Age related Sarcopenia: A Failure of Creatine…
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- Опубликовано: 12 сен 2024
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References [Copy & Paste DOI into Search Engine]
[1] doi:10.3389/fnut.2018.00027
[2] doi:10.3390/nu13061912
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![Taurine: The Nutrient of Youth [Science Explained]](http://i.ytimg.com/vi/qH5QumHGrgk/mqdefault.jpg)
Audio in this Video:
Before the comments arrive, I’ll go ahead and acknowledge the audio is a bit off on this video. I’ve been transitioning audio recording systems and ran into issues, so I had to use AI to fix the bad audio (couldn’t re-record, tight deadline).
Either that ^ or the matrix is glitching and you are about to have to make a difficult choice, Neo - whichever you prefer.
No Amendments, currently.
Don't worry. We will punish the software developers for this difficulty they caused to you by reducing their income to bare minimum.
You are doing a great job. How is life now that you are out of school?
People hate hearing it, but the best thing for the last 1/3 of your life is to have cared for it in the first 2/3. You'll have "more in the tank" heading into the later years.
That is in accordance with my anecdotal experience, based on observations of myself and people that I know.
Yes. I've come to the same conclusion after my experience in watching my dad age and my own aging.
I am calling it my Muscle Pension. Exercise and you are making a contributiion into your Muscle Pension 😜
Incredibly true.
You see this well before the last 1/3rd of your life. Your starting point is your starting point, and an improvement is an improvement. The same goes for your 401k. You'll need to make a huge investment in later years, and even then, you won't likely achieve the same results as someone who cared all along. So make the huge investment now if you didn't do the best when you were younger.
Very true. I realised at 40 that I was on a path for a pretty miserable final 1/3 and turned things around. It took 5 years. If i'd have waited till 60 it would have been 10x harder, and at 70 it probably would have been too late.
70 yr old here, I lift 3 x a week 1 day cardio. I take approx 5 to 6 grams a day of creatine.. its not a miracle supplement but it does make a difference in building muscle for me..
I agree. Not sure why we're talking about creatine and bone. But - OK. So for me, same as you. Not a miracle but creatine does seem to be making a difference in maintaining muscle (along with workouts) and just helping everything feel like it is more stitched together and not falling apart when I move. (at 73).
You are not building muscle at 70 😂
This boy in the video basis his ideas only on essays and studies, that's not all you need.
@@Adam-je4dyyou sure as fuck can
@@Adam-je4dyif you’ve been lifting your whole life probably not, but if you started ten years or less prior? Sure you can. The body doesn’t just stop adapting because you’ve hit a certain age.
It took a couple of weeks, but after taking 5g of creatine daily, I noticed measurably differences specifically in chest presses - in stead of 35 push-ups , I regularly do 50 in one set. I’m 73 and plan on continuing w8th creatine and seeing improvements. It works.
But what abt your kidney function n Lft? Any concerns there?
@@Mellon_Musk my doctor is not because my creatinine levels are better than acceptable.. creatinine levels can be affected by eating too much meat, high intensity exercise, high muscle mass, and to a lesser degree, creatine supplements. I only take 5g per day - never more.
Don't try to do more pushups. Try to make less. Make them slower, make it tougher for you. This will build muscle and strength. Strength is the best indicator for a long and healthy life
What about hair loss?
@@toriwolf5978Hey man, I'm predisposed to balding. Our entire family is. I've been taking creatine for a few months and it doesn't seem to be affecting my hair. I think there's no way to know how it affects you unless you try
As I watched the first part of this video, I was screaming, `"the studies need to go at least a year to see bone effects!" I thought you were not going to mention that, but then you did. Thank you! I'm always impressed by your thorough approach to these matters.
This is also a great example of how, when we analyze studies, we have to keep in mind all the ways that the stats can be skewed or less meaningful.
You make a very good point about bone density because it changes very slowly, especially in the elderly. I think the studies would have to last at least two years to show a significant difference.
Thanks for this vid, very good as I am 63, I lift weights 3 times a week. I do it to keep my body strong, maintain my muscle and keep my bones strong. It could be assumed, of course science should not assume, that bone density will improve with increased muscle mass as the bones have to support more muscle. So not necessarily from the creatine directly but as a benefit of maintaining or building muscle. Lifting weights as we age is very important, even if we are not using creatine to do that. Natural sources of creatine come from animal protein and many people as they age eat less, especially protein and that’s where further issues lie. As a Certified Nutritional Practitioner, I enjoy your content.
Since I am 67 years old and have been involved in strength training off and on all my life, I really appreciate the information you provided.
