The Proof with Simon Hill

3 reasons you should supplement with creatine | Darren Candow, PhD

Dec 11, 2023

Dr. Darren Candow, PhD, discusses the benefits of creatine supplementation for recovery, performance, bone health, aging, and the brain. Topics include optimal dosage, types of creatine, creatine for women, and safety. The podcast also covers the impact of creatine on muscle, strength, training volume, and brain function. Additionally, it explores the effects on bone health, body fat, DHT levels, and liver and kidney function. The guest addresses common questions about creatine's impact on hair loss, gastrointestinal side effects, and ongoing studies.

01:31:37

Creator website

Episode guests

Darren Candow

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Episode notes

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Quick takeaways

Creatine supplementation can increase muscle strength and mass, particularly in younger individuals.

Creatine supplementation has potential benefits for bone health, reducing bone mineral loss, improving bone strength, and geometry.

Creatine may have direct and indirect effects on brain function, reducing inflammation, enhancing cognitive function, and providing neuroprotective effects.

Deep dives

Creatine supplementation improves muscle strength and mass

Creatine supplementation has been found to increase muscle strength and mass, particularly in younger individuals. It has also been shown to have beneficial effects on muscle functionality and reduce inflammatory responses in athletes. The safety profile of creatine is excellent, even at higher dosages, with no greater adverse effects compared to placebo.

Daily dose of creative

00:33

Effects of Creatine Supplementation on Blood Test Results

01:49

The Positive Effects of Creatine Supplementation on Aging Muscle

02:35

Creatine dosage recommendations and mechanisms of action for muscle mass and strength

03:32

Introduction

4min

Creatine Supplementation: Benefits and Importance

11min

Creatine and Improved Recovery

16min

Doses of Creatine and the Importance of APOB Biomarker

2min

Creatine Supplementation and the Risk of Falls in Older Adults

10min

Exploring the Difference between Bone Mineral Density and Bone Geometry

2min

Exploring the Potential Long-Term Effects of Exercise and Creatine on Bone Health

14min

Increasing Creatine Levels in the Brain

15min

The Advantages of Splitting the Dose of Creatine Supplement

11min

10.

Creatine Supplementation and Hair Loss

5min

11.

Gastrointestinal side effects, ongoing studies, and staying in touch

3min

Episode #291. What if there was a safe supplement that could improve recovery and performance, keep bones strong while aging, and offer brain benefits? Enter creatine. Join me as I sit down with Dr Darren Candow, PhD, CSEP-CEP, to learn about what creatine can – and can’t – offer you.

Learn about how and why creatine is such a game changer, including potential benefits for recovery, performance, bone health, aging, and the brain. Dr Candow explains why some people respond better to supplementation, which type of creatine you should invest in, and exactly how much you should take for your goals.

Specifically, we discuss:

Intro (00:00)
Darren Candow on Creatine: Expert Background Insights (01:23)
Is Creatine Essential? Creatine Benefits and Supplementation (03:38)
Aging and Creatine Supplementation: What You Need to Know (14:13)
Creatine for Older Adults: Enhancing Health and Fitness (16:48)
Creatine's Impact on Muscle, Strength, and Training Volume (22:11)
What is the Optimal Dosage of Creatine for Maximum Benefits? (25:46)
How Does Creatine Affect Bone Health? (28:20)
Creatine for Brain Function: Exploring the Benefits (46:44)
What Are the Guidelines and Benefits of Creatine Use for Women? (1:00:53)
Choosing the Right Creatine: Types, Consumption, and Absorption (1:04:36)
Creatine and Body Fat (1:18:10)
Creatine and DHT Levels (1:19:33)
Creatine's Effects on Liver and Kidney Function (1:21:40)
Creatine Use: Safety, Testing, and Side Effects Explained (1:23:09)
Outro (1:25:32)

Connect with Dr Darren Candow on Instagram or his website. Visit The Proof website for the full show notes, including supporting studies.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

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