds which I just started taking 2 weeks prior. I did not dose high at the beginning. I then went for an Ayurvedic detox in India . I was never depressed again. FYI , I never ever have been depressed ever. Buy mid May I was suicidal. I tried everything , ketamine sprays, and a few different medications, none worked. I’m never going back that dark alley again. I started having depression after my retina detachment surgery. I was fine laughing & all but a month later I couldn’t sleep from 1-5 days straight. Then for the next 45 days I lost 10 kg . My family was giving up on me. It was the most horrible experience ever. Now I realised the entire world of psychiatry is not up to speed. Help a friend / family member get out of this . I’m an international flight attendant who loves motorcycles & enjoy my beer 🍺 & whiskey. I would probably be the last person to ever should have depression. But it hit me hard. Now I’m more health focus & despite gaining more weight than my original weight, my cholesterol levels are down.

[@heatherbeth4249]

It has been brought to my attention that the shot is creating many of these problems. Doctor says that it affects every bit of your body from your earlobes down to your toeprints.

[@devontef.8943]

Also, remember that most thoughts stem from the spiritual side. No man should die before The LORD’S timing

[@Defender247]

No one cares

[@Defender247]

Stopped reading after 5 words

[@devontef.8943]

@@Defender247 who are you?

[@wesleyturner1979]

I use to work out a lot and took creatine when I was playing baseball. I have an active job now and don’t work out much at all anymore but I was struggling to keep up with my kids after work and was always sore. I started taking creatine again on a whim and it’s made a massive improvement. I wish I had never stopped taking it!

[@warhokn4178]

not to be pedantic but it isnt creatinine.

[@wesleyturner1979]

@@warhokn4178 thanks for the catch. I think my iPhone was “helping” me auto correct that while writing.

[@heavyglassglass]

@@wesleyturner1979 Dude is it just me or has autocorrect gone off the rails lately. My phone recommends random things for basic words sometimes

[@wesleyturner1979]

@@heavyglassglass 💯!

[@drizzle452]

I assume all spelling and grammatical errors being attributed to text “help” as we type on small touch screens.

[@willbrink]

Short answer, yes. I wrote the first articles in the mags (pre internet!) mid 90s about the potential benefits of creatine for health, cellular function etc. The list, supported by stacks of data, of the possible benefits of creatine is long, and unrelated to strength/performance.

[@scratchy996]

Nothing is free, there must be a cost, what are the downsides of supplementing with creatine ?

[@v1kt0u5]

@@scratchy996 There's no such thing as a free lunch... except for Creatine with healthy kidneys.

[@ewannoelkailevi4772]

Holy Shit, it's a Will Brink sighting! You were way ahead of your time. misc.fitness.weights forever ...

[@mattpassos5689]

​@@scratchy996same as anything, don't take too much, is there a downside to supplementing with water? No just use it properly

[@aboutfaceretreats6562]

I bought those magazines! Great work!

[@DUES_EX]

I am 29 years old. Been taking creatine since I was 18. That’s 11 years of use. By blood worked showed my creatine levels normal and kidneys healthy ….

[@JBActors]

That’s creatinine silly…not creatine!

[@kirkkelley3791]

Uh, they test for both. ​@@JBActors

[@Stradz-ml9po]

I'm 48 and have a well used worn out body and the last 5 ish years Ive been struggling to complete my workouts until starting creatine, I smash my workouts and look to do more. It's amazing!

[@EnriqueReyesJrREALTOR]

How much creatine did you take a day? When did you take it? In the morning, during the day, before sleeping?

[@ivandansigmun3891]

@@EnriqueReyesJrREALTOR 5g in a post workout shake with protein, fats and carbs. you'll feel it working in a few days

[@rinnix8501]

If you like creatine, I recommend a instantized BCAA's supplement. BCAA's has enhanced my workouts beyond my wildest dreams. It's like soreness and fatigue isn't part of the hell I put my body through while working out.

[@Urufu-san]

Then again, don’t ignore the signals your body sends you. Pain and early fatigue are good guides in workout. They point to damage and weaknesses. So to what not to do (change the exercise for that muscle group) and what to work on. More energy is great, just don’t let it cloud the little hints you get from your „machine“.

[@cajampa]

@@rinnix8501 if you like BCAA you will like EAA even more. BCAA is the old stuff. For me EAA works way better. Also try adding some TMG to the creatine. Read up on it. I like it, it is cheap and the science is there. And also if you are not taking a hefty dose of L-citrulline before workout you are missing out on some great blodflow and pumps.

[@fudogwhisperer3590]

I'm a 57 year old male, run 4 days a week and lift 2 days a week. My work outs are 35 to 45 min. I've been doing this consistently for over a year. I've never taken creatine before. I heard of its benefits and decided to start taking it. I take one scoop daily. I've done this for over a month. I took it because I had plateaued and every time I tried to increase weight I'd wind up with aggravating old injury's. I've been able to be less sore after work outs. I've been able to increase every area of my weight training by minimum of 15% without injury. I've been treating the injury areas with a medicine ball. So far I've been very pleased with the result. My message therapist says I've noticeably increased in bulk by 5 to 10%. I'm thinking about adding protein powder to my regiment to see if I get further gains.

[@CasuallyAuthentic]

Do it. Taking your creatine with protein and sugar (banana) will help deliver and saturate your muscles. In short, you will get the most out of your creatine.