As someone with parents that are reaching that senior age group where simple things like falling have a higher chance of mortality, general muscle mass plays such a crucial role in longevity and injury prevention. Something I never used to think about until I read the literature, but crazy to think that such simple things younger people write off immediately can literally end your life.
24 weeks are the same as 6 months?!? Now that's the kind of hard-hitting knowledge that I'm subscribed for!
#education
😂
It's actually not though. The only month that equals 4 weeks is February.
Every other one has 2 or 3 more days.
5.6 weeks
@@MajicFreeman agreed, it is 5.6 weeks
I started taking creatine for strenght trainning at 52 yoa. The biggest effects that I saw and for which I had no expectation was my brain function ie focus and memory…
Thanks for the video. It was very interesting. In my opinion, creatine will be more effective on a population with a lot of mitochondria (a marker of that will be VO2Max for exemple) because creatine help protein synthesis and tissu maintenance/creation but creatine cannot buffer the energetic central of the cell.
From my understanding, creatine is like the sixth gear of a car but if the motor (mitochondrias) aren't not able to reach third gear, creatine is probably useless. I would love to see a paper on creatine with two groupes, low VO2max and high VO2max in elders.
I think you are wrong. Creatine should work everywhere the ATP requirement is high occationally.
The way it functions is that creatinephospate is a much smaller molecule than ATP is. It therefore much more mobile than ATP. So it's used to fetch the phosphate from the mitocondria to the place where ATP is consumed, and reload it.
It's like having more ATP, so the cell can do more work.
Creatine actually probably don't improve protein synthesis. But if you are training, you can do one rep more, and that builds muscle.
@@larsnystrom6698 I am not sure to see where i am wrong. Creatine increase ATP, so it increases cell metabolism (and so protein synthesis). Very well. But, if there is no O2 in the cell, there is no creatine phosphate. That is well known, here a paper on that matter
McCully KK, Iotti S, Kendrick K, Wang Z, Posner JD, Leigh J Jr, Chance B. Simultaneous in vivo measurements of HbO2 saturation and PCr kinetics after exercise in normal humans. J Appl Physiol (1985). 1994 Jul;77(1):5-10. doi: 10.1152/jappl.1994.77.1.5. PMID: 7961273.
So, my point was : if there not enough mitochondrias, it it useless (probably) to inject creatine in the cell and the video of @Physionic may confort that point of vue. But i am maybe wrong.
Sarcopenia can be caused by visceral fat, visceral fat is detrimental to skeletal muscle, and is associated with sarcopenia to the point it can be used for diagnosis. And visceral fat is resistant to most exercise types, both aerobic AND anaerobic, only high intensity works for it (which is rare in older adults due to injury risk), and visceral fat increases with saturated fat and fructose consumption, which are plenty in diets recommended today, let alone standard American diet.
The damn " spare tire" ... 🤬
This reminds of when I was young training with middle aged guys in the gym after year I would make big gains and look like a completely different person while those old guys looked like they didn't even lift and they was training more consistently than me .... Your just so more anabolic when you're young...
Disagree I eat a lot of red meat. High fat high protein the fat just melts off.
I am 40, I eat in a pretty not too mindful diet and i started lifting 1 year and a half ago. As long as I eat enough protein to grow and carbs to perform i just seem to become bigger, way stronger and, when i want, leaner. Its honestly notbrocket science and to be fair age seems to matter way more down the line that people think
@@kymdaniels6676 randomized controlled trials show that saturated fat (and not just excess calories) promotes fatty liver / visceral fat. If you eat a lot of saturated fat, you can lose visceral fat, but you will have compensate with higher intensity exercise or lower calorie intake. In this case you'd be still likely better off with less saturated fat. That being said, individual differences exist, and it is important to consult a doctor in case your average levels of satured fat consumption are significantly higher than the daily recommended 15g of saturated fat
Please continue and explain creatine's effects with menopause.
Nice timing on this, I've been trying to get my 76 year old mom on creatine. With her doctors approval ofc. She just recovered from cancer. Smoked for 50 years(recently quit) and hasn't really exercised for almost as long. Now she's trying but lacks energy and aside from the ATP I feel like it could be beneficial in many ways but to her it's a pretty abstract thing to take and whatever she thinks she knows about it is related to bodybuilders.
While I agree that 24 weeks and 6 months are virtually the same. For the record: 6 months x 30.4 (some months have 31 days) =182.4 days ÷7 = 26 weeks
Or: 52/2=26.
