Thanks so much for this. I'm always suspicious of drugs or supplements that seem to be "trending," but creatine has had sticking power. This is the first time I've seen it all put together like this. Restacking--thx again!
Thank you for this wonderful summation and information. Early this week my primary doctor suggested I look into creatine supplements to support muscle recovery after lifting weights. I am post menopausal and have fibromyalgia. I had been limiting resistance training to 1x per week because of muscle fatigue and flares. I knew I would be overwhelmed going online and sifting through the data, research and misinformation on creatine. And to wake up to this post with all the information and evidence, delivered in your common sense style was such a blessing. Thank you, thank you ☺️ with gratitude, Christine
Thank you!! I’m going to give it a try and will not do the loading doses since I have a sensitive digestive system. I’ve been wondering if this is hype and your article makes me much more confident.
This is so helpful Tanmeet! Thanks for the thorough explanation of how Creatine works and how we may benefit from it. Since you encourage questions... I am struggling to bring my Homocysteine down, now it is 11. Lately my Dr. said let's concentrate on the "sulfur pathway" that is part of the methylation cycle. We added supplements to introduce more sulfur. I am eager to see if that does the trick. I am curious in reading your info today if adding Creatine would affect my methylation, in a good or bad way. Otherwise, it sounds like a very good thing to take, in a moderate dose. Of course I will share any info you write here with my Dr. to see what she wants me to do.
Jean I don’t know of any data that would support it affecting methylation in either way. And from my clinical experience I haven’t seen it either. That being said better production of ATP can only help all biochemical processes so if I were to guess it would only help. I just don’t know if it would make an impact you could measure.
This is exactly the kind of information and advice I was looking for - thank you! Have you written a post on collagen? Again, this is another supplement that gets a lot of marketing space, but I don’t know if it’s worth it. I am 67 years old.
Appreciate this breakdown! I took creatine for years when I was doing five days a week of strength training. Then as I shifted into a high stress work mode and stopped working out I also stopped the creatine! I wish I had known at the time the benefits for stress and brain. Now the other challenge with it becoming so popular is finding an affordable, quality powder.
Sudha I agree on both fronts! One that the impact on stress and brain health are very encouraging and that it’s very pricey!! I also have a meaningful discount code for patients on Thorne that I also offer to paying subscribers. Message me if you need it!
I’m curious what you think about the benefits of 10-30mcg that I see recommended for periods of stress, adhd brain support, or for folks post tbi? I have a couple friends who have been recommended those doses by their trainers but I’m not sure what the research says.
There is preliminary research in the cognitive/brain health domain that higher doses of 10 minimum might be necessary to see more effect. But it's not clear yet in terms of having completely clear dosing. I think it's clear that 5 is a good dose overall and then more to come. Anecdotally, the newer evidence does line up with accounts of feeling better cognitively on 10 or higher. Again, I would do this in divided doses. And if you don't have kidney or liver issues trying to go up from 5 is very safe.
Thanks so much for this info! Do you have any recommendations for reliable brands of creatine?
You’re welcome! I like Thorne, Mind body green, and I’m going to try Kion as well There are a lot of good brands so look for certification.
Excellent--many thanks!
Thanks so much for this. I'm always suspicious of drugs or supplements that seem to be "trending," but creatine has had sticking power. This is the first time I've seen it all put together like this. Restacking--thx again!
Everyone gets to have their own experience but it’s definitely worth trying to see if it’s right for you.
Thank you for this wonderful summation and information. Early this week my primary doctor suggested I look into creatine supplements to support muscle recovery after lifting weights. I am post menopausal and have fibromyalgia. I had been limiting resistance training to 1x per week because of muscle fatigue and flares. I knew I would be overwhelmed going online and sifting through the data, research and misinformation on creatine. And to wake up to this post with all the information and evidence, delivered in your common sense style was such a blessing. Thank you, thank you ☺️ with gratitude, Christine
Good timing! Let me know if you try it, how it works for you!
This is exactly what I was looking for! Thank you for the thorough explanation.
You’re welcome Jill!
Such a terrific, thorough explanation- thank you, Dr Sethi!🧡
You’re so welcome!
Thank you!! I’m going to give it a try and will not do the loading doses since I have a sensitive digestive system. I’ve been wondering if this is hype and your article makes me much more confident.
Good idea, let me know how it works for you!
This is so helpful Tanmeet! Thanks for the thorough explanation of how Creatine works and how we may benefit from it. Since you encourage questions... I am struggling to bring my Homocysteine down, now it is 11. Lately my Dr. said let's concentrate on the "sulfur pathway" that is part of the methylation cycle. We added supplements to introduce more sulfur. I am eager to see if that does the trick. I am curious in reading your info today if adding Creatine would affect my methylation, in a good or bad way. Otherwise, it sounds like a very good thing to take, in a moderate dose. Of course I will share any info you write here with my Dr. to see what she wants me to do.
Jean I don’t know of any data that would support it affecting methylation in either way. And from my clinical experience I haven’t seen it either. That being said better production of ATP can only help all biochemical processes so if I were to guess it would only help. I just don’t know if it would make an impact you could measure.
Could you please give your suggestions for brands to try?
Yes Linda look above for this answer as well. I like Thorne and mind body green. They are pricey but good quality and free of contaminants.
This is exactly the kind of information and advice I was looking for - thank you! Have you written a post on collagen? Again, this is another supplement that gets a lot of marketing space, but I don’t know if it’s worth it. I am 67 years old.
Appreciate this breakdown! I took creatine for years when I was doing five days a week of strength training. Then as I shifted into a high stress work mode and stopped working out I also stopped the creatine! I wish I had known at the time the benefits for stress and brain. Now the other challenge with it becoming so popular is finding an affordable, quality powder.
Sudha I agree on both fronts! One that the impact on stress and brain health are very encouraging and that it’s very pricey!! I also have a meaningful discount code for patients on Thorne that I also offer to paying subscribers. Message me if you need it!
I’m curious what you think about the benefits of 10-30mcg that I see recommended for periods of stress, adhd brain support, or for folks post tbi? I have a couple friends who have been recommended those doses by their trainers but I’m not sure what the research says.
There is preliminary research in the cognitive/brain health domain that higher doses of 10 minimum might be necessary to see more effect. But it's not clear yet in terms of having completely clear dosing. I think it's clear that 5 is a good dose overall and then more to come. Anecdotally, the newer evidence does line up with accounts of feeling better cognitively on 10 or higher. Again, I would do this in divided doses. And if you don't have kidney or liver issues trying to go up from 5 is very safe.