The Brain Health & Cognitive Benefits of Creatine | Educational Video | Biolayne

[@Buhrmz]

Team cree-ah-teen checking in.

[@BlueCollarBanger]

YES

[@TheMightyOdin]

Used to take creatine. Took a couple of years off from lifting and stopped creatine as well. Started lifting again about 5 months ago, reintroduced creatine 11 days ago. Night and day difference in 11 days. So much stronger, fuller muscles, improved recovery. Not kind of better, WAY BETTER!

[@Kujo2020]

This video convinced me to start taking creatine again. Mostly interested in the cognitive benefits.

[@AllisonMariePhD]

Dude. I totally messed up my brain. The winter after I finished my PhD, I got sideswiped by a truck while biking without a helmet on... I could not read consecutive sentences and had to quit teaching before the following term. I then went into this PTSD spiral, concussed myself in another biking accident 5 months later, which further disintigrated my mental capacity and health, worsened my already poor decision making, and pushed my strict diet into ED territory... After nutritional rehabilitation, I stated adding strength training to my workout routine, got really into building muscle, started taking creatine, and BAM! 3 years later I am fully functioning person who can read and stay at pace with a conversation, not to mention time faculty (at a community college, but still)! Honestly, considering I was nutritionally/physically healthy and still struggling with focus and recall BEFORE I started taking the creatine, I have to believe it was at least a contributing factor to positive brain function.

[@gdiup9241]

Did you have trouble staying asleep for 7-8 hours at night? Asking bc i know of some one whose had back to back concussions...now has issues with sleeping 7 hours straight.

[@AllisonMariePhD]

@@gdiup9241 I had horrible insomnia for 3-4 years following the concussions. I would sleep about 2-3 hours, fairly solid, then wake up, usually for an hour or two and, if I was lucky, fall back to sleep for another hour or two before just getting up for the day. Sometimes, after a few specifically rough days in a row, I could sleep 6-7 hours with just a quick bathroom break. However, I was also highly restricitve in my diet during that time, so I know the hunger pangs didn't help (I'd wake up in the middle of the night with my stomach growling). I didn't sleep deeply enough to have an actual dream for the entire insomnia phase, which was unsettling for me because I have always had extremely strange and vivid dreams. They're back... for better or worse.

[@stevek6418]

As a sleep deprived dad with newborn twins, I approve of this video.

[@gdiup9241]

@@xdne-t1e exactly, if i bike on road i go against traffic. Don't care if it's against the law to do that. It's against the law to drive distracted too. But yeah...off road trails is much safer.

[@davorzdralo8000]

​@@gdiup9241The problem isn't that it's against the law, the problem is that it's dangerous. And I'm telling you this as another cyclist.

[@PokePhish555]

Foooooor the algorithm

[@DelenaLearns]

Great take on the effects on the brain. Makes sense due to hydration of cells.

[@elisewelge2134]

My biggest question after watching this is “Have I been pronouncing creatine wrong my whole life?!”

[@yomomma8972]

Nope

[@deanwatts68]

It's like he says it that way just to piss us off lol. There is an E on the end!!!! Creatine NOT creatin!!

[@nightsabre6425]

English is weird, like how the ear in bear is pronounced like air and how eyes isn't yes with an e. We'll never know.

[@Peter-cx4ir]

Like how hooberman kept calling it “Turk-a-stair-own”

[@antmanandthecod6073]

It’s pronounced that way when talking about creatinine which is a medical thing so maybe it is but I don’t know

[@nolanmarion69]

I am the algorithm

[@b-sideplank]

😂

[@vidalskyociosen3326]

The most enjoyable video with Layne is with Dr. Bark Kay, funny as hell.

[@Ema-k9i]

Hmmm. My son gave me a container of creatine powder for last Mother’s Day and it has been sitting unopened ever since. I will start taking it tomorrow morning!

[@snorlaxcom]

What a bro 💪

[@danielgallant4986]

I had a bad concussion and did a N of 1 study with it. While I can't plecebo myself, I can report days with no creatine symptoms were the worst, not just subjectively. According to my watch, I had frequent episodes of tachycardia, one of my symptoms. With 5g it happens 1-3 times a day. With 10+ it's extremely rare. Maybe I'm just getting the placebo effect, but I forgot it the other day, had multiple episodes, then got home and saw I forgot to take it. I think it works.