I have been told (by Cleveland Clinc Nurse Practitioners and staff giving lectures so it is not directed at me personally) that people over 55 should not take Creatine especially if they have high blood pressure and that people over 55 kidneys and liver can't handle it. I find this confusing because I keep hearing about studies that include people over 55. Could you at some point make a video addressing this? (I you already have could you please point it out.) Thanks
Creatine use will increase blood creatinine levels which is used to measure kidney function. But that does not mean that it is hard on the kidneys. After I had been taking it for a while, blood tests showed that my eGFR had declined, normally indicating reduced kidney function. But, eGFR is not a direct measure of kidney function, it is a general estimate based on an algorithm that uses blood creatine levels, age, sex, etc. My doctor was not convinced. So he ordered a 24-hour urine protein and a renal ultrasound, both which came back completely normal. I eventually stopped taking creatine because it was causing a lot of muscle cramps which slowly resolved after stopping. In my next blood tests, my eGFR was normal, as expected.
Its Cystine-C that tells about your kidney function. General doctors dont undertand this and measure creatinine which tells basically nothing. Age should have nothing to do if you should take creatine if something its more beneficial to older people since its huge brain protection benefits.
The human body creates creatine. Supplementing with it just adds more or gets us up to the level we may need.
are these the same people that say eating red meat is harmful?
Creatine is perfectly safe for older adults. It does not stress the liver or kidneys. It sounds like these practitioners have it confused with anabolic steroids.
I think taurine is a miracle compound for the remaining 1/3 of life. Creatine is wonderful but taurine really is unrivaled
I don’t know I’ve been on creating since 1991 and a lot of ppl think my brother is my father and he’s only 2 years older he’s 52 ,he does smoke though . Lol
C4 preworkout contains Taurine and Creatine as well. I use that for my daily training.
C4 pre workout is poison. Stop promoting that garbage
@@UncleTermitethe smoking bit is probably more important 😂 still creatine never hurt
At 66, I find beef and eggs keep me going. I’m glad in my 20s and 30s I was pretty strong. Still do pushups and pullups and walk.
Thank you for your continued efforts in bringing us this top-tier content.
My pleasure Brian
Awesome analysis. Great research. Thick. Solid. Tight.
Amazing analysis! Thanks very much, as a 51 year old returning lifter.
Sat in a chair watching tv 12hrs+ a day = sarcopenia
I am 64 and was diagnosed a few years back with Saropenia. I always get anywhere form 10 to 12k steps in a day, everyday. I also ride my bike for hours and hours, weather permitting. I do some low resistance weight workouts several times a week. You have a simple answer, so you may be surprised one day. Yes, movement is extremely important. Just stating not a simple as you make it out to be.
@MarkJones-gt2qd I appreciate hearing about your unique experience. What % of max are you working with in your lifts? I'm 54 and started back to weights about a year ago. Has been a learning experience; initially, I could easily push some heavy weight but it quickly resulted in minor injury. I'm (now) working at 30% of max as my "max" and I start with very low weight for each exercise (often 5 or 10lbs depending on the muscle), making sure the blood flows well into the muscle, and once the muscle is warm (perhaps with a few very low weight sets separated by 60 seconds of waiting) I then slowly build and generally wait at least two minutes between each set. This has gotten me on a track of repair and considerable toning.
@@Mrdsmith500 you might want to look into visceral fat: it is detrimental to muscle and can cause sarcopenia, and is NOT affected by low intensity exercise, and it usually requires a substantial diet change to get rid off (more plants, especially nuts and berries, cut saturated fat and fructose)
@@Mrdsmith500 sir, I am fully aware of the difficulties involving keeping active at 60+ years of age I am suffering from very bad painful arthritis in both knees and recovering from a fall from a stepladder (electrocuted) which I broke an arm and shoulder. Seeing the state of my morbidly obese (350lb) 87yr old father in law is all the incentive I need to keep on exercising whatever the pain.
Every photo of him sat in the house from 55yrs ago onwards, he is sat in the same chair glued to a crappy old western movie. He was waited on hand and foot by his late wife.
He has lost so much muscle mass in his legs he cannot step up higher than 3" without assistance
@@Slagstripes the knees over toes guy videos may help you.
Thanks for the analysis Dr. Nic! Did any of the studies include female participants? As estrogen declines in age could creatine offset the absence of estrogen’s effect on bone density in menopausal women?
Great question - I’m certain there are, but I’d need to look into it directly.
Could you do a video on creatine and cancer association sometime? Specifically cancer metastasis. Something I would like to add to my stack but between that possible association and the fact that supplementation reduces endogenous production has turned me off of taking it on a daily basis. Like many, I took it in HS when everyone was trying to get 'jacked', but very interested for the brain health stuff now too. Always trying to do my due diligence before adding anything for daily use
Regarding: studies included resistance training because bone mineral density is highly affected. I am confused on the resistance training with no increase in bone density regardless of creatine use. ........Strength training can play a role in slowing bone loss, and can even build bone.... See Harvard Health: Strength training builds more than muscles ----- January 16, 2024.......This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones...... Please clarify.......
