Should you supplement with creatine?

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Paul Saladino8m · 2024-02-20

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Well SupportedVegans and vegetarians may be deficient in creatine, leading to cognitive impairment, as supplementation has been shown to improve cognitive function in these groups.Well SupportedA creatine loading protocol involves taking 5 grams four times daily for 5-7 days to saturate muscles.Well SupportedCreatine is a safe and useful supplement that can provide health benefits beyond athletic performance, and is recommended for individuals who do not exclusively eat meat.Partially SupportedIncreased creatinine levels due to creatine or high meat intake are not harmful and may warrant cystatin C testing for kidney function assessment.Well Supported

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A. Volkovreader

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Individuals supplementing with creatine or consuming a high-meat diet should also measure cystatin C in addition to creatinine to accurately assess kidney function.

Well SupportedChecking homocysteine levels is sufficient to assess the need for folate and riboflavin without genetic testing.

Well SupportedVegans and vegetarians experience the most significant benefits from creatine supplementation, including cognitive enhancement.

Well SupportedIt is not possible to obtain all the creatine the body needs from diet alone, even with a high meat intake, unless one is a hypercarnivore consuming pounds of meat daily.

Well SupportedCreatine monohydrate should be purchased in its purest form, without fillers or extra ingredients, unless for flavoring.

Well SupportedCreatine is an excellent supplement choice for performance enhancement, provided adequate nutrition and hydration are maintained.

Well SupportedCreatine synthesis is designed to fluctuate with methyl group availability, allowing for synthesis when methyl donors are abundant and reduced synthesis during fasting.

Well SupportedHomocysteine levels ranging from 10-12 indicate inefficient methylation and folate cycles, and can be improved by supplementing with creatine, consuming riboflavin, and ensuring adequate folate intake.

Well SupportedIncreasing choline intake and creatine supplementation are data-backed strategies to mitigate issues arising from poor methylation capacity.

Well SupportedChecking homocysteine levels and monitoring overall well-being are indicators of methylation process efficiency.

Partially SupportedObjective metrics for health assessment include fasting insulin, blood folate levels, and homocysteine levels.

Well SupportedThe majority of the body's creatine is stored in muscles, with significant amounts also found in the heart, brain, and testicles.

Partially SupportedMany reputable creatine brands provide certificates of analysis indicating clean sourcing.

Partially SupportedAdding creatine back into one's regimen can be beneficial, particularly when adjusting protein intake from meat.