[@craigcrawford6749]

Been using it constantly since the mid 90's. Im 63. Profile pic is from Hua Hin Thailand a couple months ago. I look feel live decades younger and i credit a lot of that to the creatine. Ive been an athlete my whole life, dont drink or smoke, but every single person should be taking creatine. Magic for the body, brain, anti aging

[@Romo69]

And you look 63, sorry if you thought creatine made you younger. You are in decent shape sure, but you don’t look younger

[@craigcrawford6749]

@@Romo69 ha-ha. Not even close.

[@arvinlester]

When I first started taking creatine, I opted for the cheapest brand I could find 😅. I diligently followed the “loading phase” but didn’t experience any of the expected side effects like weight gain, muscle fullness, or intense thirst. I began to think I was a non-responder. Despite this, I continued taking creatine but switched to a more popular brand (without repeating the loading phase). After several weeks, I finally started to notice the benefits, both mentally and physically. It turns out, I am a responder after all! So, my advice is to stick to the trusted brands. 🤣

[@wigletron2846]

It takes time for creatine to saturate

[@billycrunches8117]

Do you mind sharing the first brand you took and what brand you take now? I bought nutricost but considering buying from nootropic depot next time

[@backfru]

From what I've seen, the cognitive benefits of creatine seem to be improved with `20g /day, as opposed to the 5g/day for physical performance Does this mean if one wanted to really get maximum benefits from creatine, you should be taking 20g/day? Or is the 20g best implemented in an acute setting, when you're under mental stress? Also, I'd say that creatine, and specifically Creapure, is not exactly "cheap" right now

[@MC-hc4rn]

Does Layne have a video on green powders? I like to think they're beneficial because of how easy it is to get and prepare. Not sure if it's actually beneficial though. Things like Amazing Grass.

[@nicklepine1935]

I take creatine before I go to bed because that is the most convenient time for me. What I notice is that it makes my dreams, much more intense, and I am able to remember them better. Lane, do you know of any studies looking at times of dosages and how that might affect uptake? I wonder if taking creatine closer to sleep may impart more cognitive benefit than the beginning of the day.

[@SheldonNylander]

One thing to keep in mind with creatine: I take medicine for high blood pressure and tachycardia, so they have to regularly check my creatinine levels for kidney problems. I started taking creatine regularly along with working out and after several month went for a regular check-up. The blood test showed my creatinine levels were through the roof, which worried the doctor. High creatinine is itself not dangerous, but it can be an indicator for kidney disease/failure. So, I had to stop taking the creatine for a few weeks while monitoring my water intake to make sure I was getting enough (not an issue; I actually drink around 100 oz. of water per day anyway) and then retested, and my creatinine levels dropped back close to normal levels. They determined that the creating was giving me a false positive for kidney disease/failure, something I've seen happen to others online.

[@charlescox8476]

Thanks Layne

[@HrTykonu]

Layne I think the Creatine DHT study only measured serum DHT and hair loss is only affected by scalp DHT, so therefore we can’t even say theres a single study supporting that theory

[@Methbilly]

what is scalp dht? pretty sure dht circulates in the blood, thats how it got to your scalp

[@yo25999]

But finasteride lowers serum DHT and that STOPS hairloss. So I am not sure it is that simple.

[@19guyswithcutboxers23]

@@yo25999"finasteride lowers serum DHT and that STOPS hairloss" - in the context of individuals who are genetically predisposed to androgenic alopecia and the androgens are already causing the hairloss. Raising or lowering DHT, systemic or otherwise, is not likely to affect hair growth/loss if the person doesn't have MPB. Could it speed it up in someone who has very mild MPB, or perhaps could a significant and prolonged spike in DHT trigger the start of MPB that otherwise wouldn't have started for another decade absent the intervention? Those are interesting questions on the margins, but most people know if they have hair loss issues or not and 5g/day of creatine isn't going to summon the Norwood reaper to Ronald Reagan's hairline.