Have you ever thought that may be the problem with age related Sacropenia and then Osteopenia from that muscle loss, might actually start further upstream. There is no conventional word for it, but could Sacropenia actually be caused by a "Neuropenia". That is muscle loss due to the nervous systems slow decline in firing those muscle tissues.
Could the nervous system be an important benefit in exercise. By working the muscles maybe we are keeping those nerve endings simulated longer in life. Therefore, warding Sacropenia by maintaining health nerve endings to the muscles.
I would suppose that it not totally this "Neuropenia" that adds to Sacropenia. Because if it was that would probably mean that a practice of say "Tai Chi" would protect a person from sacropenia as much as a resistance training. Since you would think that a "Tai Chi" practitioner would be stimulating nerve endings as well. But, then again, maybe it is my bias that I think that resistance exercise is a better treatment for sacropenia than say "Tai Chi". But in reality maybe "Tai Chi" is better for sacropenia treatment and life extension than resistance exercise. Or, at least equal to resistance exercise.
I have never practiced Tia Chi, I am just using that as an example of a discipline which might seem to also keep nerve endings health. I am going to continue with my resistance exercises, that is lifting weights, because that is all I know how to do. But, in reality for most people maybe there are some equal or better alternatives.
Since you are speculating here, may I join in? For stimulating the nerves to maintain their health, I further speculate that participating in sports that require quick reaction to changing conditions may be better than purely repetitive exercise. For example, playing pickleball may be more beneficial for "neuropenia" than is resistance training on weight machines. And yes, resistance training is vital for maintaining muscular strength in a way that playing pickleball cannot accomplish.
Older individuals in developed countries almost always have poor blood circulation due to atheroschlerosis, which I believe in underappreciated in its impacts on muscle.
Creatine is about as close as we get to a perfect supplement, but it can't do everything! :)
Getting enough protein is the gold standard treatment for sarcopenia… 0.6-1 gram of protein per pound of body weight. Ideally you want to exercise as well (even if only walking), but protein preserves muscle even in the absence of exercise (which is often what causes sarcopenia, along with insufficient protein). Creatine might help, but it’s not the go-to treatment… really odd that it keeps getting talked about as a sarcopenia treatment.
Probably a myth, because muscles contain meat and proteins: ruclips.net/video/UKLkHbDy8rc/видео.html Research on en.wikipedia.org/wiki/Hadza_people shows no decline more than purely age-related.
Wasn’t Creatine supposed to be for muscles? Not for bones. I never heard that it has to do anything with bones
When I was a kid and a gym rat I took Creatine. With creatine I could get one or two more reps. With out I fell back to the old reps. So it worked out for me. As a geezer I now take it again and back at the gym..feels good but recovery is longer...
The recovery demand is so much higher as I age. I switched to 3 days of hard training and then 2-3 days of active recovery.
I have read that not everyone responds to creatine. Though I don't remember the specifics, creatine allows the storage of more energy within muscle cells, which also requires the cells to contain more water.The muscles might appear larger when using creatine (because of the water) and with more energy stored in the muscles it can allow a more vigorous workout which can lead to more muscle growth. But, some people naturally store the maximum amount of energy in their muscles, and for them additional creatine doesn't help. My own experience with creatine after using it for several months is that it gave me a lot of muscle cramps, enough that it forced me to stop taking it. The muscle cramps slowly subsided after 6 or 7 weeks off.
I wish I could take it, but when I do it makes my heart thump and flutter almost constantly. Been on and off of it 3 times in succession, and it's definitely the creatine that does it - takes a few weeks to subside, begins like clockwork on resumption. Maybe you're right, and despite the universal acclaim - this channel treats it like ambrosia for example - there are some people who don't respond, or respond in a negative way to it. Would be interesting to find out the mechanisms behind that.
Sounds like you didnt drank enough in addition
@@Angry_Lion Possible. A number of people have suggested that. But lack of water should have made my pee dark, which never happened. So, IDK. I don't particularly like drinking water when I'm not thirsty.
@@slydog7131 but you must Drink extra if taking creatine. And if you have cramps
I eat a high protein, low sugar diet, and I'm going to start my 1.5 mile run today with a sprint. It has taken me years to develop from walking to jogging to running. I feel like it's the right time to put in some effort developing my body to prepare for a healthier later life.
