References: 1. Hespel, P., Op 't Eijnde, B., Van Leemputte, M., Ursø, B., Greenhaff, P. L., Labarque, V., ... & Richter, E. A. (2001). Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. Journal of Physiology, 536(2), 625-633. 2. Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society of London. Series B: Biological Sciences, 270(1529), 2147-2150. 3. Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362. 4. Forbes, S. C., Sletten, N., Durrer, C., Myette-Côté, E., Candow, D. G., & Little, J. P. (2018). Creatine monohydrate supplementation does not increase bone mineral density in young adults. Nutrients, 10(9), 1167. 5. Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36. 6. Lee, E. C., Fragala, M. S., Kavouras, S. A., Queen, R. M., Pryor, J. L., & Casa, D. J. (2018). Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. Journal of Strength and Conditioning Research, 32(10), 2920-2937. 7. Marsh, J. D., & Epelman, S. (2017). Sports cardiology: Core curriculum for providing cardiovascular care to competitive athletes and highly active people. Cleveland Clinic Journal of Medicine, 84(6), 465-472. 8. Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226. 9. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. 10. Candow, D. G., Chilibeck, P. D., Burke, D. G., Davison, K. S., & Smith-Palmer, T. (2007). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 18(2), 213-226.
👏 excellent job citing sources. That's why this channel is solid gold. Plenty of quality channels but this one stands among the best. Please keep it up.
@@Lteeno_heetThey both do the same, except the powder gets absorbed faster and the pills are more expensive. Most people buy the pill because it's more convenient to carry with them to the gym and take it after their workout. Me personally I take the powder and just mix it in my protein shake after my workout.
Time stamps #1 Improving Cognitive Function 0:34 #2 Improve Bone Health 1:37 #3 Inflammatory Reduction 2:29 #4 Reduce Muscle Soreness and Fatigue 3:26 #5 Improve Performance 4:30 #6 Helps Increase Muscle Mass 5:46 #7 Creatine can help with Diabetes Management 7:15 #8 Reduce Blood Pressure 7:58 #9 Help Reduce Body Fat 8:25 #10 Certain Neurological Diseases Treatment 9:27
I take creatine first thing in the morning, after that I go running and gym working out. I feel awake all day long. I'm 56 y.o. and feel full of energy.
@@jaredglass2562 Personally, I always take it. If I make a protein smoothie that day (about 50% of days) I take 2 tbsp in my smoothie (about 6-7 grams). If I do not have a smoothie I dissolve 1 tbsp (about 3-3.5 grams) in a cup of coffee. I aim to average about 5-6 grams per day. I am 40 and creatine literally changed my life. The cognitive and emotional benefits helped me to get off of antidepressants.
@@jaredglass2562 been taking creatine for 2.5 years daily one scoop per day after workout with post workout meal. No loading just slowly saturate your muscles over time.
I totally agree with the weight loss with creatine. I was criticized by others not to take it because you gain weight but they never knew pros outweigh the cons. Yes you do gain weight but only WATER WEIGHT. I've lost 36lbs of fat and only 3.6 lbs of muscle mass while taking creatine. Proper diet and exercise is required to lose weight, take creatine and power through workouts!
@@sarah-louisejoy6817 Yes from experience if you load creatine from Monday-Friday 5grams each day and cut creatine Saturday and Sunday you should lose the water weight within 48 hours and monday morning will be your lightest. But it's just best to keep taking it i mean its water weight, and following, proper diet and exercise you will then lose fat anyways.
Sorry to bother I know this is 4 months ago but I just wanted your opinion since you seem familiar with it I'm contemplating on whether I should take creatine or not I'm fat but not obese and I've been told not to take creatine since it can make you look bigger but my goal is to get lean.
@@whatsupp7539 personally I made it my lifestyle wow i this was made a long time ago for an update ive been taking creatine since last january and been consistently working out and doing exercise with diet now my new low weight is 194lbs 60 lbs lighter than my heaviest and im way stronger since im hitting the gym id say its worth but you need to commit
People who take creatine when they start a workout regime are going to notice differences only because they started working out! It's so important you understand your body first before choking it up on supplements. You need to understand how your body works, how it performs and learn what's important or not. Then you can start to introduce supplements to assist only where you need it. Your body is amazing, do not underestimate it. It has everything it needs if you fuel it properly.
67 years old and taking creatine daily X five years. It improved my strength, muscle mass and cognitive ability (memory and focus have dramatically improved). I weight train (heavy) three times weekly. Creatine helps me to have longer, stronger workouts and to improve my recovery ability (not only from workout to workout, but from set to set within a workout). My blood pressure has averaged 116/66 over the past year. I'm a believer.
