what does creatine does to your body. is there abnyway i can measure creatine


Creatine has various impacts on the body, ranging from enhancing physical performance to potentially improving cognitive function and mood.

Effects on the Body:

  1. Physical Performance: Creatine is well-known for its benefits in athletic performance, particularly in increasing muscle mass, strength, and power output. It works by boosting the phosphocreatine system, which supplies energy to muscles during high-intensity activities. Standard doses range from 5 to 10 grams per day, depending on body weight 1.

  2. Cognitive Performance: Creatine also impacts cognitive function. It supports the phosphocreatine system in the brain, which fuels cognitive processes. Some research indicates that higher intake might enhance cognitive performance, especially under conditions like traumatic brain injury (TBI) 2.

  3. Mood and Depression: Studies show that creatine supplementation can improve mood and alleviate symptoms of major depression. This is linked to the enhancement of the phosphocreatine system in the forebrain, which is involved in the regulation of mood and neuroplasticity 3 4.

    Maximizing Creatine Intake

    Learn how to optimize your creatine intake based on your body weight for enhanced physical and cognitive performance. Andrew shares his personal experience and insights on adjusting creatine dosage for maximum effectiveness.

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How to Measure Creatine:

There isn't a standard at-home test for measuring creatine levels, but you can gauge the appropriate dosage based on your body weight:

  • For individuals weighing 185-250 lbs, 10-15 grams per day is recommended.
  • For those weighing 130-180 lbs, 5 grams per day is likely sufficient 1.

For more precise measurements, clinical testing through blood or urine analysis is required, which can be arranged through a healthcare provider.

Conducting these measurements typically involves evaluating muscle creatine stores and blood creatine levels to ensure optimal supplementation and effectiveness.


How can creatine levels be tested?


Creatine levels can be assessed using various clinical methods. According to , one effective approach is through magnetic resonance spectroscopy, which allows for the observation of specific concentrations in the brain in real time. This technique has been particularly valuable in studies examining creatine's influence on mood and cognitive function 1.

Another way to measure creatine, particularly for understanding its effects and necessary dosages for supplementation, is through blood tests. These can determine levels of various markers, such as homocysteine, to see how well creatine is metabolized and utilized by the body 2.

In summary, clinical testing, including magnetic resonance spectroscopy and blood tests, are reliable methods to assess creatine levels and its physiological impact.

Creatine for Mood

Andrew discusses the surprising benefits of creatine for mood disorders and depression. Studies have shown that low dose creatine supplementation can increase the activity of the phosphocreatine system in the forebrain, resulting in improvements in mood. This episode explores the potential of creatine as a treatment for depression.

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