I've developed the impression that sugar without significant exercise turns your muscles to glue, and eating meat is essential for strengthening muscle.
Animal and plant source protein fair the same according to systematic reviews like "Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials". Lean mass gain is the same, and protein source did not affect changes in strength outcomes, the only metric where animal protein faired a bit better is lean mass %, although it barely reaches statistical significance.
@@Anna-mv9ew I don't think that's a valid analysis, but I'm not going to argue. Everything you're trying to build within yourself - like myoglobin, mitochondria, and nutrients like B12 - the essentials are all right there in meat, in proper proportion, in a package our bodies were designed to break down via stomach acids.
@@SG-js2qn systematic reviews like "Plant-based diets benefit aerobic performance and do not compromise strength/power performance: a systematic review and meta-analysis" or studies like "Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults" compare omnivores to plant-based directly, and find that there's no difference in strength and performance. If it were the case that meat is essential, we wouldn't see such results, that's all I'm saying. From the data it certainly doesn't look like meat is essential for muscle strengthening, otherwise plant-based groups wouldn't be able to strengthen their muscle, but they fare the same as omnivore groups. The stereotype likely plays a role in the assessment that meat is essential
@@Anna-mv9ew Yeah, I'm not onboard with you and will not engage in further discussion. You do you.
@@SG-js2qn okay, did I say anything wrong?
It's always been a muscle supplement...
It sounds like some greedy people started saying it's also good for your bones
I'm 76 and I do pushups and inverted rows as my basic resistance training program. I also eat almost exclusively animal sourced food. I am stronger and healthier than I have been in decades. This program reversed my liver disease and heart failure. Stop eating carbs, eat lots of fatty meat and exercise like your life depends on it, because it does.
You must be an American or so, because other folks can remain strong while getting to 90 and beyond with eating mostly complex carbs, vegetables and fruits. I have physiological values corresponding to 20 to 30 years younger persons. Leading longevity researchers don't take much meat. Are you from the meat industry?
@HansGrob what you are saying might be true for someone with relatively good metabolic health. For most of my life, in the USA, I have consumed a standard American diet full of processed food. No weight issues. I looked healthy, but inflammation was running rampant everywhere. For the last 1.5 years, I have switched to low-carb, heavily meat based diet, and my health has greatly improved. Not everyone is like you. A meat based diet has been a game changer for people like me, who have been poisoned and propagandized our entire lives by a system built on giving us the wrong information about health. You should feel lucky that you aren't like me, who can't eat most carbohydrates without feeling pain the next day.
@@mj625 A very thoughtful reply.
I would recommend that people try reducing carb intake until it adversely affects them. For example, I love mountain biking, but if I don't get sufficient carbs to support long, strenuous rides, then every aspect of my health degrades. I would never counsel people to stop eating carbs. I believe that vegetables are an important part of long-term health. I feel better on days when I ate a large amount of vegetables the prior day. I do agree with your idea of eating lots of meat. I get about 200g of protein per day, including four slices of bacon every day, and I use the bacon fat to cook eggs, meat, and vegetables.
@@mj625 of course you improve your health and inflammation by cutting low quality high glycemic carbohydrates. But not all carbs are created the same, and most vegetables, berries and nuts are the most anti-inflammatory foods out there, and are associated with better post-workout recovery AND longevity. The benefit from meat you could experience is likely to be from its protein content, but meat consumption (all types of meat) is inversely associated with longevity, and according to systematic reviews animal protein fares just the same in terms of strength gains and total lean body mass gain as plant sources, with a slight edge in terms of lean body mass %, but barely reaching statistical significance ( "Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials")
As someone who studied statistics I'm more inclined to believe that there may be a lot of noise in these studies. If the results were statistically significant I would expect to see higher and more conclusive results and not just "mixed". I would like to see more in-depth analysis about the variables used in the studies and how they isolated them.
There's a trend in the fitness industry to always set up tests and studies in a way that favors bias or a particular desired outcome for the sake of monetary gain, and in any industry statistics can often be used as a tool to deceive people by manipulating the data or even conveniently removing certain cases that may affect the overall results. It's illegal but it's also impossible to prove for us bystanders.
I'm very skeptical of studies like these.
My mom is dealing with sarcopenia. I wish there was more discussion on the effects of creatine on sarcopenia when there is high blood pressure.
