Nice video man, appreciate the level of detail in your content. We were talking about its effects in the context of sleep deprivation, so I answered in the context of its cognitive effects. I should have clarified I feel its slept on by most people for its overall profile of effects, given most have no clue it serves any utility beyond "make my muscles bigger". IMO many who would otherwise benefit from it, don't use it because they are unaware of its other attributes. I've had to convince my parents to use it for example, as they (like most people outside of the fitness industry, and even many in the fitness industry), just thought it makes you gain weight and its for gym bros.
Thanks Derek. Yep, makes sense. I'm still not convinced there's enough data to say 20 grams is necessary, even for brain metrics, but I also don't have data to disprove it, so that may change. Like I mentioned, I had pointed out the 20 gram possibility in other content, so I'm waiting for a true comparison to release (hopefully soon). Oh, yea - the overall profile of effects, I agree. I think, to your point, we're going to keep finding out the extensive utility of creatine over time. "I've had to convince my parents to use it for example" - we're in the same boat. I've managed to convince both of mine, as well. :) Thanks for watching - I always appreciate your takes.
I agree; every gym bro will know about it; but beyond that its still not as well know as it should be. For starters, everyone thats ever been referred to a cardiologist (or will be; so thats pretty much all of us) should probably consider creatine. Even if you dont care about your biceps everyone wants their heart to keep going when the times get tough; and as you would expect of a metabolically intense muscle like the heart there are plenty of papers backing up that relationship.
This is to both of you. You have not clarified when it is too much creatine. I find it disturbing that many times when videos are made about a "good supplement" there is no cap off. This is a tendency on RUclips fitness channels in general. And yes, I know the data is hard to find. But promoting creatine as something you can eat unlimited is a bit wild.
Anecdotal: When I was on a heavy creatine cycle (10+ grams a day) during a college summer football training, independent study, and work session, I ended up getting only 4.5 hours of sleep a night. Not because I hadn't allocated more time for rest, but rather, I would wake up after 4.5 hours of sleep fully rested. Cycling off of creatine, I returned to a more normal (for me) 7-9 hour sleep cycle.
Hard to know if that is a benefit or risk from a long term health perspective. While you might not have felt the need to sleep longer, that to me suggests a sub optimal dose is your sleep is consistently falling so far below what most studies deemed to be a healthy range.
Studies are required to directly look at sleep and creatines effect on sleep. It might turn out that that high creatine use prevents problems that occur with long term sleep deprivation. We need a good study to look into this.
Did you notice any effects? I'm also an older female, and I'm thinking of taking it. But I take so many supplements already... Besides, I keep a strict Keto mostly Carnivore diet, so I eat lots of protein.
Always appreciate you fleshing out the details because popular media tends to edit things down to clips and those hardly ever adequately cover the whole information.
Since I heard about that cognition/sleep deprivation study, while working my 12 hour night shift I have been taking 20g spread out across the night, 10g at the beginning and the other 10 spread out. Towards the end of each of my night shifts my ability to concentrate and focus on tasks has improved. Anecdotal but hey, I can tell. And that’s without caffeine
I started bodybuilding in 1975 at age 15 and have tried every single supplement on the market starting with desiccated liver pills, yes that was a thing in 75, and other than protein powder creatine is the only thing I found that works to a noticeable degree. I have been taking it everyday since the very early 1990s when EAS was the only company producing it. I did go through a period early on where I was taking 20 mgs a day expecting better results but all I got was diarrhea lol.
@@christinechapman9764I’ve always been spooked by potential kidney issues as well. I would be curious to hear what the original poster of the thread has to say on the topic …because it sounds like he’s about 64 years old and very experienced with creatine.
Recently upped my creatine from 5 gms to 10 based on some of the studies on cognition.. this is anecdotal, but I've gained another 4 lbs and gone up some on my lifts.. also seems to give me little more clarity.. btw I'm 71
@@mikelevenson7271 yeah but you likely built up the other kind of water, the 100% water, not the 60-70% water. Anyway, if you're stronger now that's a good thing.
I've been supplementing with creatine since 2004. I did try 20 grams a day for a week to try to get supersaturated before running a 5k and popping a hamstring (I think I overdid it) . I've been taking about 5 grams a day for years now, and mostly for the brain benefits.