[@ivandansigmun3891]

@@CasuallyAuthentic this!

[@ashleehoward47]

THANK YOU for addressing the potential hairloss claim!!!! I suffer from autoimmune chronic hairloss and refused to try creatine for fear they it would make it worse. To know they no study has actually produced hairloss makes me give it a 2nd look! I’ve searched the internet trying to figure out if it’s true or not for 2 years. Your the first one to actually talk about it that I’ve come across who has scientific knowledge!

[@Lucas_Jeffrey]

It seems dubious. I suspect people with hairloss+anxiety who then take creatine get squirrely and blame it for their perceived continued hair loss. Know a guy at the gym that swears creatine caused hairloss. Showed me old photos from before having his (very bad) plugs in Turkey. His hairline looked totally fine.

[@mark2073]

Has any study actually looked at hair loss? I've seen a lot of yt comments saying that their hair loss correlated closely with creatine intake. It all depends if your follicles are susceptible to what it's doing.

[@tippy195]

I’ve never even heard of these 2 issues being related..

[@rookendgame]

Creatine monohydrate gives me rapid hairloss, hcl doesn't

[@Kyle-qf7mc]

I noticed hair loss when taking creatine and it slows down when stopping

[@spacemanmusic6853]

I just started a creatine regimen about 6 weeks ago. 5-8 g a day I look bigger feel stronger and recover faster. I’m a new to weight training but it seems to work great .Would recommend to anyone

[@StarHarvestOfficial]

Creatine is great for people experiencing energy issues of all kinds imo

[@anotherjewishsharpnicholas9425]

They just did a study showing it to be quite effective in people with energy issues. It showed how, with everybody, it enhances cognitive abilities.

[@Max-bh1pl]

@@anotherjewishsharpnicholas9425 It would be much appreciated if you would name and link that study.

[@samiarose1241]

I wonder why it didn’t help in the least bit for me as a female not sure if it’s the dose I hardly take 3000mg…which already showed as an overload in my blood test

[@Crossfirev]

​@@samiarose1241 pretty sure that's not how that blood test works. Creatine will raise creatinine in blood, but not with the same negative outcomes - this is my understanding, not that it is correct

[@terrancelee6030]

If you take more than 5grms a day you will spill over so watch the dosage..great supplement though, I keep some on deck..

[@thomk3282]

If I’m not mistaken there are misconceptions regarding water weight and creatine supplementation. Water is only increased inside the muscles. It does not cause edema, bloating or puffiness with more water in-between cells. Regarding kidney function, which can cause edema, physionic on youtube went through the research and stated even though creatinin does increase, kidney function isn’t affected whatsoever.

[@KHUZAFARAUF]

Unfortunately for a few people like me, it does cause nasty bloating.

[@rotflolextreme]

​@@KHUZAFARAUF Do you do any cardio exercises?

[@2023Red]

I read the article in your paper on using creatine. I am age 76 and t2 diabetic who thru lifestyle dropped a1c to 5.5. My two issues are: Benefits and risks with PTSD veterans. And Benefits and risks to old men like me. Thanks Robert

[@skeebum]

We can't really determine whether it has an impact on DHT levels based solely off the studies that record Testosterone. It could be the case that creatine increases 5 alpha reductase activity which would increase DHT. A study needs to be done to determine this.

[@CB-ns6sy]

Are you telling me to avoid creatine if predisposed to hair loss? Only reason why i avoid it

[@Nonameers]

@@CB-ns6sy yes

[@skeebum]

@@CB-ns6sy It's hard to say, I don't think we know enough yet.

[@TT-mb6rz]

DHT isn't only hair loss, potentially also prostate impact ...not a doctor but it is what I read everywhere

[@carlbernardo5346]

Ive been taking creatine for about 5 months now, and definitely started noticing hair thinning, loss, and weak hair, .

[@snuffcore9686]

Do the men in your family suffer from hair loss?

[@carlbernardo5346]

@@snuffcore9686 my brother, but my dad and uncles, no

[@snuffcore9686]

@@carlbernardo5346 Research: The current body of evidence does not support a link between creatine supplementation and hair loss or balding. Exceptions: A small number of people who are already predisposed to hair loss may see exacerbated thinning when taking prolonged high doses.

[@Caffeineandcalisthenics]

I appreciate her strait knowledge with no fat in her explanations!

[@pwnUgood]

I took 5 grams of creatine daily for a few months and my annual blood test showed elevated creatinine levels interpreted as low eGFR, causing my doctor to diagnose me with kidney damage. I tried to explain to her that the presence of creatinine is not necessarily an indication of kidney damage but only a consequence of creatine supplementation, but she advised me to stop using creatine and get another blood test

[@j11k22]

Sounds like someone should advise you to get another doctor

[@g-man2507]

Got the same suggestion from my doctor so I know to lay off before blood work.

[@CrispyCircuits]

Bad Dr. There are many bad Dr's, bad plumbers, bad carpenters. Higher creatinine isn't clinically significant (if it's just from creatine, otherwise there could be a different problem) since the treatment is to drink more water. All of these tests have a range of high and low levels. Most people need to drink more water anyway. Safe blood pressure has had a major change in the top and bottom levels recently. Take my advice with a grain of salt, but I did major in Biochemistry. Only worked a little bit because the pay was so low.