I tried to do a cycle of creatine and it triggered a gout flare up in my foot and I couldn’t walk for 5 days. Apparently it increases your uric acid levels too.
51 and have been taking creatine a while now. I expected my creatinine levels to be high in my latest bloodwork, but they were actually in the normal ratio! Higher-end of normal, but still comfortably normal. I advised my doctor beforehand, just to be on the safe side.
I am a 63 yo gal who has suffered from an autoimmune condition for years and until a few days ago I had severe pains shooting in my muscles and joints! After ten days of creatine I am jogging and have had no pains or brain fog! Not really believable but what can I say!
What are the side effects of creatine, does creatine cause hair loss etc, does anyone know please. How long should someone cycle with creatine please, I mean how long should creatine be taken and how long should it be stopped please.. is there any other supplement similar to creatine or is creatine the only supplement that helps like it does please. Great video thankyou.
@Darth Pronator so creatine should be avoided if a person is prone to hair loss. Is there way creatine can be taken and hair loss prevented, do you know please or does anyone less know please thankyou.
All this may be true but I've had a different experience with creatine. Long story short, it effected my blood pressure and RHR (resting heart rate) in an adverse way. My BP readings were low and then high and my RHR was 90-94 and it's normally 55-60. After a little internet research I read that if you have high BP creatine is probably not for you. Scared the hell out of me to see my RHR at 94 bpm just a few hrs after taking creatine.
@@geoffreycoetzee Just sharing my personal experience. Just be aware and monitor your BP and RHR. I used 2.5 grams for 5 days and bumped to 5 G and that night my BP and RHR were crazy. Thank goodness I didn't do the loading phase recommendations. Good luck.
Rubbish. It does no such thing if your bp is in the 'normal' range. If you're already hypertensive like me (~100/140) and taking bp meds, It can be somewhat more complex depending on your condition and age. I take creatine regularly and it hasn't made anything worse. If anything, I'm better off since there are days when I'm tired and don't feel like working out but creatine can give that little bit of a boost which makes my workout frequency more regular. 160lb 5'7" skinny male. Whey protein can mess with my stomach at times. Creatine is safer than almost every other supplement out there, including caffeine.
@Vikas SM don't just rubbish him off because you had a different experience. My body creatine level is dangerously high, double of what normally should be. I'm strictly advised by doctor to not consume creatine as it can damage my organs. Even I have high BP because of high body creatine level so I can understand his point. Anyway I believe people should always get oneself tested and consulted before consuming any such thing including creatine, as excessive creatine can cause organ failures.
@@ratul9276 Creatine has helped me with strength and size at the age of 52 with no side effects for a year now. However my weight lifting partners blood pressure skyrocketed so he discontinued using. He also has had BP problems for 10 years. He is 54. Obviously it effect’s people differently.
The relationship between Creatine and Diabetes and Neurological diseases such as Alzheimer's is actually a really interesting point. As Alzheimer's is referred to as "Diabetes 3". Quite curious to see a little more data into the effect on brain function. Thanks for the collection of information, It's getting the brain working.
@@mikesaunders9493check on RU-vid, there are a few MDs that mention this. Basically the insulin produced by the body to transform excess sugar into fat stops working correctly after many years of excesses, and at some point the cells of the body are not enough to deal with all this, and the body/brain barrier breaks down. Noticed how diabetes affects the eyes? Small blood vessels are affected, including in the brain. Anyways, just Google it.
@@mikesaunders9493 Hey sorry for the delayed response. It's not my current field but I've read a bit on it. It's a term coined by some researchers, not something that's definite, that describes the theory that insulin resistance and the insulin-like growth factor dysfunction in the brain may cause Alzheimer's disease. I wrote it Diabetes 3, but I meant Type 3 Diabetes, just for reference sake.
Started creatine at 3.5/day a month ago. The strength gains were quick and much greater than I had expected. I upped the dose to 5 / day about a week ago. No major difference so far. I have noticed a bit more energy, as well, but it’s not a huge difference.
after taking creatine for now over half a year i can see visible changes in my performance. at the job and at the gym. this stuff brings so many benefits, it feels illegal to take it. "Or it must be harmful", i sometimes think. But it isn't...