[@TheInsaiyan]

​@@yo25999it's genetic. High DHT won't cause me hair loss. But it will on someone else. Other factors are androgen receptor density in different tissues, and scalp tension causing inflammation and make DHT act quickly to create micro scarring. Etc. It's hyper multifactorial

[@beefchalupa]

Gonna start pronouncing creatine like this to sound enlightened and annoy my friends

[@shaneblack8082]

Vegemite, in Australia we just eat Vegemite. It’s absolutely loaded with everything basically. We have a reputation for being friendly and masculine. Now you know why.

[@DILFDylF]

You guys are also known for doing that one thing to the 'roos

[@mestrinimaster3602]

I always obey. Liked immediately. Only channel where I like before watching the video. Also FTA!

[@12496k]

Thank you!

[@RG-yz8ov]

A very high percentage of your methylation is for creatine and phosphatidylcholine so if mthfr or your methylation in general is suboptimal then supplementation could certainly be beneficial

[@friedux2065]

I like Creatine Glycerol Phosphate the most, get it from Metabolic Nutrition. Less GI side effects and thirst and a bonus to gym performance with the glycerol.

[@Sold_a_dummy]

Nothing I've taken has worked as well for me as creatine. Not even close. Everything else I've tried Ive stopped after a few months. Creatine on the other hand after 2 weeks ... However my GFR is right around 60. It's always been low. On creatine is goes below that which is expected. But that concerns me.

[@steelmongoose4956]

I take the normal saturation dose (5g/day), and I have chronic cerebral effects from a TBI (and advancing age probably won’t be helping). It would be nice if the steady dosing of creatine helped with muscular and cerebral performance. 🤞🏻

[@daveleh1]

Keep the.mighty algorithm happy!

[@IamJonsCranium]

Lately I've found US made creatine hcl Con-cret is the same price as the German made Creapure. Also creatine monohydrate tends to make me tired even though I'm hydrated.

[@TheCarterHomeGym]

My doctor says I should stop taking creatine because I have high levels of creatinine in my blood work and my kidneys are having to work harder. Everything I read says otherwise. My GFR is normal range though btw.

[@johannes3280]

My doctor said the same thing, but after some research I decided he does not know a lot about creatine.

[@zacharylaschober]

would never suggest to ignore medical advice, but ehile increased creatinine levels may help detect impaired kidney function, this increase is seen in individuals who have increased protein intake or supplement with creatine. The elevated creatinine level is not itself indicative of impaired kidney function and would need further testing to diagnose. Being the effects of creatine are good but minimal, do what you feel is best based on the advice of your doctor, but consider another opinion or further testing based on your resources. Likely you take a month to come off creatine, have work done in the interim, find the kidneys are good, and take a month to come back on creatine.

[@PriusTurbo]

Creatine and creatinine are completely different and unrelated. I'll leave you to research this yourselves. Some doctors are dumb dumbs just like any other profession.

[@AustenSummers]

This was a great video.

[@fu928]

Good video

[@terminator2348]

Regarding creatine being a gut irritant, for me personally, it was obky an issue for about a week. Haven't had issues since.

[@motopt_]

Banger video thanks Layne💪

[@joerockhead7246]

thank you

[@kestag2110]

Thanks for the info 👍

[@John-yu7qt]

Layne do you think creatine supplementation has any negative effect on BPH/prostate health? Recently diagnosed and see a fair amount of conflicting reports ty

[@al-rediph]

Great video, great analysis, great channel! Like mentioned, this if from one study, so yes, we take it with a grain of salt, and more of an indicator than as proof of cognitive improvements through creatine (to be fair, there are other studies suggesting that creatine plays a role in the brain). But how about the 2023 study on erythritol? It was actually a double study (an in vitro, and a pilot intervention study). Followed in 2024 by a study on xylitol with similar results, and another erythritol intervention study. All showing that typical doses of erythritol can significantly increase the risk of cardiovascular events. Why are we so positive minded on this one creatine study showing some possible improvement and so skeptical about a double study (IMO, pretty good) on something so relevant to health as erythritol? Especially when the follow up studies point in the same direction?

[@belltheTACO]

how should i take it? is dry scooping with water okay?

[@billbill7894]

I sleep on average 4hrs that’s all I got time for so that’s why I’m starting to use it I’m just getting into fixing my body from nothing but abuse any bit that’ll help is good

[@iotanb1772]

What about the creaAtnine levels in the blood?