The issue could also be due to lower levels of dystrophin is elders, leading to muscular dystrophy and sarcopenia. The problem of getting older is the decrease in lateral force transfer
The benefits of creatine on bone mineral density are likely indirect at best, as a result of supporting increased muscle mass, in conjunction with strength training/regular load bearing, which is recognized as having an effect of increasing bone mineral density. Unfortunately, taking a creatine supplement is never going to replace the strength training. It only facilitates strength training. And it's also unlikely that a six month study of creatine supplementation is going to show enough improvement in the build up of skeletal muscle mass, when paired with a strength training program as part of the experiment to the degree that it starts to have a significant effect upon bone mineral density.
The government says lucky charms cereal is healthier than beef 🥩
That’s not shocking since it’s the leading cereal with arsenic amounts in it as well as pesticides.
Please site the source of that information.
They also say inflation is under 3%, and they aren't held accountable. Whoa onto us if knee pads is elected.
If creatine increased muscle strength but didn’t increase the strength of all the structures the muscles are anchored to, wouldn’t it be DANGEROUS to the elderly, with supposedly already weakened bones and tendons and ligaments?
Been using creatine continuously since the mid 90's. Im 63 now. My lifestyle is exactly the same as when i was in my 20's. Disclaimer, i was a high level hockey player till my mid 30's and i have been lifting since 1981. My profile pic is from me in thailand in july. Creatine is essential! Anyone that is discrediting creatine is an idiot. Eat meat and you are getting creatine. Recently the effects on brain function have been studied and its positive. This guy is blabbing word salad. I credit creatine, along with a healthy lifestyle of course, for making me look, feel, and have the energy of someone 30 years younger. Dont listen to this nonsense.
You are my Density! - Back to the future one.
There was an Op-Ed article in _"Nature"_ a few years ago (2019 I think) called _"Retire Statistical Significance,"_ by Amrhein, Greenland, and McShane. They argue that this concept has outlived its usefulness, and needs to be reevaluated. In particular, the arbitrary cutoff at 0.05 is not logically supportable, and is often used to sweep "inconvenient" findings under the rug.
Hi Nic, thanks for the video as always. I'd just like to point out that, given there are 52 weeks in a year, 6 months = 26 weeks, and 3 months = 13 weeks. Cause, you know, 4 weeks in a month causes rounding errors!
The effect of creatine is to faster reload the ATP that has been consumed doing work.
In muscles it prolongs the time of anaerobic work.
So, it's maybe not strength, but duration of heavy work which is improved.
I guess the brain too might occationally need a lot of energy.
But building bone shouldn't be so energy dependent. I guess they would only be indirectly affected. That is, stronger muscles tax bones more, so they also improve somewhat. Pretty much undetectable, though, I guess.
Researchers should be more aware of what effect they should look for.
What did you expect from thoses studies ? Creatine is known for putting more water in the muscle tissue, so increasing lean mass.
But also for increasing the ATP reservice in the cells. So people should gain some muscular endurance, not really strength.
Its still useful for fighting sarcopenia, by giving them a bit more energy before feeling tired, but it doesnt fix the root problem, that is the lack of protein synthesis by the muscles.
@tgaudlol - What should one do to increase muscle mass then according to you
Adequate protein consumption and resistance training. @@Mellon_Musk
Nice to see Dr on the name, even though you reference a non-doctor at the end of this video 😊
I wanted to try creatine supplements for my mother, She is 60 and has osteoporosis. However creatine supplements aren't recommended by her doctor because it alleviates blood pressure and isn't good for liver and kidneys, if there's any research on that it would be helpful.
If we know that resistance training increases bone density and creatine increases muscle strength and lean body mass, surely that would suggest that there is a maximum load benefit to bone density from resistance training. Obviously with greater muscle strength from the creatine, we would be able to increase the load, so, if there is no bone desnity increase from creatine, surely increasing the load is not increasing the bone density. Obviously there are other nutritional factors that could be at play, but there will obviously be a maximum rate of change in bone density and, if creatine has no effect on that maximum, it would follow that increased load would be irrelevant beyond that rate of change.
I like your videos, I like that you’ve been improving the lighting it looks like. I would add a hair light but make sure it’s not too high-powered just very subtle. Possibly a cool white one on one side and a warm white one on the other side.
Omg!!! This man is so beautiful!! I want to put my face next to the arch of his foot!!!
I love creatine ! 18 years of supplementation and going , super curious about taking it only while working out vs daily, the nuances of this supplement are very interesting!
I’ve been taking it since 1991 probably only stopped taking it a few years on and off since then . I’d say I definitely have a good 30 years taking it , I don’t have any wrinkles at all on my face in fact I could easily pass for early 30”s and I’m 50 and I don’t think I’ve ever just taking it on workout days I’ve always kept it in my system at least 4/5 days a week if not everyday cycling off it every 3 months for a month . My brother is 52 and he looks 2 decades older . Lol
@@UncleTermite great to hear, I definitely won't be stopping anytime soon other than not staying stocked up and having to remember to refill.