Can you make a video on things to avoid while consuming creatine? I have seen articles talking about not drinking caffeine drinks or taking Advil or ibuprofen meds. Great video by the way
It's one of the most tested substances that occurs naturally in the body and has been proven safe. There's nothing you need to avoid beyond just common sense. Obviously, if you choose to take the equivalent of 100+ Ibuprofen tablets in one go and 100+ cups of coffee as they give to rats in experiments while taking creatine, you'll be in trouble or worse. So don't do that.
cmon man that’s not helpful, the guy was just trying to ask a simple legitimate question. Albert you pretty much listed the only two things that studies have found to have a concerning, but not necessarily negative effect. The concern with mixing creatine with caffeine is mainly how the two can lead to dehydration, but since many people mix it with water it’s very rarely an issue. The other one, as you mentioned, are NSAIDs such as Advil, but that’s only an issue if you were to take some ungodly amount of pills, in which case kidney damage (where creatine is often synthesized) would be the least of your problems. So basically as long as you’re generally in good health you should be fine with both.
@@miken9389 you must not have read the comment correctly.. When I stopped taking creatine, I stopped working out too and it only took like 3 or 4 weeks for my body to deflate a bit. I felt like I got off steroids or something 🤣. I didn’t lose like every ounce of muscle I had but my body warped down compared to what it looked like on creatine.
@@BobRoss-wm3lcthis is a fact for me to I don't think creatine is absolutely good for you I started having really bad complications after I stop ended up in hospital
There's an old saying, "If it sounds too good to be true, it probably is" So far you have made creatine seem like a miracle supplement, and that simply isn't true.
I've been taking creatine long before I started working out, it almost completely cures my medication resistant depression, still have lows here and there but before I was fully breaking down weekly
Hey Gravity Transformation, thanks for the very informative video on creatine, was wondering if you can also talk about the affect it can have on kidney health and those with a family history of chronic kidney disease.
@@LaymanGamin Correct, IF you don't drink enough amount of water.. it will burn up your kidneys. To avoid this side effect, drink plenty of water. Keep a water bottle beside you all the time.
There is no current evidence that creatine has a negative impact on your kidneys. It’s a myth. There’s a body builder who used creatine for 20 years, got kidney disease and they correlated this to creatine use. Correlation does not equal causation.
I took creatine for a couple months and the benefits were great the only negatives I found were urinating more than normal which was causing me sleep problems because of waking up frequently for bathroom breaks even when I hadn't drank water for hours and also having intense vivid dreams and nightmares. These issues subsided once I stopped taking creatine. I would like to cycle again but I wish these issues didn't come with taking creatine.
Interesting, like a lot of other people, I was unaware of some of the other benefits. However, I am very skeptical about most things. How would you recommend starting a creatine regiment (amounts of intake, how often, etc.) Thanks
There are 2 ways I know of: 1) preload with a high amount for a period of time then go to a maintenance dose 2) just start with the maintenance dose and keep to it. With #1 you'll see results faster (if that's what you're going for). However, it can upset your stomach and you might end up having to lower/split the dose anyway.
Please do a video about Creatine with its effect on hair loss. I keep on reading about people saying that their hairlines thinned out after taking creatine. This concerns me since creatine is the only supplement that really works for me. Would be interested to hear your analysis.
Bald is Bold. Bald is beautiful. Grow muscles, build great physique, Full shaven head or buzz cut, Great beard, some amazing tattoo. Awesome combo.. Go for it. Don't fear about baldness 😅..
@@Eagle-Striker it's all in the mind bro. Once you get used to certain style it doesn't matter. And Creatine definitely helps in muscle gain. So if you are really worried about your hair then simply don't take it. You will ask 10 guys. 5 guys will say they didn't experience hair fall while 5 are gonna say they experienced hair fall. So it's up to you to make a final decision. Asking on such forums is not gonna help in my opinion. Good luck
Cheers mate, this is probably the most informative video i have seen anywhere! Some serious benefits! Ramping up to get back into working out, starting with the mighty deadlift. I ❤️ it 💯
been working out consistently at home with my own bodyweight for a little over a year took creatine for like 2 weeks and my biceps are about to rip my shirt and i just went up a shirt size.
@@CatchingDinosaurs man, your size gains is mainly water - not pure muscle. 2 weeks is too short period of time to synthesize aminoacids and built new, true and clean muscle.
Don’t take anything for granted, there is not a single source cited in this video. Do you research from trusted academic sources with proper study protocols.
If anyone can help me please! After battling stage 4 cancer, I noticed my muscles gas out before my energy does, if that makes sense. I feel like I can do a million push ups but my arms start giving up on me and idk why. I take creatine, a ton of vitamins but nothing really helps
I have seen a marked improvement on lifting when taking 5g per day. But I have also noticed thinning of my hair. I tried Rogaine to see if that would help. I also lowered the dosage to 2g per day. Not sure yet/still trying things out.