[@K4R3N]

Algo goes brrrrr

[@ebutuoyYT]

What about creatine non-responders, I took 6 grams for a few months, I did not see a noticeable bodyweight gain, I stopped taking creatine, 4 weeks later neither my strength or bodyweight have significantly changed. At 215 lbs, do I need a high daily dose? What could the possible cause of not responding to creatine?

[@ZalvaTionZ]

I believe there's evidence that non responders see benefits at a higher amount in people who have low levels of creatine from regular diet. Can't recall the source for that though.

[@athleticnerd]

Interesting, there is a similarly pronounced supplement called creatine

[@backfru]

I'm curious to whether creatine mono vs Creapure is relevant? Is it worth the extra money? Obviously, the consistency between products is completely different so I'm curious

[@MaestroTechs]

Look for creatine that has the 200 Mesh mark in it ( Meaning it's micronized and it's the finest quality of creatine )

[@bpislove7065]

No difference other than solubility. If ur short on money or just want the best value, get normal creatine mono

[@thatguyoverthere2288]

Sounds like a benefit for busy paramedics

[@habideenmolake]

There is an E in the word, right??

[@joonlee7884]

Is there anything that can replace creatine in the brain if you cant take it for whatever reason?

[@m.j.5681]

Bro, I am jacked already but take no creatine cuz I fear the hair loss. I am 40 now so i gotta keep what I gots!

[@nickdemunguia1107]

Does lactose free fat free milk contain creatine?

[@drkprnc87]

Can you take the Recovery as Pre-Workout?

[@Arpin_Lusene]

Creatine is the only supplement that I took that I noticed the benefits on my own body. I sleep better, have more energy throughout the day and during workout, less brain fog, my frequency of occasional headaches also decreased significantly.

[@morriskirega1897]

4:37:"but we don't know that for sure, I'm just completely speculating" 😅. This is just a fancy way for you to say that you're guessing.

[@johhh2356]

It’s interesting how something as simple as tweaking your daily routine can lead to major improvements in productivity. I’ve been exploring different strategies recently, and one approach I came across in The Ultimate Guide to Productivity and Personal Growth by Borlest really resonated with me. The idea of breaking tasks down into smaller steps and being mindful of how I spend my time has made a noticeable difference in how I approach my day. It’s not something I’d thought much about before, but applying just a few tips has already helped me stay more focused.

[@danw7430]

If creatine reduces the affects of sleep deprivation and reduces sleep demand/pressure, could quitting creating potentially improve sleep?

[@MWLynch100]

Any recommended brand for creatine mono hydrate?

[@andrew-qf4xl]

Is creatine safe for the elderly?

[@PSA78]

Yes.

[@cristian9365]

Yes, and it reduces the chance of getting neurodegenerative diseases such as alzheimer

[@Pikachu1802-b2l]

No ,not if you're a dinosaur

[@cerebralcrit5741]

Incoming anecdote, saw a video on another channel a couple of weeks ago on this very topic and added 15-20g for the past two weeks. The brain fog is gone and can sleep to my alarm in the morning. It’s insane. I hope more data comes out about it because for now, this is working for me. Creatine monohydrate from Optimum Nutrition. 5g doses spread out throughout the day.

[@kavishU0902]

Are u saying u take multiple 5g doses? And if so how many doses/total intake daily do u do.

[@cerebralcrit5741]

@@kavishU0902 ah, I see the confusion. Three to four 5mg doses per day. That’s 15-20mg of creatine per day. I drink it with my water at work. I have an 8oz cup of water about an hour before bed, hopefully avoiding having to get up to use the bathroom.

[@blinsmaslom3263]

Do you really mean mg (rather than g)? If so, it must be the placebo effect.

[@cerebralcrit5741]

@@blinsmaslom3263 hahah I’m regarded….yup Grams!!!!!

[@Themata]

Creatine for breakfast, lunch, and dinner. Sounds good

[@williamwallaceg2627]

Creatine probably helps people’s feelings and definitely helps the algorithm

[@brucejensen3081]

Why are these people weird out by the way layne says creatine, seems right to me😊

[@bluefire6]

Will it increase your creatinine levels and is this bad for you?

[@ZalvaTionZ]

Yes and no. Your creatinine levels will be high anyway on high protein intake and muscle mass. Creatinine levels are an okay indicator for kidney health for sedentary people, not people who take training seriously.