[@Twitz88]

While taking creatine you have to drink plenty of water. I'd recommend drinking more and see if that helps

[@AA-ld5zh]

That happened to me as well. I haven’t gotten a good explanation from anyone about it.

[@alex_smallet]

I used creatine for about a year and I believe it caused terrible headaches. I think that the reason may be that creatine retains water not just in muscles, but also in the brain, which increases internal pressure, which causes headache. Additionally after I did a blood test, I found that my blood creatinine level was high. Half a year after I stopped using creatine, the creatinine level was back to normal and the headache was less often. I do not use it anymore.

[@Countywide]

You were dehydrated.

[@mrbrightside5278]

Creatnine has nothing to do with creatine supplements. Just to let you know

[@406dn7]

I really liked what creatine did for me in the gym, but I had quite a bit of trouble with muscle cramping, including one trip in the middle of the night with a severe forearm cramp. I reflected on my goals, I'm about to be 73 years old, already quite strong. One reason I work out, is to continue enjoying riding my horses. I decided that it did not help my horses, at all, for me to gain more mass or strength. If I had different goals, maybe, I keep using it. It does make a discernible difference in the gym.

[@rwatto90]

I get cramping too. Can't use monohydrate

[@Mr40ozkilla81]

Drink plenty of water

[@406dn7]

@@Mr40ozkilla81 Trust me, I did. I knew about the need to do that.

[@veganterminator9054]

Try magnesium chloride (trace minerals) in liquid form for cramps as it is an electrolyte.

[@NebuChadNezzarKBDN]

Drinking electrolytes during my workout got rid of the cramps. You cannot only drink water.

[@sgtaneja]

You have to cosupplememt Creatine with B6, Magnesium, Potassium, Taurine, Glycine , Inositol and Sodium (Pink salt), else long term you may develop elevated creatinine and kidney inflammation. Hydration is key with Creatine and hydration is Not intake of water, Hydration is cellular absorption of water while maintaining extra and intra cellular fluid balance .....and magnesium, potassium, sodium (salt), taurine, glycine, inositol, and creatine help with that.

[@vincewarren1271]

It doesn't cause hair loss. It causes telegen effluvium (shock loss) to those who are already prone to hair loss. This is probably because it temporarily causes DHT levels to surge, and those who have sensitive hair follicles (such as myself) may experience a temporarily shed. This has happened to me several times so I got off. But this final time around I decided to stick it out and after a few months, my hair came back even while still taking creatine. If I stop taking it, I could experience a shed again. Hope this helps people 🙏 🙂

[@Slayer2298]

Lol hair loss from DHT is called androgenic alopecia which is in fact hair loss

[@VegetaPrinceOfSaiyans]

Hey if you do go bald you could always become an astronaut/doctor/professor/plumber and go by "Johnny".

[@vincewarren1271]

@@VegetaPrinceOfSaiyans lol

[@SeriouSXXFireworks]

It happened to me too I stopped taking it!!!!

[@vincewarren1271]

@SeriouSXXFireworks if you stick with it after about 5-6 months the hair will come back.

[@dwaynepedals]

So good. Been using Creatine daily and it’s improved my overall energy on the bike as a cyclists and in the gym during lifting.

[@oncall21]

The rugby study didn’t select directly subjects with androgenetic MPB. The study was far too short finishing at three weeks when DHT levels were actually dropping and no hair count measures were in place pre and post. Your findings from following studies is very enlightening and encouraging. As a Norwood 7 who has had my total bald area transplanted I think I am willing to go back on creatine. I’m 57 and feel I will significantly benefit health wise with my workouts and I diet accordingly. Many thanks for sharing.

[@Xtramedium1961]

61 natty bodybuilder just had hair transplant last year( mild defuse crown thinning which was strengthened with transplant) wary of using creatine or TRT

[@oncall21]

@@Xtramedium1961 are you taking finasteride and minoxidil?

[@spookypoker3747]

@@Xtramedium1961 I also deal with MPB. TRT did not affect it, though maybe it would if I wasn't on finasteride. But creatine certainly did. kryptonite for my hairline

[@AZ-gs6hj]

@@spookypoker3747 How long did you take it and what dose? I don't think 3-5 grams is enough to see a drastic difference in such a short amount of time.

[@rikard4711]

Not sure if I'm one of the few that this happened to, but my blood pressure went up after taking creatine for a short while. No KZbinr is talking about it though and no one mentions any studies suggesting it can happen to people. Just something to watch out for for people with any concerns about their blood pressure. What is the cause I don't know, but you do increase water retention don't you so perhaps that might be the case? My blood pressure went back to normal once stopping creatine supplementation. Rarely hear people talk about this so perhaps it's not very common. But something people might wanna keep in mind and monitor if they take creatine.

[@RealMTBAddict]

Take it every day! Definitely helps with strength.

[@PatFoleyMarketing]

I have sleeping issues. But I use a micro-dose of 0.15g of creatine. It keeps me awake and alert all day. Magic. But too much, and I can't sleep. I do weight training 4 x a week.

[@veganterminator9054]

Try melatonin for sleep.

[@majahorvat7294]

Neurofeedback will help your sleep.