Life time lifter 64 255 lbs have abbs 12% fat no excuses just keep working out
Creatine has an important neurological function too. Perhaps related!
Coincidentally I have thought of sarcopenia yesterday for my grandmother she is 80. So I understand about creatine. But is there any solution for sarcopenia? From searching online Google suggested strength training and taking bodybuilding supplements and vitamin d
There’s definitely a cure. Strength training is number 1.
You might want to research HMB supplement.
When I was barely 20 years old I was a total gym bro and kept lifting recreationally for 35 years. Now I just have to diet and lift once a week minimum to stay in shape.
What about hair loss ? Some have had their hair fallout …
Good morning 😊
Good morning, James!
Not sure why we are talking creatine and... Bone. Its an amino acid found in red meats and us ourselves.
A study found that creatine supplementation can increase asthma symptoms. My daughter & I tried it, and it increased our allergy symptoms. Some of the benefits of exercise are mediated through histamine, but too much histamine can increase bone resorption.
That last sentence is a (provocative) whopper... can you explain further or point to a helpful resource...
@@intrinsicfreedom There's a free article in PubMed Central titled 'Histamine Promotes Osteoclastogenesis through the Differential Expression of Histamine Receptors on Osteoclasts and Osteoblasts'. People with mastocytosis sometimes suffer sudden, severe bone loss. I was on a forum for people suffering from mast cell disease (I have MCAS) and a person with mastocytosis posted about their experience of suddenly developing holes in their skull. It's awful.
@@intrinsicfreedom I replied with a reference to a specific article, but it got deleted; I find that comments that use technical language are often disappeared/deleted. It is easy to look up any of my statements in PubMed or Google Scholar and find supporting articles (except for the personal anecdote, of course).
I'll try again to post - open access article from 2009 'Histamine promotes osteoclastogenesis through the differential expression of histamine receptors on osteoclasts and osteoblasts'
So, I watch a number of health channels. More scientific papers the better in my mind. Having said which, my other half is a kidney nurse and where excess creatine is a bad thing. What I'd appreciate is an analysis of negative impacts and who is actually at risk. For example hyper vitamining is bad, I would expect a similar issue with excess creatine and where that line is.
Your video's are very positive about creatine, so I'd appreciate a dive into the flip side.
Thanks for the great content 👍
Resistance training alone will go a long way of preventing sarcopenia. Creatine alone won’t do much. There’s no way getting around doing the work.
Id say, more bodyweight from creatine, would make daily routine impact more the bones, and in the long run, bodymass would affect bone density as it adapts to weight, in the other hand, creatine doesnt DIRECTLY increase bone density I would argue, Is my opinion valid? I would say the benefit would be that its not fat making you heavier, and you would get the advantage in some cases of being heavier without afecting your health in a bad way in most cases + performance enhancement + because of the hydration less risk to injury(correct me if im wrong), but in the end I think they are right about it not affecting bone density directly but undirectly, but I guess the study is to see if creatine has any effect on bones
I'm over 60 and have started and stopped several times due to sleep disruption. I'd love to hear if there is a way to mitigate that side effect.
Creatine isn't a powder, it is a nutrient. It's popular as supplement powder for muscle synthesis, but is naturally found in beef so indirectly telling us to stop eating meat an essential food for amino acids and body function. Natural fats alone outdo any ultra-high processing to lucky charms or grains
56 here and I take it religiously. Benching 280, testosterone up and have more muscle gain. Maybe genetics but I feel it works for me.
i'm 58, not overweight and I walk for an hour most days. I took creatine for a year but my blood pressure has gone up so I stopped it. Maybe I should have reduced from 5g sooner but it seems there are some issues with bp for some people that take it. I'm quite gutted as I really like the results visually on my body especially my legs.
Gave me heartburn.
Creatine can also increase asthma symptoms (there's a published study). It seemed to increase allergy symptoms for me & my daughter. Antihistamines are sometimes used to treat heartburn (H2 blockers). The common thread seems to be histamine. OTOH, creatine is touted as helping with 'histamine intolerance' by serving as a precursor for DOA, the enzyme which breaks down histamine.
Thank you. Incredible reporting! Only I would've liked to hear more about the outcome on the muscles, app. how much improved.
Can you make a Video about L-Leucine and Sarcopenia?
Probably can Denny, yea
@@Physionic
Thank you!
