There are so many treatments where it is hard to separate the “hype” from the “science.” It is clear that creatine supplements help. It is popular with athletes to improve performance and muscle mass, and it is being looked at more and more to help with older adults to stop muscle and bone loss. We loved this journal article, as it focuses on tons of studies to try to separate out the science and the false rumors. The article states there are over 500 (!!) peer publications discussing creatine supplementation.
Research shows creatine is well tolerated at recommended dosages (3-5 grams/day, or 01.g/kg of body weight a day). But what is the bad? Does it lead to kidney damage? cause hair loss and baldness? lead to dehydration? cramps? harm children? increase fat mass? How should you administer it? Does it need a loading phase? Is it only effective for men? Are there more effective forms to take it in?
The article then went on to scour the published peer reviewed publications. To answer some of the big questions:
- Kidney damage? No. See our in depth blog
- Hair loss and baldness? No
- Lead to muscle cramps and dehydration? No.
- Safe in adolescents? Yes
- Increase fat mass? No. Studies show no change in fat level.
- Do you need to do a one week loading phase before maintenance? No.
- Is it only effective for men? No. See our blog, but it appears to be helpful in pregnancy and postmenopausal women, particularly if vegetarian.
- Is it good for older adults? Yes. See our in depth blog.
- What is the most effective form? Creatine monohydrate. See our in depth blog.
So we at Biohackr Health are fans.
- TEST your muscle levels
- EXERCISE with whole body resistance training. See our blog on what that means.
- CREATINE. See our supplement, which we researched to bring you the highest quality form.
- NAD+. Muscle mass and mitochondrial health (the powerhouse of the cell) are linked.
- EDUCATE. Read our blogs on CREATINE and muscle creation to understand the full picture. BODY