Being a powerlifter, I've been using Creatine M on and off for many years. Definitely a positive supplement for intense lifting , although be careful with water retention. I've read some reports about adverse affects with Cancer but then again I've also read that it can inhibit tumour growth!!???
Joe Rogan's podcast really depends on his guest. I don't mean any disrespect, but Joe just isn't educated enough to know if the stuff his guest is saying is true or not. He is impressionable enough to take things at face value. Derek is very well educated on sports nutrition and specifically supplementation. Resulted in a decent episode.
@@tom7471 What an absolutely bizarre take. If I had to guess, I would conjecture that you've dined long and well on mass media criticisms of Joe - you know, from organisations who are his competitors - whose business models are being absolutely crushed by the likes of Joe. I select which podcasts to listen to based on the guest, not the host, unless a host is too inept to make the conversation worthwhile - a charge that would be simply ridiculous to level at Joe Rogan.
@@mich6425 You're absolutely right that this video creator thinks he's a scientist. That's because he is. Here's his professional bio: Ph.D. in Molecular Medicine (Cell Physiology) Masters in Exercise Physiology - 10 Years Experience in Laboratory Work Previous American College of Sports Medicine Certification Non-Degree in Nutrition Science (1.5 years undergraduate education) - Classroom Professor (T.A. in 2015) in Health, Nutrition, and Physiology since 2016.
I haven't slept so well since I had my last creatine 2 weeks ago. Creatine Monohydrate is most researched. I'm a vegetarian, but I eat ecological yogurt almost every day, with chia seeds & walnuts.. maybe dried fruit. Some weeks with whey powder most without. Creatine feels very good for recovery times, not just with exercise but also if you get sick. I'm older and creatine didn't seem like it did anything but I tried it, and I was already training 9-15 hours a week.. without it, with it I found my heart rate doing the same exercise, went down over time.. but this might be anecdotal. Recovery, reflexes and reaction times are what I mainly noticed as I'm also a gamer. I guess my life isn't that different with it without it but the research seems solid especially with aging.. so I recommend it.
3:37 Mono vs HCL. For those with Ménière’s disease, the Monohydrate form is risky because it may disrupt inner ear fluid regulation, leading to an aggravation of symptoms. The HCL form might be better but it needs buffering with something like magnesium citrate or magnesium taurate for a neutral Ph. All acidic drinks in general can lead to sodium retention and raise inflammation, worsening this condition. If affected by Meniere’s, it may be best to avoid creatine…?
6:50 I think when he said "creatine is slept on", he meant that people don't fully understand the amount of benefits you get from supplementing it. I know a lot of people have heard of it, but many are undervaluing its effectiveness
I've been using creatine off and on for the last 20+ years, though honestly initially because of bros at the gym "bro, you have GOT to be hitting that creatine!". While I've never been a hardcore gym rat in the past, and thus seldom structured my supplement intake, after I hit 40 I started a daily (with the occasional miss) 5 gram dose to help battle sarcopenia. As I pass my mid-fifties I am now very much dedicated to my fitness (again, not hardcore, but deliberate and disciplined) and creatine is my only consistent supplement (though I am currently trying out collogen peptides for joint health... I need to do some more homework here, I know). My ears always perk up when I see a video with more info, though one must take care to (try and) separate the wheat from the chaff. At any rate, this channel is new to me, but I have been enjoying what feels like honest information based on the latest available studies. I do try to be reasonably skeptical, and seeing the references listed in the description box helps provide confidence in this presentation, as well as providing an avenue for one to go and see for themselves what the studies concluded, thank you for that.
I feel like creatine is appropriately rated in the fitness space but underrated among the general population especially older adults. My dad is 50 and has been lifting weights since highschool and is well educated but he still thought creatine was some kind of steroid due to the era he grew up in and not necessarily consuming fitness content online
I took 2 Exercise Science courses at UMASS while getting my degree from 1979-1983. I remember they were talking creatine , pyruvate, and the Krebs/Citric Acid Cycle.