[@harbinger_9152]

What about L-carnitine? I think there are two types? Which does which? Powder form? Liquid form? Before/after workout? I’ve heard good things but I’ve never seen a full analysis. Just a thought

[@jimstone6570]

As I’ve gone more animal based and gotten many benefits and I hear of a substance that does this or that I then look up food sources of that substance. More often then not meat or eggs end up being a great source of it. In this case creatine, yep, Beef, pork, tuna, salmon, and cod all contain between 1.4 to 2.3 grams of creatine per pound. Herring contains the most creatine at 3 to 4.5 grams per pound

[@educational4434]

Yeah but who's going to eat two pounds of meat a day to get that 5 grams of creatine you get by taking a scoop of creatine powder? When people supplement with creatine powder they're taking 5 grams a day after the initial loading period. I don't know about you but I'm pretty full after eating a quarter pounder hamburger and definitely don't want to be gorging myself on meats all day

[@jimstone6570]

I am not eating the non nutritional fillers with my animal sources so I can easily eat 2 lbs of meat and I do. The animal sources are nutritionally dense foods as well so supplementation with anything may not be necessary in my case. It’s also unknown if natural sourced creatine from animal is more effective or similar. If I’m eating McDonalds versus real food then I would need supplements

[@educational4434]

@@jimstone6570 Thanks for your answer. Sounds like you got a plan for yourself. There's no way I'm eating that much meat though. I get nauseous with very little meat.

[@dundalis]

@@educational4434lol Hamburgers?? No one interested in their health is getting their meat intake from hamburgers, they are eating a proper grass fed rib eye, fresh fish etc. not hard to eat 2 pounds of meat whatsoever if you aren’t stuffing your face with the garbage that comes with eating burgers lol. Yeah if you are eating burgers with all that bread and sauces spiking your blood sugar it’s gonna hard to eat 2 pounds worth. Not to mention burger meat is not good quality meat at all

[@AdventuresoftheLandNorth]

Have been taking creatine for about 2 years. A few weeks back I was diagnosed with acute pancreatitis. Doctors couldn’t find a reason why it happened(I rarely drink alcohol, I don’t smoke and my cholesterol is very good) My doctor did find one study with mice that indicates that pancreatitis could be a result of creatine use. I am going for an endoscopy in a week and I plan to ask the gastro doctor if I can start back with my 5mg doses again. Any feedback or info regarding this premise would be appreciated.

[@educational4434]

Could you update us on this? Very interested to hear

[@AdventuresoftheLandNorth]

@@educational4434 the endo procedure found nothing. I am apparently part of the 15% of people who get pancreatitis and they have no idea why. Glad nothing was found but still hoping for some sort of answers. That’s life I guess

[@educational4434]

@@AdventuresoftheLandNorth Thank you for the update 🙏

[@JackyRogue]

I used creatine for a while as part of my routine, had a period of illness, needed blood tests, GFR came back indicating Kidney disease with elevated creatinine, thankfully made the link to Creatine supplementation and stopped it for a couple weeks and increase water intake. Bloods were repeated and came back fine. Maybe something to keep in mind to save worry should this appear in your blood tests

[@MrWorldasmaya]

Are you saying that taking creatine was responsible for your elevated creatinine levels? Check with your MD, one who knows what they're talking about, I think such is unlikely unless you had a pre-existing (prior to taking creatine) kidney condition.

[@p.d.stanhope7088]

It also gives a bit of a brain boost in the morning too. Once started, I did a heavy dose of 4-5 doses for the first 4 days. Afterwards just 1 dose a day.

[@theskatepros404567]

Does creatine cause enlarged prostate? Through increasing DHT?

[@barrymantei7795]

Recent studies have shown that increasing DRT does not cause enlarged prostate.

[@Matthew_Muller]

I thought loading creatine hasn’t been a thing for years? The standard I’ve heard is 5g/day up to 10g/day if you’re a big dude. After a month of that it’s fully in your system.

[@moog5260]

you can do it both ways

[@somerandomgamer1260]

still a thing. loading just makes you hit steady state saturation in like a week or 2 instead of a month. big picture it doesnt really matter but athletes wanting to maximize results loading has its use.

[@nathanpenner2966]

😅

[@barrymantei7795]

Loading can cause saturation in 4 to 5 days. ​@@somerandomgamer1260

[@markbovenkerk2327]

Creatine causes mania for some people,which I think needs to be talked about more. I have attempted using creatine (5 grams and day) over at least 5 periods in as many years and every time I get to saturation point the mania sets in and my life falls apart. I am so grateful I discovered this horrible side effect but it wasn't before it ruined a 4 year relationship I was in.

[@seramer8752]

?!?! Please elaborate?

[@markbovenkerk2327]

@@seramer8752 after a few weeks of a 5g loading phase the mania creeps in. for me my thoughts become very negative, irrational delusional and i become angry for no reason. Once I stop the creatine it takes a couple of weeks to come back down to normal. These side effects do not exist when I don't suuppliment creatine. I do not have bi polar or any other conditions and I have never been on any meds. It took maby 6 months before I realized. I realy want to take creatine and have tried again many times but the same thing happens. I hope this message will help someone who may not have worked this out for themselves yet. I would even go as far to say if you have been taking creatine for a long time, stop for 3 weeks, see if you start to feel at peace, at easy and less irritable.

[@ngatiwarrior6975]

Never heard of this side effect, is this in the scientific literature or just personal experience?