[@jamestonson4812]

Fooooor laynes mom

[@AugmentedDictatorGames]

"Train harder than last time" oh damn, Greg Doucette nearly jumped into this video. 😂

[@SimonHjberg]

Do you of any studies around creatine usage and impact on kidneys and blood pressure?

[@andrew-qf4xl]

I would like to know too

[@PSA78]

It's the most studied supplement around, for kidney there is studies, for blood pressure there's likely something even if was just something they measured during another study. You could search pubmed.

[@TheTfraze]

No. Search all the videos for creatine. It's the most researched supplement out there, been researched since the 80's, and still the only one that has any positive effect

[@antoniomarcano6480]

What are your thoughts on CreGAAtine?

[@shaunmcevoy8057]

can i put creatine in tea or coffee? is it still effective?

[@alwynsmit3546]

Not coffee. Do not use creatine with caffeine

[@thedeadman8361]

Ive heard people argue that you should pay a little extra for Creapure because it ensures what you are getting is actually creatine monohydrate. Do you agree?

[@What-he5pr]

Yes. Don't want toxic crap.

[@xkidmidnightx]

Man, I used it for a while but it absolutely killed my libido. It really worked great for me. Reps went up massively, but I lost all desire to yeah. I’ve tried it 3 times and each time it did the same thing

[@occultteachings6261]

really? opposite for me. my libido and erections are harder when i consistently take creatine

[@xkidmidnightx]

@@occultteachings6261 wish it were the same for me. There are a few videos on here showing the chemistry behind it

[@bickneller]

But have there been other studies on the hair loss front? It sounds like there haven't been of Doctor would have mentioned them. Didn't realize that lack of studies = scientific proof. More likely lack of studies = lack of funding or interest. That's a very strange assumption for Norton to make.

[@ashleydawson4057]

What about if you have chronic gut issues? /: Thats the main thing giving me pause from trying it

[@goldenirie]

Just try 5 grams a day, micronized creatine monohydrate, with enough water. See how you feel.

[@ashleydawson4057]

@@goldenirie been thinking for awhile about getting his recovery supplement. I know it has 5 grams but idk if it’s micronized though

[@RickinICT]

@@ashleydawson4057probably better off just getting a pure micronized creatine supplement to try, so you can use it on its own and know that if you have GI problems it’s the creatine and not something else in the mix.

[@P_Mann]

4D Algo Rhythm.

[@terrarium_minded]

bro explained so intense that the mic got scared 😂

[@gdiup9241]

I can attest to cognitive benefits 🧠

[@samaviapatelsousa4170]

Can creatinine help people trying to recover from anorexia , do help recover and gain back lean muscle mass ? Please helpppp!!!!

[@Mc_Sisyphus]

It keeps me awake if I take it at night so it's doing something to the brain. No sleep issue if I take it in the morning.

[@rockyevans1584]

There aren't any acute effects, the time of day is irrelevant. Maybe it bothers your tummy

[@Themata]

Can I add creatine to a hot drink like coffee?

[@johannes3280]

I stopped taking creatine because I noticed very strong negative impact on my sleep quality. Anyone has the same experience? What could be the mechanism?

[@hanskazan7403]

Creatine doesnt do shit for sleep 😂 maybe lay off the caffeine

[@RP-eh9jv]

Apnea?

[@kban77]

Guys in early 20s start taking creatine. At the same time that balding starts and is noticed. It is just a correlation. Creatine does not cause the balding.

[@loganwolv3393]

What guys? And if they're balding in their early 20's they're doing something very wrong, and that ain't taking creatine.

[@kban77]

What? I didn’t say it was creatine. I said the opposite. And many people start slowly balding in their twenties. Go look at the data. But i was literally saying it wasn’t creatine’s fault. And no, nothing is wrong with people who start balding young. It is highly genetic. Old people aren’t just suddenly bald one day. And if you are implying the problem might be steroids, then yes, that is a far more likely reason for increased balding. Next time read what i wrote before commenting

[@PriusTurbo]

Creatine causes hair loss is some people. Fact.