Just don’t implement his health advice. I swear Jim’s head gets bigger every year. He does not look healthy. (And I mean his head physically gets larger, lol)
One example of where the brain uses ATP is in the synaptic vessiblesm where neurotransmitters go. These are ATP driven processes which exchange hydrogen atoms for neurotransmitters. Perhaps creatine can help in cases of regenerating ADP.
the study about the solo dosage for sleep deprivation was 0.35g/kg bodyweight so if you weigh 250 for example it would be just shy of 40 gram dosages, which is interesting
One in five people over 50 has some sort of renal cyst. And there seem to be some studies suggesting that creatine supplementation might increase the size renal cysts. Can we say creatine supplementation is safe for people over 50? If so, why?
I had chest pains for a year or 2 as a 29yo. Removed all my supplements and added them back in slowly. Creatine seemed to be the cause. Tried this again, adding and removing creatine and it was exactly the same. Has anyone ever heard of this or a mechanism that can cause this? Most studies seem to indicate creatine being good for the heart.
@@Physionic Hmmm. Yeah I have read 1 comment of someone that experienced the same before. Since the heart is of course a muscle there could be something there. And pretty much all studies on creatine's effect on the heart are done with people that don't do exercise. I do workout quite a bit but never overtrain so I wonder.. Luckily I don't miss creatine. I don't get any extra fullness or strength from it. It seems to me, at least.
According to Chatgpt: Dehydration: Creatine draws water into muscle cells, and if you're not properly hydrating, this could potentially lead to dehydration, causing muscle cramps or discomfort in the chest. Electrolyte Imbalance: Creatine can alter fluid balance and electrolyte levels in the body. If this leads to an imbalance in sodium, potassium, or magnesium, it might trigger symptoms like chest pain, palpitations, or muscle cramps. Preexisting Heart Conditions: If someone has an undiagnosed heart condition, such as arrhythmia or another cardiovascular issue, creatine might exacerbate symptoms like chest pain due to its effects on the body's fluid and electrolyte balance. High Blood Pressure: Creatine has been shown to slightly elevate blood pressure in some individuals, which might contribute to chest discomfort, especially in those predisposed to hypertension.
@@travv88 Hmmm thanks! It's definitely not hydration or electrolytes for me. But Yeah heart condition could be, my doctor said there is a chance I have some arrythmia. But that really only shows up for me when taking creatine it seems. So that could have something to do with the blood pressure. I don't generally have high blood pressure though. But seeing these mechanisms it's not uncommon with creatine.
I wonder if you’re a Creatine non-responder or already have high baseline levels? Google Search AI overview follows: “Creatine non-responders are people who don't respond to creatine supplements, and are estimated to make up 20-30% of the population. Some reasons why someone might not respond to creatine include: High baseline creatine levels People who already have high levels of creatine in their muscles may not benefit from creatine supplements. This could be due to genetics or a diet high in meat. Lifestyle A person's lifestyle may not complement the effects of creatine supplements. Genetic variations Some people may have genetic variations that affect how their body absorbs or metabolizes creatine. You can usually tell if creatine is working for you within a week. If your training volume increases, it's likely working. If not, you're probably a non-responder. Even if you don't respond to creatine as an athletic supplement, it may still have cognitive benefits. Creatine is a nootropic, which means it can help with brain function, memory, and focus.”
I knew of createne for a decade.. but it is true that recently it kinda went out of fitness gyms, much more talks of non exercise effects, and maybe more people into supplements overall.
I forgot about creating for a period of time. I've been lifting weights since I was 18. I started taking it back again. I feel way better on top of getting my protein powder again. Of course, clean with no sucraloso, grass fed. There's also studies coming out. They are talking about mental benefits of taking creatine, considering anxiety and depression. And when you realize how creative works in the brain, you will understand why it's important to take it dietary or supplemental. Brain consumes large amounts of glucose . Where glucose is creating is needed, so makes sense.
Unfourtunately creatine suplimenting gives me acne, or maybe rosacea, either way red dots on my forhead and cheeks. This happend to me when I was 19, tried again at 40 to see if it was different, still happened and at 40 I don't really have the same propencity to get acne like when I was 19. So I figured it was the creatine, when it stopped it went away, even small doses did this to me, like 2g a day. Guess it wasn't meant to be for me.
Can you also comment on elevated serum Creatine Kinase levels (indicating muscle damage) which a lot of people seem to have these days, and whether creatine supplementation impacts this? Doctors seem to advise against creatine supplementation is this is the case.