[@markbovenkerk2327]

@@ngatiwarrior6975 this is my personal experience. It seems to be a not so common side effect however i wonder purhaps its more common just on differant spectrums . There is a mention of it here in a study www.ncbi.nlm.nih.gov/pmc/articles/PMC3340488/#:~:text=Taken%20together%2C%20there%20remains%20the,that%20adversely%20affects%20emotional%20regulation

[@Rant-y]

Just like mainstream media is controlled, most 'scientific' studies aren't what they seem... In short, no one will talk about it, and yet; creatine side effects are wrecking havock in people's lives. Unfortunately, even studies that talk about depressive side effects of creatine, they gloss over them as if they're nothing to worry about.

[@patkelley8293]

I use 5gm a day as a way to boost focus and recover from my daily work routine. 56 and I'm working a 50+ hour work week.

[@AirPowered]

Any data on creatine and prostate enlargement?

[@CrumbleLives]

And hair loss. Both related to conversion of testosterone to DHT.

[@djackson4605]

@@CrumbleLives Its very rare but some people are not good candidates. There's not enough data to deduce who will or won't be a responder to creatine unfortunately. The original study that the myth of creatine making you go bald only had 20 participants... Pretty close to pointless compared to a legit study, but rumors spread fast if there's only one on a topic.

[@johnnny9]

00:29 💪 Creatine is essential for muscle energy production and is converted to phosphocreatine, a key player in ATP production. 01:22 💥 Creatine supplementation can enhance muscle power and performance, leading to gains in muscle performance and growth. 02:03 🏋‍♂ Creatine monohydrate is regarded as the most effective supplement for increasing strength, power, and muscle mass. 03:38 🧓 Adding creatine supplementation to resistance training may amplify benefits for older adults, counteracting age-related declines in muscle mass and strength. 04:08 🧠 Creatine supplementation combined with resistance training improves strength, muscular endurance, fat-free mass, and bone mineral density. 05:42 🚫 Creatine supplementation does not have serious adverse risks and may even promote various health and performance benefits. 06:10 💇 Concerns about creatine causing hair loss are based on limited studies showing increased DHT levels, but broader research suggests no significant impact on testosterone or DHT levels.

[@washingtonconsultants1041]

Careful with this folks, i suffered weight gain due to water retention

[@redwingzfn]

I would be a little clearer with the loading phase comment...that you don't take 0.3g per kg 4-5x a day.... that is the TOTAL dose which you break down to 4-5x per day. You said that a little wonky and jumbled together and I could see someone thinking that they would need to take (take a 80kg person x 0.3) 24g x4-5/day= 96-120g per day. That could lead to a problem.

[@sallami6627]

I took it for several months and it adversely effected my sleep to the point where I only slept about 4 hours and would wake up. I didn't suspect it was Creatine since NO ONE and I mean no one, mentions it on videos or in articles. Thru the process of deduction, I stopped taking it and my sleep improved and returned to it's previous state. Important to note that I'm in my fifties and sleep times have become shorter for the last 3 years but Creatine made it Much worse. I then read hundreds of comments made by people whose sleep was effected just like mine was.

[@williamwallaceg2627]

Was unaware of this. I’ve been struggling with this issue but would have never linked the two. I will have to come off and see if my sleep improves. 👍🏻👍🏻

[@Sammi84]

Great anecdote. Any research that collaborates this?

[@jbaumgard6116]

Same!

[@ThatOneScienceGuy]

Interesting. I started creatine in February but developed sleep issues in early April. I didn't think it was the creatine but now I'm wondering. Can't sleep more than 5-6hrs at a time. The reason I didn't think creatine is because it took over a month to happen and also I've had bouts of insomnia in the past without creatine.

[@johnulcer]

It was stimulating for me too. I had motor tics (which only appear when I’m over stimulated) and trouble sleeping. Kept waking up middle of the night which is unusual for me. I saw something about it being an NMDA receptor agonist so I wonder if some folks like you and I are just more sensitive to the impact on excitatory neuro transmitters.

[@ApostolosKatsioulas]

I got back into training after 4 years; I have never been that athletic in my life. Obviously, it's hard for me since it's been an extended hiatus period therefore, I can't say with certainty whether I wish to try adding creatine to my supplement arsenal. I don't believe I need it; my current training is more of a functional approach. However, having read of the numerous benefits of creatine when it comes to cognitive function, anxiety, etc. I am hesitant with supplementing creatine because I experience bloating and some other side effects due to the TNF, I am taking for an autoimmune condition that I've been suffering; I have no clue if creatine worsens it or not. Nevertheless, I found the information incredibly useful, and I'll have to give it some thoughts. Grateful.

[@shawnbradford2243]

Yes, yes you should

[@9xqspx6]

Dear Rhonda, does creatine affect serum uric acid?

[@trauma50disaster1]

oh crap, glad you mentioned that. I have had gout a couple times and I certainely don't want that. I wonder if in general people who are super active working out and eating great would even get gout? Those are prob the people that take creatine. I wonder as well if the sedentary poor diet people have increase uric acid.

[@9xqspx6]

@@trauma50disaster1 Dr Brad Stanfield (one of the very few - including Rhonda - I trust with health stuff) said in one of his videos that creatine doesn't affect uric acid levels. I just had my lab test yesterday, after taking creatine for 5 weeks, and my level did not increase. (In fact it decreased a little bit.)

[@jdwspe]

I have cycled creatine for 25+ years and have found a marked reduction in stamina during long distance running while taking it. Stopping creatine during race training has become a requirement. Has this been studied or is it just me?

