The Safe, Effective Supplement That Can Improve Your Body and Brain
Sep 18, 2024
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Darren Candow, a professor of exercise physiology and nutrition with extensive research on creatine, sheds light on this remarkable supplement. He reveals how creatine aids not just in muscle building but also supports bone health and brain function. Darren discusses its safety, dispelling myths regarding kidney health and hair loss. He emphasizes that creatine benefits everyone—athletes and non-athletes alike—and offers practical advice on dosage and avoiding bloating. This supplement could be a game changer for enhancing both body and mind!
Creatine is a versatile supplement that aids muscle growth, bone health, and cognitive function for individuals of all ages.
Extensive research confirms creatine's safety at typical dosages, dispelling myths about its potential kidney damage and hair loss risks.
Creatine's cognitive benefits, particularly during stress or aging, suggest its potential role in alleviating symptoms of depression and anxiety.
Deep dives
Understanding Creatine and Its Functions
Creatine is a naturally occurring compound that plays a vital role in energy production within the body. It is synthesized in the liver and brain and can also be obtained from dietary sources such as red meat and seafood. Primarily, creatine supports the generation of ATP (adenosine triphosphate), the primary energy currency of cells, which is essential for all physical activities. As a result, creatine supplementation can enhance performance in high-intensity workouts, aiding individuals in exercising longer and recovering better.
Benefits for Muscle Mass and Strength
Creatine supplementation has been shown to significantly increase muscle mass and strength, making it a staple in the fitness industry. Numerous studies indicate that creatine allows individuals to perform more work during training sessions, leading to greater gains in muscle size and strength over time. By enhancing the capacity to do more repetitions or lift heavier weights, creatine effectively stimulates muscle protein synthesis. This mechanism underscores that while creatine itself does not directly increase muscle mass, it facilitates the conditions necessary for growth through more effective training.
Impacts on Bone Health
Research suggests that creatine may offer protective benefits for bone health, particularly among older adults and postmenopausal women who are at risk for osteoporosis. Studies indicate that creatine improves bone-building cell activity, which could lead to stronger bone density when combined with resistance training. While existing evidence shows that creatine can help preserve bone mineral density, especially in the hip area, further research is needed to fully understand its benefits in this domain. Maintaining a regimen of creatine supplementation alongside exercise can help support bone health in aging populations.
Cognitive Enhancements and Brain Health
Recent studies have begun to explore the potential for creatine to enhance cognitive function, particularly during periods of metabolic stress such as sleep deprivation or aging. Creatine's ability to accumulate in the brain may promote better performance on cognitive tasks, offsetting some negative effects associated with fatigue. Moreover, preliminary research indicates that creatine could help alleviate symptoms of depression and anxiety, particularly in older adults. This highlights the evolving understanding of creatine’s role beyond physical performance to its potential therapeutic benefits for mental health.
Safety and Recommended Dosages
Creatine is considered safe for most individuals when taken at recommended dosages, which typically range from three to five grams per day. Concerns regarding kidney damage or hair loss related to creatine have been largely debunked by extensive research. It remains, however, crucial for individuals with pre-existing kidney conditions to consult a healthcare professional before starting supplementation. Overall, the evidence supports that creatine is a well-tolerated supplement with minimal side effects, vastly overshadowing its benefits across various populations and age groups.
What if there was a supplement that could build muscle, maintain bone health, fortify the brain against cognitive decline due to age and stress, and alleviate depression, has been proven safe, and comes with almost no side effects? Well, there is such a supplement, it's been around a long time, and it isn't even expensive. It's creatine.
Here to unpack the myths, benefits, and recommended ways to use creatine is Darren Candow, a professor of exercise physiology and nutrition who supervises the Aging Muscle and Bone Health Laboratory at the University of Regina. Darren specializes in studying creatine and has published over 70 papers on the subject. Today on the show, Darren explains how a supplement often associated with bodybuilders may actually be beneficial for just about everyone — athletes and non-athletes and the young and old alike. He unpacks what creatine does in the body, and how its benefits extend beyond the body and into the brain. He offers recommendations on the formulation of creatine to use, a suggested dosage and whether it should increase with age, and how to avoid the bloating effect. He also shares what we know about creatine's safety, including its effects on the kidneys, and whether it can cause hair loss.