I heard about Creatine a million years ago for exercise benefits, but I only heard about the positive impacts for cognitive abilities very recently. Based on that I started taking it again recently... maybe 3 to 4 grams per day... and it is making a positive difference. I'm impressed.
Creatine's been talked about a lot for years, I agree. That's a lot of prejudice against Rogan though, chill out. He does way better than most of the crap out there in media.
@physionic I would love to hear you talk about whether or not some people naturally have very high creatine levels. I seem to build muscle much faster than other people. I seemed to build muscle faster than people half my age. I also have a crazy mind that seems to be more functionally capable than all my friends, including my ability to remember things. I am forty eight and my body seems to get extremely dehydrated when I take five grams of creatine a day. And I'm often drinking a gallon and a 1/2 of water a day. Sometimes more, with electrolytes. And yet creatine seems to dry out my skin and cause me to urinate frequently. Your channel is amazing. I'm so grateful for your work
The only study (which happened to be an RCT study) that measured DHT showed a significant increase in the creatine group. Upregulation of 5-alpha-reductase activity could explain the increased formation of DHT. Total testosterone remained the same, which indicates a higher conversion to DHT. Somehow a few media outlets and even one (very biased) research paper twist the evidence as if DHT increase is somehow non-existent despite literally the only evidence we have indicating otherwise. And then they cite 5 studies none of which even measured DHT to back this claim, as they have shown the same total testosterone levels, but this study showed the same total testosterone as well, it is the conversion that has changed! Like what is wrong with these people.
I get your humor - thanks it's uplifting. I try to get creatine, but I don't like it's taste. It doesn't dissolve well and messes up the flavor of drinks. I have found a mixture of health giving supplements (ie. Matcha, moringa, amla...) that overcomes a lot of these problems.
I took a 5 gram dose of Creatinine Monohydrate and the following morning I had a urinalysis that showed my micro albumin was 10 times above normal. Could that Creatinine dose have done anything like that to my levels?
Hey - so, RUclips auto adds subtitles and autodubbing, but it takes a while for it to be added (usually not immediately on upload). I'll see what I can do, though - thanks for watching, I appreciate it, all of you.
I learnt about creatine from your content. I take it. I like the supplement as I am older (60), plant based, and trying to maintain or even build muscle mass. I noticed that my energy levels seemed to improve when I introduced the supplement and I take it daily now at the recommended dose, whether I am working out that day or not.
Can you comment on creatine creating itchiness?? All over body unrelenting itchiness? I have tried supplementing twice, a year apart and forgetting about the torture that first time. I tried again and within a couple-few days had the same reaction and remembered why that large container was still in my cupboard. I would love figure out if supplementation is possible for me.
I had horrible itchiness especially in the rib-cage areas. This was from loading 20 grams and taking 10 grams a day after loading. It could be we react to the build up of excess creatinine waste product in our system and others dont. I tried the 5 grams a day and was okay and my creatinine levels in blood tests were in the normal range.
@@Anna-mv9ew I have only tried the one brand, it is SunWarrior (seems super highly rated) and now I realize it is the monohydrate version. So maybe I should try a non-monohydrate version? Now that I understand that exists? Do you have any recommendations? I have to pick a week I am prepared to get itchy just in case!
@@Jamie0175 Interesting. I only tried at the suggested dose of 5g, actually a bit less, I made sure the scoop was short to begin. So my reaction came with perhaps 20g of total consumption over several days at most. Interested in anyone's input! I know there are benefits to be had -
Now that makes sense. I took Creatine Supplement for a while and my biceps had an insane itch in the evenings. There was nothing to be seen on the skin, no redness, no dry areas, nothing. I stopped taking it and eventually the itching went away. I never made the connection until I read your comment.
Would you be interested in looking at another super-hyped supplement? Everyone keeps talking up Vitamin D, and the anecdotes keep snowballing their doses like it's a competition. Then I listened to the Zoe podcast where Dr. Spector basically said it's just sales hype, and most people probably aren't deficient and massive doses can be anywhere from useless to dangerous.
I am a smaller guy. I love creatine, but I can't physically take more than 2.5 grams a day or I get such horrendous dehydration it leads to migraines, regardless of how much water I drink. So I have to cap it there, even though I'd like to get it to 5. I'm also in the very small minority that has gastro issues with it, so I have to use micronized.
never took it. that much protein is definitely a kidney load of uric acid. I can't eat that much protein anymore because I don't need the body mass(muscle) anymore. At sixty-four; I am lean and focus on tone rather than size.