[@seramer8752]

Hiking and biking is easier for me too off creatine due to less weight and volume of muscles I guess but only speculating.

[@Scott-fy7fm]

​@@seramer8752 I would suspect that would be the case as well, adding muscle is going to add both weight and more body mass that sucks up nutrients from other muscles you are using while running

[@larsnystrom6698]

The effect of creatine should be felt mostly for strength, not steady state endurance. It increases the available energy for a sprinter, not aerobic efforts.

[@orangepeelbeef4324]

I have been taking 10g per day for the last two months and just ran my first marathon, I felt great and ran a sub 4 easily

[@Scott-fy7fm]

@@orangepeelbeef4324 why 10g instead of five? Excess creatine past the saturation point does not even get used it just converted into waste creatinine

[@naydenslavchev8947]

Does creatine affect gout?

[@rkardos4220]

I realize that I know nothing so I rely upon trusted sources for information. Rhonda is one of those trusted sources

[@RurouniKenshinShinta]

Love your content Rhonda! Such a unique character, keep being yourself.

[@Brand00d]

TOOL

[@2011studies]

How would the weight gain be measured? Just water or also increased muscle mass?

[@taomahNEGEV]

Just water for about 3 months. Than come the muscle gains from the better training performance provided you also take enough protein and extra calories.

[@azdhan]

Really interesting info. Is there any research to explore the effect of creatine on blood pressure?? I have seen some Google citations suggesting creatine supplementaion can increase blood pressure. Anecdotally speaking only and with all things being equal(exercise, sleep, diet, daiky sodium intake, etc.,) I personally experienced a significant increase in blood pressure that tracked with the weekly creatine water gain I experienced and overall 4 lb creatine water gain after one month. I don’t and never have had blood pressure issuess, my blood pressure has always been in optimal range, I am not on any meds for anything let alone, high blood pressure and I am super fit, not obese. Luckily as my precreatine blood pressure was optimal, the creatine increase only pushed me to borderline optimal of 119/79 or slightly above 121/81 This was a consistent average reading I tracked over the month. Pre creatine supplementation my consistent average blood pressure was 103/70

[@ThomasArepo]

Should you only take creatine half an hour or so before working out or can you take it with your breakfast shake in the morning even if you won't be working out until later in the afternoon or evening?

[@lgarla23]

I loaded with creatine years ago and got kidney pain so I stopped doing that now I just take 5g before workouts and occasionally the following day if I’m sore because it helps me heal faster. I notice a discernible difference in strength with creatine dosing right before workouts. No need to load.

[@bharatmohan2624]

Hey how is ur kidney pain?

[@Bushy-un1vl]

So a friend who lifts in his 50s has noticed that his liver function is low so he stopped using creatine and the promblem resolved itself. Would taking ATP be better than creatine?

[@trauma50disaster1]

I heard most creatine is metabolized by the kidneys so the liver would not take damage, I guess I was wrong. dang

[@Guyhawk77]

Great overview on creatine 👌

[@SuomenPaska]

I have IBS-C and creatine worsens my constipation. I used monohydrate, is there any variation of it that would lessen the constipation effect? And yes, I drank enough fluids.

[@Arielleoo]

Definitely noticed the weight gain while supplementing with it.

[@eliasfser]

Mustle weight?...

[@Jonxdosoo]

@@eliasfserwater weight

[@deltalima6703]

Same thing. Muscles are partly made of water.

[@katiecarroll415]

@@deltalima6703 water retention is not the same thing as "weight gain".

[@joeymarino7907]

Rhonda, Question what can you do if if you have gout? Is there minimal amount of creatine? That will not trigger a flare up?

[@misterbeane]

Hi, Dr. P! Did you mean 0.03-0.08 g/kg BW at 5:17? You said 0.3-0.8, but at my roughly 100kg BW, that would be 30-80 grams of supplementation PER DAY, which is insane. At 0.03-0.08 g/kg BW, that would be 3-8g/day, which makes much more sense. Thanks!

[@KJSvitko]

Most elderly people have problems getting up off the floor. As a child you spend a lot of time on the floor, adults do not. Doing yoga / stretching exercises on the floor can improve balance, mobility, flexibility and the ability to get up and down.. Just getting up and down to the floor in a controlled manner is difficult for many older adults. Play with your children on the floor. Bend over, get down and pull weeds in your garden. Play with a pet on the floor. The more effort you make to work on balance and flexibility will pay dividends as you age.

[@keepmeposted]

One trick is to sleep on a mattress or something low, your body gets used getting up and down from the floor.. All the monks sleep on thin mattress.

[@ryanlp5628]

Creative gives me horrendous insomnia. It also has some positive effects for me but nothing is worth messing up sleep.

[@Nrustica]

take it early in the day and exercise more>?

[@mananddog9884]

What about if you stop taking it? Does it lower your body’s natural production of creatine/testosterone?

[@gregorywilliams3533]

You can cycle off it works better. Few months on few weeks off however you wanna do your cycle. I started creatine in high school iam 42 years old cycling does best for me

[@deltalima6703]

Creatine has nothing to do with test, and no you dont need to cycle creatine. It has bugger all to do with receptors.

[@gregorywilliams3533]

@@deltalima6703 it's not effective if you stay on long periods does nothing for you staying on it year round yes cycle off i have been dealing with creatine since high school iam 42 years old. I don't think you know much about than

[@hectorfuji]

When on creatine I always target for at least a gallon of water.

