Benefits and risks of creatin

The benefits and risks of creatine supplementation are varied and well-documented, according to experts on the Huberman Lab.

Benefits of Creatine

1. Muscle Performance: Creatine is known to enhance muscle strength, power, and recovery, contributing positively to hypertrophy and muscle mass gain 1.
2. Bone Density: It may improve bone mineral density, adding another layer of health benefits, especially for those engaging in physical activities that strain the skeletal system 1.
3. Cognitive Function: There is growing evidence that creatine supports cognitive functions, including memory and executive function. Some studies also suggest potential benefits for mood and neurodegenerative diseases 1 2.
4. Testosterone Levels: Creatine can slightly increase total testosterone and its conversion to dihydrotestosterone (DHT), which may be advantageous, especially in younger men 3.
   • 

     1

     Benefits of Creatine

     00:05:15
   • 

     2

     Creatine Benefits

     04:34:13
   • 

     3

     Creatine and Hormones

     01:01:02
   • 

     4

     Creatine Benefits Explored

     03:22:50
   • 

     5

     Creatine Insights

     01:45:03
   • 

     6

     Creatine for Headaches

     01:02:11
   • 

     7

     Creatine and Adaptogens

     03:24:42
5. Fat Loss and Body Composition: It aids in lean mass gain and could indirectly contribute to fat loss by enabling more intense and effective workouts 4 5.
6. Hydration and Fatigue Reduction: Creatine helps in better hydration and reduces fatigue, which can enhance overall performance and recovery times 5.
7. Headache Relief: Interesting data indicates creatine can significantly reduce the intensity and frequency of headaches, particularly those caused by traumatic brain injuries 6.

Risks of Creatine

1. Hair Loss: A potential risk is the increased conversion of testosterone to DHT, which is linked to male pattern baldness. However, experts like Dr. Kyle Gillette emphasize that it shouldn't be a significant deterrent unless one is already prone to hair loss 3 4.
2. Gastrointestinal Issues: Some individuals may experience gastric distress when taking higher doses of creatine. It is advised to spread out the doses or avoid the loading phase to mitigate such effects 7.

In summary, creatine offers numerous benefits that extend beyond muscle performance, encompassing cognitive and metabolic health, with minimal side effects. For those considering supplementation, starting at a lower dose and observing individual reactions is advisable.