At 2:18 he says it's helpful on days that you are sleep deprived, but what would be the timing on that? Would you take it in the morning and then in a few hours would see the benefit? Would you need to take with food or without?
I took a small amount of creatine once but my feet swelled up so much I couldn't fit into my shoes comfortably [presumably because of its water retention properties]....never taken it since.
It's all methylation related. If you consume more creatine you don't need to methylate creatine and the methyl groups are now available to methylate serotonin into melatonin. Many sports supplement ingredients are methylated compounds. Taking them works for some and not for others. Over methylators find creatine ineffective because they made and maxed out their creatine stores naturally.
I was watching one of your old videos. I have a question. What do you think the main mechanism is that creates ATP in the body, and where does it take plsce? Would you say that it involves creatinre?
Does anyone have any idea why my resting heart rate is about 5 bpm higher after a few days of 2-5g creatine? I have already tried creatine 3 times but always had to stop after 1-2 weeks because it was somehow uncomfortable. There was also an heart rate increase during exercise. On a short hike where I would normally have a pulse of around 90, I had 115bpm. Since my last attempt about 2 months ago, my resting heart rate has still not completely returned to the starting level.
i like how ur using info from popular channels to inspire what u need to address but it would be so cool if u could add your own information in aswell just for a more rounded understanding of the topic once we leave the video, because basically you technically just said yes yes yes yes yes with a few jokes in there. some yeses plus and alsos would make these way more informative and on the verge of becomoing a one stop (or at least first stop) shop for getting all the juicy details on something we want to research and learn about really quickly. i like your chennel btw iv seen maybe 12 videos and never mind coming back for more and i probably only mention this because u have a little bit of competition, about 3 or four other guys who are also popular for learning about this stuff, if u can just inform in a shorter amount of time and a little bit more than what those guys do ul stomp out the competition coz im sure people arnt going to watch all 3 guys videos for each topic, theyr gonna go to the one they get reliably the most from with their one click and 7 to 15minute watch time
Despite the many purported benefits of creatine, I have never been able to take it. Gives me awful insomnia and terrible irritability every single time and regardless of dose. Is there an alternative those with creatine sensitivity can try?
Creatine is one of the supplements that I might have to stop buying because chances are my vitamin D3 , k2 ,magnesium, Raw Bone Activ boron protein powder supplements are probably more important for my osteoporosis than the creatine Next year things are going to get more expensive and most of us are going to have to make sacrifices😢
I tried creatine after watching the other video. It gave me the worst insomnia/dry mouth. Only thing I've seen on reddit about this was over-methylation?? Couldn't find any other information on the side effects. Looks like I'm just going to have to eat more meat.
I’m a 53 year-old male. I started taking 5 g of creatine a day for about 10 days. I started noticing tenderness around my nipples, and on the side of my pecs near my armpits. I was not working out or anything. I stopped taking creatine, but plan to try it again in a couple weeks. Does anyone else experience this?
I can remember in college in the 90s checking out a book about working out and it had a section in it then that talked well about creatine in way it’s talked about here. That it’s just all around positive to take it and the studies back it up. It was popular then but I didn’t take it then because I was so broke. Now I get a cheap brand of Creatine from Walmart. It’s pretty cheap.
I have to keep it to 1 or 2 grams a day or terrible stomach cramps, only way to avoid is with Creatine Ethyl Ester or another form- been like this since the 90s for me, luckily I see this does happen to others. The stomach has 4 muscle layers, seems like loading those muscles with strength doesn't work out very well sometimes.
Joe ia a hero to many. And to people who goes and double checks everything said. Can not even guess how mant times over several thousand that ive heard experts talk about a study as if it is a completed research.
It kills me that so many people take it as axiomatic that more muscle mass is good for you. It may be good for performance. The evidence that it promotes longevity is highly suspect. Start with the fact that women live on average seven years longer than men.
Agree. It should not be "more", but "adequate". The main point is, most people lose *too much* muscle mass when aging. So, the goal is to keep enough muscle mass for an untroubled daily life.