[@19111959]

Watch out you don't get hyponatraemia...low sodium! Too much water can do that... Not good...

[@hectorfuji]

@@19111959 totaly agree, I also watch my sodium intake.

[@dtru8743]

What’s the best/safest brand of creative to use?

[@jbsnyder3477]

I am 59 years old , a runner and in pretty good shape! I took creatine for a few months and my kidney function tested low on my blood panels! I stopped the creatine and my levels returned to normal! No more creatine for me, thank you!

[@taradunn4368]

​@@yojodingy6334I agree with everything you said other than policing someone else's punctuation choices.

[@Rooster_king]

​@yojodingy6334 what you gonna do about this!!! Gotcha!!!

[@17losttrout]

@@taradunn4368 Nah, yo was right to point that out. Small points, but best not to murder the language... Lest we descend into txt spk, phonetics, grunts, squeaks and emojis, init.

[@biggpuppet1]

can I take it even if I'm taking high blood preasrue medication?

[@AlecusInfluential]

My e-GFR was that of a 75 year old when I was on creatine, and went back to normal when the kidney doc told me to go off of it to see how my kidneys reacted. I went off and it went to actually being slightly better than average for my age. Which really sucks because I enjoyed all the benefits it gave me

[@yourhacked5603]

Hi….Is it bad for kidneys ?

[@itsmechrispy6083]

what is the underlying cause, i dont think creatine alone would do that atleast have a co-factor

[@AlecusInfluential]

@@yourhacked5603 for most ppl no, it’s totally fine. But I guess I was just thst statistically rare person who it effects

[@AlecusInfluential]

@@itsmechrispy6083 I’m not sure. The specialist just said it was the cause and said I should stop taking it. I’m not smart enough to argue with him lol

[@itsmechrispy6083]

@@AlecusInfluential nope fair enough i was more so just wondering, some people to have issues with the most random stuff(not saying creatine is random) everyone's different. so kinda just wanted to see if there was co-factors or bad reaction

[@lukecashmore6570]

So it is important to take magnesium with creatine to aid in absorption ?

[@cindianderson9443]

I read some papers about creatine not being great for people with cancer. Stopped then and haven't been able to sort through whether to re-start.

[@xjet]

I was bald _before_ I started taking Creatine so I don't care 🙂

[@froreyfire]

Me too. Even baldness can be good luck sometimes. ;-)

[@ThisJohnJonesCantFight]

Do you think swimmers should take creatine? I suffer from intense mental fog the day after a moderate swim (20-30 minutes in the pool) and I notice it get worse as I get older. The effects include not being able to focus, difficulty retaining what I read, almost like I am dyslexic. I don't have that mental fog when I simply run/lift weights but I love swimming and its effects (minus the negative aforementioned). Thank you so much for all you do!

[@trauma50disaster1]

jeez that's weird, sorry for that. Is the pool poisoning you? Sugar levels good? Maybe inhaled chlorine if the pool is not vented? Is the holding of the breath doing something to the brain?

[@devonlashinski2870]

Hey Rhonda! Is there any reason you can think of that taking creatine, or anything else would ramp up anxiety? I’m talking anything, I was taking glutamine two weeks ago and it messed me up for a week. It was awful. Maybe it’s not that actual supplement or vitamin that is doing it but something underlying that is reacting to these things, either way it is super frustrating…. Thoughts?

[@Mr.T.]

Same here ✌ I think it has to do something with my compromised GI tract, I don't tolerate gluten or lactose. My second guess would be that creatine mess up my methylation process somehow. I did DNK methylation test and I have COMT ++ mutation, and MTHFR also. Just stay away from it if your body reacts bad on it

[@Ericktrivedipa]

Longtime metformin user. Its my understanding it causes performance issues because of its impact on “mitochondrial respiration?”… any thoughts on what my help lessen the side effect wo stopping the medication?

[@steveodonnell9476]

Can u please tell me if dhea is safe to take

[@starcevda]

Should I take it on rest days?

[@hurhurhurhurhruhrurh]

Everyday.

[@jbeezi85]

Thank you for all that you do

[@thatstheguy07]

Like telling you to take those Covid shots?

[@LuLU1337]

​@@thatstheguy07took them all and had 0 issues. There's no glory in prevention but folk like you will never realize that.

[@thatstheguy07]

@@LuLU1337 the shots didn’t prevent anything. But folks like you still don’t know that.

[@giocowie8009]

Problem I’ve been experiencing with creatine is stomach cramping. Very uncomfortable.

[@johnulcer]

I began taking it recently and had to stop, because it was not only making me noticeably bloated in the face (assuming due to muscular water retention - I have a pretty thick jawline, and it just swelled up and I looked puffy), but I was also noticing some OCD tics that I occasionally get when I’m over stimulated were flaring up bad. I did some googling and apparently creatine can activate the NMDA receptors? To my limited understanding I believe this means it can be excitatory or stimulating for some people, and I think this was happening to me. It’s a shame because I noticed an immediate impact in the gym and I had more stamina and my muscles were fuller - my biceps in particular really blew up!

[@Galactic_fart_sniffer]

It made my hair start falling out.

[@19111959]

Try a very low dose perhaps?

