Paul Saladino· MD
creatine is a molecule that is synthesized in the liver and the kidneys but only about one gram of day of creatine is made by our body
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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.
creatine is a molecule that is synthesized in the liver and the kidneys but only about one gram of day of creatine is made by our body
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
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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?
the whole point of creatine synthesis is to keep the accounts balanced so if you synthesized no creatine and for an entire day your creatine in your body is going from 120 grams to 118 grams it's like barely a dent
the average person has 120 grams of creatine in their body and they lose two grams of creatine every day in the form of creatinine that they pee out in their urine
Um we do make creatine endogenously. That's another thing where it's like okay we this is a molecule that we make in our body. It's not like a dangerous thing that I'm really scared of. Um we make about 1 to two grams in our liver. Our livers make about 1 to two grams a day
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.