Dosing: Loading, Maintenance, and Brain Targets

Join Dr. Altamash Raja and Dr. Darsh Shah on Medicine Redefined as they introduce Dr. Darren Candow, a leading researcher on creatine supplementation. The episode dives into the benefits of creatine, not just for muscle performance, but also for brain health, bone density, and cardiovascular health. Addressing myths and misconceptions, the conversation highlights creatine's potential role in cognitive function, aging, cancer prevention, and post-concussion recovery.

Brain Health, TBI & Sleep Deprivation

• The "Germany Study" on Sleep Deprivation (30g Dose):

  • Reference: Gordji-Nejad, A., et al. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports.

• Brain Creatine in Vegans vs. Omnivores (The "Brazil Study"):

  • Reference: Solis, M. Y., et al. (2013). Brain creatine depletion in vegetarians? A cross-sectional 1H-magnetic resonance spectroscopy (1H-MRS) study. British Journal of Nutrition.

• Creatine for TBI in Children:

  • Reference: Sakellaris, G., et al. (2006). Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study. Acta Paediatrica.

• Creatine for Depression (The "Utah Studies"):

  • Reference: Kondo, D. G., et al. (2011). Open-label adjunctive creatine for female adolescents with SSRI-resistant major depressive disorder. Journal of Clinical Psychiatry.

  • Reference: Roitman, S., et al. (2007). Creatine monohydrate in resistant depression: a preliminary study. Bipolar Disorders.

Bone Health, Aging & Long COVID

• Creatine for Long COVID:

  • Reference: Slankamenac, J., Ostojic, S. M., et al. (2023). Creatine supplementation combined with breathing exercises reduces respiratory discomfort and improves creatine status in patients with long-COVID. Journal of Postgraduate Medicine.

• Creatine & Bone Health (Post-Menopausal Females):

  • Reference: Chilibeck, P. D., Candow, D. G., et al. (2015). Effects of creatine and resistance training on bone health in postmenopausal women. Medicine & Science in Sports & Exercise.

• Alzheimer’s Disease (The 2024 Study):

  • Reference: Fairman, C. M., et al. (2024). Eight weeks of creatine monohydrate supplementation is associated with increased muscle strength and size in Alzheimer's disease. Frontiers in Aging Neuroscience. (Note: This is likely the "groundbreaker" he mentioned from this year).

Bioavailability & Dosing

• The Original "Big Paper" (1992):

  • Reference: Harris, R. C., et al. (1992). Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science.

• Meat vs. Solution vs. Candy (Gummies):

  • Reference: Harris, R. C., et al. (2002). Absorption of creatine supplied as a drink, in meat or in solid form. Journal of Sports Sciences.

  • Note: This is the study confirming that creatine in solid forms (like gummies/candy) is bioavailable.

• Caffeine Interference (The "350mg" Threshold):

  • Reference: Vandenberghe, K., et al. (1996). Caffeine counteracts the ergogenic action of muscle creatine loading. Journal of Applied Physiology.

  • Reference: Trexler, E. T., & Smith-Ryan, A. E. (2015). Creatine and Caffeine: A Brief Review of Concurrent Use. ACSM's Health & Fitness Journal.

People Mentioned

• Dr. Sergej Ostojic: Leading researcher on creatine for Long COVID and clinical applications (University of Novi Sad).

• Dr. Scott Forbes: Frequent collaborator with Dr. Candow on brain and bone health.

• Dr. Chad Kerksick & Dr. Andrew Jagim: Cited for their reviews on creatine safety in children.