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  • How much creatine is optimal?

  • Sources:

    Optimal creatine intake varies based on body weight. For most adults:

    • If you weigh between 185 to 250 pounds, 10 grams per day is recommended.
    • For those weighing less, approximately 5 grams may be sufficient.
    • Smaller individuals (about 130 pounds) might only need around 3 grams per day.

    also notes that he personally takes around 10-15 grams daily, indicating some flexibility based on individual tolerance and needs 1.

    For most people, starting with about 5 grams per day achieves saturation of creatine stores within a few weeks, while higher doses might reach saturation faster but could potentially lead to gastrointestinal issues 2.

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  • What are the benefits of creatine?

  • Sources:

    Creatine offers a variety of benefits, both for physical and cognitive performance:

    1. Enhanced Physical Performance:

      • Increased Power Output: Creatine supplements can significantly boost power output during high-intensity activities such as sprinting, running, and weightlifting. Studies have shown an increase in power output ranging from 1% to 20% 1.
      • Muscle Mass and Strength: It helps increase muscle mass and strengthen muscle contraction by drawing more water into muscle cells 2 3.
      • Reduced Fatigue: Studies have indicated that creatine can reduce fatigue and improve recovery from muscle damage 2 1.

    2. Cognitive Benefits:

      • Mood Improvement: Creatine has shown promise for improving mood and treating symptoms of major depression. It affects the phosphocreatine system in the forebrain, which is linked to mood regulation 4 5.
      • Enhanced Cognitive Function: Some studies report potential improvements in memory, executive function, and overall cognitive performance. These benefits are particularly relevant for individuals with neurodegenerative diseases 6.
      • Potential for TBI: In traumatic brain injury (TBI) cases, creatine has shown to significantly decrease the frequency of headaches, dizziness, and fatigue 7.

    These comprehensive benefits make creatine a well-regarded supplement for individuals looking to boost both physical and mental performance.

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  • What are the side effects of creatine?

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    While creatine is generally safe for most people, some potential side effects have been noted:

    1. Gastrointestinal Distress:

      • Taking non-pure forms of creatine can cause bloating, nausea, and other gastrointestinal issues. Creatine monohydrate, specifically Creapure, is recommended to minimize these side effects 1.

    2. Water Retention:

      • Some people experience water retention, which can cause a slight increase in body weight. This isn't harmful but may be undesirable for those looking to avoid water weight 2.

    3. Hormonal Effects:

      • Creatine may increase levels of dihydrotestosterone (DHT), a hormone linked to hair loss in individuals sensitive to DHT. However, this effect varies among individuals depending on their hormonal sensitivity and the number of DHT receptors they have 2.

    4. High Dosages:

      • Very high doses (e.g., 40 grams per day) used in certain studies, such as those on traumatic brain injury (TBI), could lead to more pronounced side effects. Typically, for sports performance, doses are much lower, around 5-10 grams per day 3.

    Overall, most side effects are minimal if creatine is taken at standard dosages (3-5 grams per day for most people). It's advisable to consult with a healthcare provider before starting any new supplement regimen.

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  • What are the benefits of creatine?

  • Sources:

    Creatine supplementation offers a diverse range of benefits, supported by numerous studies and research findings:

    1. Muscle Performance and Strength:

      • Creatine has been shown to enhance power output in activities like sprinting, running, jumping, and weightlifting. It can increase power by up to 20% 1.
      • It helps increase lean muscle mass by drawing more water into muscles, which not only enhances muscle volume but also improves muscle recovery and performance 2.

    2. Cognitive Benefits:

      • Creatine serves as a fuel source for neurons, potentially offering cognitive enhancement. It has been linked to improved memory, executive function, and possibly even benefits for neurodegenerative diseases like Alzheimer's and Parkinson's 3.
      • It supports the phosphocreatine system in the brain, which is vital for high-functioning cognitive tasks and forebrain functions such as planning and mood regulation 4 5.

    3. Mood and Depression:

      • Research indicates that creatine can have positive effects on mood and help improve symptoms of major depression. It has been shown to augment the effects of SSRIs and improve forebrain function related to mood 5 4.

    4. Recovery and Fatigue:

      • Creatine aids in recovery from muscle damage and can help reduce fatigue, making it valuable for both athletic performance and general energy levels 6.
      • It has shown significant effectiveness in reducing symptoms of traumatic brain injury (TBI), such as headache, dizziness, and fatigue—though these benefits require higher dosages than typically used for sports performance 7.

    Creatine's benefits extend beyond high-level sports performance, showing potential advantages for mental health, cognitive function, and general well-being. However, always consult with a healthcare provider before starting any supplement regimen, particularly for specific health conditions or higher dosages.

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