[@jameswarhol442]

Any info on the effect of Creatine on High Blood Pressure? I read a report that said it had no adverse effect on people who did not have HBP. How about people who are on HBP meds? Does it significantly raise Sys/ Di with people with pre or stage 1 HBP.

[@jbomb1981]

Hair loss for me. Tried it on three different occasions and the same thing each time.

[@lowrez-v3d]

One of a handful of essentisl, including k2 / mk7, TMG, hyaluronic acid (suppliment), fish-oil, magnesium, zinc, niacin and D3.

[@5MofMS]

How do you feel about tmg

[@9xqspx6]

@@5MofMS There are only two people I trust when it comes to supplements and other health related information: Dr. Rhonda Patrick and Dr. Brad Stanfield. Dr. Stanfield approves TMG, but says it is only effective when combined with exercising.

[@SuggyPopSodaBoy]

I took creatine in college and it was great for breaking plateaus, but definitely made you fluffy. Not necessary unless you’re a serious weight lifter

[@healthinsightsrothchildlll4402]

The codes for the diagnoses are not representative of the number of people who were diagnosed with these ailments, but simply the total number of diagnoses, as one person could have multiple ailments. The Department of Defense had not responded to a request for comment as of this article's publication deadline.

[@hugechimp]

Creatine daily. LOVE DR RHONDA

[@atelier27]

When I take it (5g a day) I get wicked anxiety. I take plenty of magnesium. Not sure if it’s me or the brand. Using something from Germany with creapure. Anyone have any idea why the anxiety? It is truly profound and absolutely the creatine. Any brand recommendations? I’d like to get the benefits of this if i can find a way to take it without this issue. Thanks

[@JossueND]

What about eating red meat or seafood?

[@atelier27]

@@JossueND thanks. I do that already.

[@NaziemSaki]

I didn't understand what you said. So should i or or not?

[@hurhurhurhurhruhrurh]

You should definitely take it.

[@veganterminator9054]

There’s no harm in trying it.

[@germanvillanueva1458]

Great job, Dr. Patrick. Any known side effect on prostate?

[@Corbots80]

If you are vegetarian or vegan. You will benefit greatly! I'd say it is essential. If you eat meat occasionally, you will benefit alot. If you eat meat daily... you most likely will still benefit

[@SynerstarHealthOver50]

I started to use Santa Cruz Paleo Creatine last January and I gained 19 lbs. over about 5-6 months. I had not gotten on a scale for several months and then I finally did out of curiosity and I realized I had gained a lot of weight. I was progressing with my workouts and getting stronger and I could also see it seemed like my muscles were larger - but I certainly didn't want to gain so much weight. So, I stopped taking only the creatine for the past 9 days and my weight is already down 5.2 lbs. and that is the ONLY thing I have changed. So for whatever reason - I think the creatine somehow made me gain weight by retaining water or some other means. I am 54 so IDK if that has anything to do with it or if it was the type of creatine I was taking... but since stopping the creatine - I don't really notice any difference in my workout performance, at all. I don't feel any weaker or more fatigued - so, I think I'm done with creatine. Like most things - different people will probably experience different results.

[@edrock4605]

Maybe it's to much for your kidneys.

[@DarkoFitCoach]

10gr daily for last 23yrs here. Love it

[@bigkrazy15]

Why not 5? Just to be sure?

[@DarkoFitCoach]

@@bigkrazy15 aint no faggy here. 230beastly ass pounds

[@italiangypsy79]

@@bigkrazy15 i was about say the same. i've been doing 5 for 20 years and feel great

[@MrOrthodox13]

Whenever someone on steroids starts giving life advice to people on internet, they should mention first that they are on steroids. That goes for you too.

[@Yourwelcome712]

100gr for the last 10 years here. Only have 1 kidney left

[@AmirReviews]

Dr. Rhonda, great video as always. Can people with Hypertension (on meds) take it too?

[@artmanjohn2]

I remember around 1995 when Creatine supplements first came on the market the first Creatine I bought was a pure form of "Creatine Phosphate", not Monohydrate. This Creatine Phosphate was amazing in it results, far superior the the Creatine Monohydrate that was put out later IMHO. It also made me feel amazing! Why can't I find the pure Phosphate form of Creatine today! Why isn't it still available? Was it banned?

[@17losttrout]

Do a search on it - it's out there. I searched on "Creatine monohydrate or phosphate" and one article had 9 types of creatine...

[@SteffoShambo]

What about causing elevated serum Creatinine levels?

[@justinf1343]

This is what my bloods showed when I supplemented

[@dandybufo9664]

Most research says this can occur but doesn't indicate kidney toxicity. Also, higher muscle mass is correlated with higher creatine

[@myriamd5691]

Is it safe to take every day if you have high blood pressure/hypertension?

[@meelvis939]

Creatine contributed to my BPH or prostate enlargement because it causes an increase in DHT, which causes prostate growth. I lift weights 5 days a week, and I don’t miss Creatine Monohydrate. It gives you a little bit of strength, but it bloats you up like a balloon.

[@joebill663]

My experience as well.

[@seanmcgee-z3y]

it's different for everybody , I only put in 5 lbs on creatine , zero bloating

[@icanhazsteel]

If someone didn't start with a loading phase, just 5grams daily, could they jump to a loading phase or just keep going with the 5grams, daily? Should one stop for 30 days, then restart with a loading phase? Curious on benefits or none if the maintenance dose is already established.