[@buckhead40z]

Everytime I take creatine, shedding increases. I stop, shedding stops. Whatever you denounce that as, make sure it isn't the 'Placebo effect' Definately increases DHT, that's not even debated. Those that are sensitive to raises in DHT, that are just holding on to their hair, may see the push needed to initiate the shedding process.

[@MarioMedinaaa]

Anecdotally, I'm NW 2-3 at 25, everytime I included creatine my shedding became worse, was it coincidence?, was it because I started to train harder? I don't know, but it seems to have an impact on hair loss. Now I'm on fin so I don't have to worry about that 😎, I can take creatine without any impact on my hair

[@andrewzach1921]

For the algorithm!

[@Javier-id4lq]

Unfortunately, it's not so good for my stomach. 🤷🏻‍♂️

[@evolutionpsico]

I have to disagree Layne. Started taking creating and started yelling GET TO THE CHOPPA!

[@bytetacos]

What is the stance of creatine for senior citizens? 70+

[@jamesbarksdale978]

I've been using creatine for a few years at 5 mg. I just recently upped it to 10 mg now that I'm age 70. I do believe that it works during resistance training to give me a little extra push when lifting weights. I also feel that it helps with muscle tone. Although I haven't noticed anything, I'm hoping that long-term, it will help with cognition.

[@rrasch8125]

If you had one kidney, would you still recommend taking creatine?

[@alwynsmit3546]

No

[@quietside3734]

Always makes me feel depressed.

[@nickmatthaes5344]

How did their stomachs handle that high of a dose? When I was younger I tried loading creatine once and ended up with diarrhea.

[@nickmatthaes5344]

Damn I asked too soon. Grinding creatine in a coffee grinder can make it close to as fine as micronized

[@Huttify]

Any other hyper responder out there? I have more than enough with building up to one gram a day over a time of two weeks. If I went straight to five grams, I would not be able to work, train or function.

[@AustenSummers]

Creatine > creatinn

[@justinsmith9222]

4:33 ahhhhhh

[@robertthompson5501]

Is Creapure from Germany still a standard. Optimum Nutrition used say Creapure. Not so now. I assume their creatine is made in China. Great intel.🏊🏻🏋‍♂️🧨🦊

[@TravelerNick]

Aren't the high dose studies basically looking at things like age related mental decline? I'm fairly sure there have been some studies looking at Alzheimer's etc. Not 30 grams but I think 10+ We can all try and sleep more but the only way not to get older is kind of final.

[@TheTfraze]

Amazon- Nutricost 200 servings of 5g of creatine for $38. Cheapest ive found so far

[@michaelkenny4351]

I remember hearing that creatine helps with cognition and potentially depression in high doses. I already had tried multiple meds over long periods, landed on one that at least helps me function a bit better. On top of that I was lifting 3-4 days a week and running 2-3 long distance. Depression would have been much worse but my lifestyle did help. Despite that I was still in a pit. Decided to test it on myself by increasing to 20g. I won’t say it was night and day, and in fact I didn’t notice the changes. HOWEVER, I ran out and had a delayed package one month. I did immediately notice a difference in my mood and work performance (along with a tad muscle deflation). Upon starting up again I realized there is something there that I don’t believe is placebo. It’s been pretty consistent and I consider it to be an additive cognitive benefit to an overall healthy lifestyle, along with talk therapy and meds (if you feel meds are needed).

[@andream9977]

That’s great!

[@mrhyde2250]

Why can’t he say creatine?

[@gokukakarot1855]

For the algorithm

[@chibbyylol]

creeuhtin

[@mariettr125]

Thinking the same thing....since when. Lol

[@wigletron2846]

Layne's always pronounced it like that. It's his shtick

[@HolllowWorld]

For the algoooo 🎉

[@AdrianRamirez-kv9ys]

I wonder does it mess with you blood pressure?

[@Marta1Buck]

5 gram of creatine is enough to make my stomach ache for a short time, it hurts a lot. So I put 5 gram in my bottle of 1 liter, and drink it throughout the day.

[@occultteachings6261]

eat before u take the 5g. i've seen someone else say it and i've been doing it ever since. my stomach used to hurt too

[@tracktuary]

See if changing brands helps you. I had issues with NOW creatine monohydrate, but absolutely none with Thorne.

[@HisGloryALONE7]

@@tracktuaryThorne is amazing