Paul Saladino· MD
I think it's very clear that choline reduces the need for folate I think it's pretty clear that creatine reduces the need for folate
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
I think it's very clear that choline reduces the need for folate I think it's pretty clear that creatine reduces the need for folate
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
if you're eating a lot of meat or doing a moderate amount of supplementation of creatine and doing some choline from egg yolks or liver or meat you're going to optimize your methylation just fine with your diet
if you're eating a lot of meat or doing a moderate amount of supplementation of creatine and doing some choline from egg yolks or liver or meat you're going to optimize your methylation just fine with your diet
obviously taking creatine increasing your choline amount is the most data back thing but taking creatine makes a lot of sense because if you cut your methyl demand in half then it's probably gonna matter half as much that you're not that good at methylating right so you increase choline because that's the alternative methyl donor you put creatine into the system because that's the demand
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.