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DRMany of you had questions about creatine in my recent Q&A and supplement post - let’s unpack it!
Creatine is a compound that is found in our bodies as well as foods like fish, red meat, chicken and parmesan. Our liver makes about 1 gram per day using various amino acids.
Creatine monohydrate, the supplement form, is one of the most well researched supplements that we have and it's booming in popularity. The evidence is really clear that it's safe and it is helpful particularly if you don't have much creatine in your diet; if you're trying to increase your muscle mass and if you're interested in preserving musculoskeletal health.
It’s thought to be particularly beneficial for women, especially during menopause, to help maintain muscle mass and support bone health. Some research suggests that it can have cognitive benefits, especially later in life in those who already have some cognitive decline. These effect sizes aren't enormous but this is certainly a safe and effective way to give your body a helping hand.
It works because creatine helps with energy metabolism so it helps with the production of ATP which is our body's preferred cellular energy currency.
In terms of dosing, some people believe in the loading phase of taking 20 grams a day for a week and then reducing to 3 to 5 grams per day but if you take 3 to 5 grams per day it also has the same effect over a long period of time.
Some people may find that they get a little bloated with creatine. If that's you, either reduce the dose or don't take it. If you are looking to try creatine, choose a brand with third party testing and with nothing else added.
@dr.fede.amati