Please let me know what you notice after taking Rogaine with the creatine for a few months. I’ve been on Rogaine for years, but would like to introduce creatine to my routine if it doesn’t negatively impact my hair
I too have had horrible thinning since using creatine. I started at 18y/o - by 22 I was thinning horribly. By 25 I’ve just been buzz cutting. And now 28 I’ve just shave it all off… 😢
I’ve been taking Finasteride pills daily and minoxidil hair foam for years now. Started creatine last year and definitely noticed my hair thinning out again. I’ve tried decreasing the dosage of creatine while still on hair supplements and doesn’t seem to be helping much. Although I have been getting much bigger and increased strength gains, my hair is suffering 😭
That does explain a lot. I am almost 57, I work out daily and have been supplementing with creatine for almost 15 years now. I don't train to build muscle, I train to retain and also keep flexible. Furthermore, I find, I really notice the times I take a week break from creatine. Great Video and very informative.
@@roblewis3603 creatine would be unlikely as a cause of hair loss. More likely either diet, genetics, or natural aging. Stress is probably most common thing worsening symptoms combined with one of the previous thoughts. Also could be dandruff or a skin condition, could weaken follicles and fortunately that's actually more readily fixable.
@@roblewis3603 No. I actually have exactly my maternal grandfather's hairline/loss line that I saw all my uncles develop. So, it has not changed my hairline/loss from what I expected.
Let me tell u about a horrible side effects I had with it that no body has heard. Took it for 5 months, (never do this) some of my fingers randomly got swollen and purple and it hurt. Also horrible depression and anxiety hit me for one week straight, after I stopped
Needs to be added that your intake of creatine supplements should be watched carefully. You don't want to do any kidney or liver damage from taking too much of it which is all too common. Do your research and understand how much you're taking during each phase of the process.
Abosolutly correct man!Creatine gave me 2 times kidney stones,both times they were multiple,but Very small in size so I’m good now,but now I tk it very carefully
3-5 grams is all you need daily and you will be fine assuming you drink enough water. If your kidneys get damaged from it, it's your fault for not hydrating 🤷🏾♂️
@@thefutureisnow_I did the loading faze and was fine. I went to get my kidney levels checked before and after and my kidney levels actually went down after loading, you really just need to pound water is all
@@GModBMXer creatine is not something you should take for long periods of time. Basically it's an on/off supplement, constant use can offset your natural creatine. Like anything else, you probably should get some blood work done and see what your levels are I personally don't. I supplement on & off, exercise on & off, and I do the same thing with dieting. Everything in moderation 🤔🍩🍺 🚬 👍
@@stevewennersS. Creatine is safe for long-term usage. There has been decades of research and studies on this supplement for doses as high as 30g/day for 5 years. It's safe to take long-term and, unlike most supplements, doesn't need to be cycled on and off. It doesn't mess with your natural creatine production or hormones so it doesn't affect it.
I own a homestead a ill cycle on and off creatine depending on the time of year and how much im doing outside. I can get way more physical labor done outside while taking creatine. I feel like the biggest difference is that I will get tired but after 5 min of rest and a drink of water or something Im ready to go again and I feel like i can basically do that as long as i need until the job is done
Unfortunately I cannot take Creatine anymore after 2 years of use. It causes me inflammation in my scalp, and makes my hair fall down. Besides that, was a great supplement.
Dumb question I'm sure.... but does creatine actually help create new muscle fiber growth ... or does it just add water/ bloat to the existing muscle to make it look bigger ? And if you stop taking it.... would the muscle shrink back to original size?
I mean, your muscles wil have more energy so you can train them better and made them grow bigger faster, but becaouse of more atp in your muscle that creatine help to create, not like roids
I started taking creatine because of working out... Now, I think I'll just have it as part of my daily supplement. It's less expensive than many other supplements out there
Wow this is a very amazing and awesome video bro telling about the 10 things will not tell you about creatine and you are doing a excellent work by telling about this content and keep it up
Everyone always mentions athletes, but what about physical laborers? I've been a mechanic for 20 years, but just recently started taking creatine and whey powder while working out 5 days on, 1 off. I'm getting results, but I feel like I should've been taking it all along, just for work.
Awesome video, but what are the possible side effects/downsides? Always good to approach something from both pros vs. cons and do a risk/benefit analysis (how can benefits be maximized and risks reduced)
@HadriansGall for healthly individuals, it can cause excess strain on your liver, and cause your liver enzymes to rise so anyone taking other medications or people that drink more than they should, should talk to their doctor about monitoring liver function before supplementing.
@@ED1989_ Creatine will raise your water weight because of water retention, but will help you burn more fat. I'm assuming you don't really want to lose muscle or bone weight and only want to get rid of excess fat?