I've always been under the impression that weight training strenghtens the muscles, which indirectly strengthens the bones. So, I would think that if creatine is instrumental in strengthening muscle tissue it would therefore also be instrumental in strengthening bone tissue. Also, I've read that creatine actually helps increase mental acuity, which like muscle tissue weakens with age. I've been taking 5g of creatine a day for the last couple of years, and can confidently report that I believe it HAS helped with both muscle strengthening/growth and mental sharpness. I'm 67.😎👍
Dr. Verhoeven, please do a video on Trigonelline. It is being hyped as helping prevent sarcopenia.
Thank you.
Welp it's been said a time or two, age is just a number. That being said at 61 yrs young creatine definitely makes a difference with helping maintain lean muscle mass. Personally workout 2 to 3 days a week, in addition to the creatine I use vegitable glycerin which helps to push water into the muscle and gives a nice pump. In 32oz of water with 3tbsp of glycerin, one scoop of Demoday carb powder, and a scoop of BULK pre-workout. Working out builds strong bones, since the body will build bone marrow.
Why is the Candow 2020 study showing such a different effect in muscle strength than the 2015? The difference is probably the reason for the failing significance.
It is just weird it differs so much.
Like your channel. Rapidly becoming my go-to for health/longevity content. Can’t find anything you’ve done on pentadecylic acid. Would love to hear your assessment of that one.
Thanks! I haven’t covered it, yet.
6 months is actually more than 24 weeks. 24x7=168
If it were July-January (6 months) that would actually be 187 days.
And that is a statistically significant difference in days my friend.
Can you comment on people with higher levels of Creatine Kinase (CK) or CPK? Doctors generally advise for people with elevated markers to avoid creatine supplementation.
I was told by an hospital doctor, The best time to plant a fruit tree is five years ago.
What works for older people almost all the time? Het, muscle mass, bine density and quality of life
HANG ON Who were in these studies and how long was the study. A small group in a short study shows nothing
Great analysis. Thank you.
Thanks - excellent info.
Thanks, Trent
@@PhysionicI love the comma.
I wonder if we are in our western drug/medical serving model of nutrition that we aren’t building the correct foundation for us to produce creatine naturally.
Because most of the literature regarding vitamins have been made illegal to be put on the product itself, many people forget the realize that glycine is the substrate that creates creatine. That substrate also creates the foundation of glutathione, DNA itself, bile, hemoglobin and proteins themselves.
Also, we can’t forget about Taurine. Let’s do ourselves a favor. Let’s make sure we simply combined multiple factors in our nutrition together and stop being very linear and waiting for scientist who aren’t really good at what they do to tell us whether something has the efficacy or not.
If they do not approach things in a synergistic holistic way, their adopting the paradigm of incompleteness that your pharmaceutical companies use to mismanage health of the society
Keep this in mind when you’re looking at the evidence of the videos providing
If we can agree that 6 months = 0.5 year, then 6 months = 0.5 x 365 days = 182 days. Meanwhile, 1 week = 7 days, so 24 weeks = 7 x 24 = 168 days. Therefore, 24 weeks = 5.5 months. That means that the 24-week study was 92% as long as the six-month studies.
OK, I've proven I can do arithmetic, but I'm not knowledgeable on statistics. Is 92% significantly different than 100%?
Hahaha, good one - you may have something there… 😉
Interesting stuff. Adding TRT for men may be the missing component.... have you looked at the effect of trt on boosting lean muscle, reducing insulin resistance, reducing visceral fat etc?
With regards to resistance training, wouldn't using creatine to increase muscle mass also allow for an increased resistance in the workout, which should lead to a greater bone density over time?
Yes, absolutely
I stopped taking it due to some reports of it increasing dht as that might affect the prostate negatively.
My grandson suggested I try creatine so I tried a low dose and everyone agreed that my biceps popped.
Note: Kre-alkalyne (ph7) is far superior to Creatine (ph14) as it passes the stomach
What about long COVID caused sarcopenia? A subject you never addressed long COVID which affects far too many this days
Does Creatine increase levels of DHT and thereby likely increase prostate size in men ?
What about creatine fueling cancer growth? Nobody talks about this.
Can the low dose of creatine in these studies be eaten without supplementation? Or does one have to eat crazy amounts of meat then?
No offense, but even if creatine may not improve bone density, it has been shown in studies to greatly improve “bone geometry” as cited by the most reputable researchers on the forefront of current creatine research.
6 months is longer than 24 weeks. But maybe its not a statistically significant finding.
If older people do not do resistant training, your body will have little use or can use creatine or protein, for that matter. You'll be just existing.
Why would there be no effect in the exercise group for bone loss? Makes no sense
Could you elaborate on how the 65+ with kidney injury or PKD, should approach Creatine consumption?