Creatine is not only important for muscle health but also for brain health. Studies have shown that can improve cognitive function, memory, and reduce mental fatigue. The importance of creatine in brain function is suggested by the presence of creatine kinase isoforms in multiple brain areas including the cerebellum, hippocampus, and cerebral cortex. There is also evidence that contributes to neuroprotection by reversing mitochondrial dysfunction in neurodegenerative diseases.
Creatine has been associated with several health benefits, including improved cardiovascular health, reduced risk of Parkinson's disease, and insulin sensitivity, which can be beneficial for individuals with type 2 diabetes. Can enhance bone healing and increase bone density, which can be beneficial for individuals with osteoporosis or bone fractures. Also has anti-inflammatory properties, which can help reduce inflammation in the body and may be beneficial for individuals with inflammatory conditions such as arthritis.
In November 2022 in a randomized study, double blind, placebo-controlled. With 34 healthy resistance trained male and female athletes. Participants were randomly assigned to consume either a placebo or a 5-gram dose of creatine monohydrate. They were instructed to take the supplement either one hour before or one hour after completing their resistance training program for eight weeks. This study demonstrated that the timing of creatine monohydrate supplementation did not have any significant impact on the measured outcomes.
It is important to note that the effects of creatine supplementation are not immediately noticeable, as it takes time for the muscle's creatine stores to reach saturation levels. The time it takes for this to occur can vary from one to two weeks, depending on the individual's baseline creatine levels.
Creatine is likely safe for most people. Studies shows that doses up to 25 grams daily for up to 14 days have been safely used. Doses up to 10 grams daily for up to 5 years have been safely used. And lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Based on the scientific evidence, 100% creatine monohydrate micronized is the recommended form. 100% because you don't want or need anything else in your creatine supplement. Micronized which means the molecules of creatine have been divided or cut up, increasing absorption and reducing stomach discomfort.
Now, creatine supplementation can interact with certain medications, such as diuretics and nonsteroidal anti-inflammatory drugs. Other side effects could be gastrointestinal distress, dehydration, muscle cramping, headaches, and water retention. There have been reports of kidney damage, particularly in those individuals with pre-existing kidney conditions.
So no matter how healthy you are, let your doctor know before you take creatine or any other supplement. This information is for general informational purposes only and does not constitute any medical advice. Is not intended to be a substitute for professional medical diagnosis, or treatment.