What is the best creatine to use if you’re over 50 as well as how much should you take and how many days in the week should you take it? I appreciate your help! Thank you.🙏
I’ve been working out for 12 years and never used creatine and I’m thinking of trying it out but I have a question does it make you look bulky and does it make your face chubby ? Double chin?
Im a laborer for a small bricklaying business, my muscles were sore everyday and my hip has started to hurt after 6 months and I’m only 18. So I’ve been supplementing creating and protein for a couple months now and my muscles don’t hurt anymore but there’s still a sharp pain in my hip every now and then
Better have you blood checked to make sure you are not damaging your kidneys. I was taking it as a supplement and during annual checkup flagged high on my blood work. I was taking the recommended 5 ? per day. My physician instructed me to stop taking. Said I could damage my kidneys. I stopped, and at the next annual blood work, it was back in the normal range. Just my experience.
What about it increasing your creatinine levels and harming your liver if you take it straight for a long time? Better cycle on/off it Also better drink more water while on it
In some people, it can cause their blood pressure to skyrocket. It happened to me, and I don't normally have a blood pressure problem. Ngl, it was pretty scary.
none there is no evodence for any negative affects. just like MSG does not make you tired even tho people say so. (it's the overeating with bad health / liquid intake that makes them tired).
I have been taking it for two months, 5grams every day, and my hair started falling off, I'm a 33yf and used to have abundant hair 😢 stopped taking yesterday, hopefully my hair will return to normal
@@verenicetrejonovoa4346 Have you checked all other vitamins? If you start working out intensely you are depleting other nutrigens like magnesium calcium and the likes. This can be a problem too. creatine is found in fish and meat aswell so if that really would be a problem this food would also cause problems when taken regularly. Frist thing to do if you started working out intense is check your diet and nutrigen intake. When i started working out last year i created a ton of problems foor my body. If something missing in your diet then that can weaken your hair and it can become weak and break. (i had this last year) my hair is short like 5-15 mm and if i rubbed my hand trough it it would just break. I as a precaution started to take other supplements like full spectrum vitamins and magnedium and upped my calcium intake and it seems to hve grown out now. Dont pin this on creatine which after all is also in natural foods. You may miss out and neglect the real cause here. And dont rule out sudden stress that shit is a silent killed of everything good in the body. íf you had sudden stress make it your number 1 priority to fix. it can have permanent consequences. Hope you get it sorted.
Creatine also may inhibit myostatin. This could lead to more brittle tendons and ligaments. There’s a reason coaches in track and other explosive sports don’t have their athletes use the stuff.
@@djzrobzombie2813 same happened to me when I was taking it. Constant feeling to pee even if I had just been, was terrible and went away after discontinuing it thank god,
I've been taking creatine consistently for awhile. I take 5mg a day which is 4 capsules. On gym days I take two 30 minutes before I go, then two with my protein drink after my workout. I still have some fat on my body as I'm a thick guy, but people have told me they see my muscles getting bigger. Arms, chest, etc. My strength has increased a lot. When I first started working out, never even would have touched 110lb dumbbells. Now I can bench press them. On the cable machine I've maxed out on tricep extensions at 195lbs for 12 reps, 3 sets. What I do now is to add more shock to my system with the strength I've gained is less wait time between sets and taking my reps a little slower. There's always ways to manipulate the training to change things up. One thing I will say is this. Train hard in the gym, push yourself. For me if you aren't sweating and your breathing hasn't picked up, you're not going hard enough. I do progressive overloading and change up my reps and weights with each workout as I progress. I get a really good pump and by the time I'm done, I feel like I've accomplished a hard workout. I've just started the Brock Lesnar workout program and his chest has 6 sets of flat bench press. I use dumbbells and I started with 105lbs. 6 sets 8 reps. Dumbbell incline is 4 sets 8 reps. On my second set of the incline, I was struggling as I'm not used to the amount of sets that this program calls for, so I lowered the weight so I could complete my sets, but not too low to make it easy. If it weren't for creatine,I don't think I would have gotten the strength I gave right now or the amount of muscle either. I love the stuff.
5 milligrams per day? Normal dosing is around 5 grams per day, that is 1000x higher than your dose. Your own body makes about 1-2 grams of the stuff every day, so an additional 5 mg (0.005 g) is insignificant.
I took it for 2 months, and my hair started falling off, I am a 33yf and have had abundant hair my whole life 😢 I stopped taking it today. It created a soft burning sensation in the heat at widows peak.
Side effects of creatine include: Weight gain Muscle cramps Muscle strains and pulls Stomach upset Diarrhea Dizziness High blood pressure Liver dysfunction Kidney damage
