Paul Saladino· MD
Creatine is critical in preventing sarcopenia and cognitive decline!
Loading…
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.
Creatine is critical in preventing sarcopenia and cognitive decline!
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
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?
why are you not supplementing with creatine why are you not having your parents supplement with creatine or why are you not including more red meat in your diet
the benefits afforded to older adults through creatine ingestion are substantial can improve the quality of life ultimately May reduce the disease burden associated with sarcopenia and cognitive defun dysfunction
creatine only found in meat especially red meat associated with increased intelligence when you give it to vegetarians improves muscle gains improves explosivity of your muscles improves mental performance especially when you're sleepy
as we get older we have R reduced fossil creatine stores in our body so they might need more um and the hope is about 95% Is Res is housed in our our skeletal muscle but now with the emergence of research the rest is in bone and brain specifically so the hope is if we take in more our muscles will be full which is great but now hopefully we're going to have some trickling into our bone which is even just as important
now our brain is small from stature but it uses 20% of our daily energy and of course as we all know when you're really tired sleep deprivation running around chasing your children most people that I know are really U metabolically stress primarily from a cognition perspective and that's where creatin seems to have the best lines of evidence sleep deprivation hypoxia I jet leg I was up at 3:00 this morning and flew down so I'll be taking a really high dose today to hopefully offset the the chance of inflammation or uh cognitive decline
my guess is where we have lower creatine in in some of our muscles as we get older we need more so now there's a young versus older stereotype just like protein younger individuals may respond from 20 to 25 grams all the way up to older adults
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.