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
Nice video man, appreciate the level of detail in your content. We were talking about its effects in the context of sleep deprivation, so I answered in the context of its cognitive effects. I should have clarified I feel its slept on by most people for its overall profile of effects, given most have no clue it serves any utility beyond "make my muscles bigger". IMO many who would otherwise benefit from it, don't use it because they are unaware of its other attributes. I've had to convince my parents to use it for example, as they (like most people outside of the fitness industry, and even many in the fitness industry), just thought it makes you gain weight and its for gym bros.
Thanks Derek. Yep, makes sense. I'm still not convinced there's enough data to say 20 grams is necessary, even for brain metrics, but I also don't have data to disprove it, so that may change. Like I mentioned, I had pointed out the 20 gram possibility in other content, so I'm waiting for a true comparison to release (hopefully soon).
Oh, yea - the overall profile of effects, I agree. I think, to your point, we're going to keep finding out the extensive utility of creatine over time.
"I've had to convince my parents to use it for example" - we're in the same boat. I've managed to convince both of mine, as well. :)
Thanks for watching - I always appreciate your takes.
L + Ratio
I agree; every gym bro will know about it; but beyond that its still not as well know as it should be. For starters, everyone thats ever been referred to a cardiologist (or will be; so thats pretty much all of us) should probably consider creatine. Even if you dont care about your biceps everyone wants their heart to keep going when the times get tough; and as you would expect of a metabolically intense muscle like the heart there are plenty of papers backing up that relationship.
yes, don't neglect the elderly!
This is to both of you. You have not clarified when it is too much creatine. I find it disturbing that many times when videos are made about a "good supplement" there is no cap off. This is a tendency on RUclips fitness channels in general.
And yes, I know the data is hard to find. But promoting creatine as something you can eat unlimited is a bit wild.
Anecdotal: When I was on a heavy creatine cycle (10+ grams a day) during a college summer football training, independent study, and work session, I ended up getting only 4.5 hours of sleep a night. Not because I hadn't allocated more time for rest, but rather, I would wake up after 4.5 hours of sleep fully rested. Cycling off of creatine, I returned to a more normal (for me) 7-9 hour sleep cycle.
I had the same experience.
Magnesium
Hard to know if that is a benefit or risk from a long term health perspective. While you might not have felt the need to sleep longer, that to me suggests a sub optimal dose is your sleep is consistently falling so far below what most studies deemed to be a healthy range.
Studies are required to directly look at sleep and creatines effect on sleep. It might turn out that that high creatine use prevents problems that occur with long term sleep deprivation. We need a good study to look into this.
Interesting
An unsung aspect of your channel is you quietly helping nerds recognize dry sarcastic humor
Haha, some people don't get it. :)
@@Physionic You and Angela Collier would be a great collab fit in that regards lol.
@@Physionicsome people simply don't have the extra mitochondria
@@Physionic ...and never will 😉
I have nothing to contribute to the discussion.
Excellent. Welcome.
(I don't either)
This vacuum is too tempting
"Free Hawaii and Alaska"
Me neither.
I’m sure you have something, nothing of value perhaps? Haha
ditto
I’ve been taking creatine for about a year and a half. It doesn’t upset my stomach, and being an older female, it’s probably good to cover my bases.
You can also increase absorption by taking creatine in 1-3g doses multiple times a day vs all at once.
Did you notice any effects?
I'm also an older female, and I'm thinking of taking it. But I take so many supplements already... Besides, I keep a strict Keto mostly Carnivore diet, so I eat lots of protein.
I'm 20+ years of 10 ~ 15 grams a day, no problems \m/
Always appreciate you fleshing out the details because popular media tends to edit things down to clips and those hardly ever adequately cover the whole information.
Thanks!
The bald guy with an unknown podcast 😂😂😂👍👍👍
Appreciate your sense of humor 😂
Since I heard about that cognition/sleep deprivation study, while working my 12 hour night shift I have been taking 20g spread out across the night, 10g at the beginning and the other 10 spread out. Towards the end of each of my night shifts my ability to concentrate and focus on tasks has improved. Anecdotal but hey, I can tell. And that’s without caffeine
I started bodybuilding in 1975 at age 15 and have tried every single supplement on the market starting with desiccated liver pills, yes that was a thing in 75, and other than protein powder creatine is the only thing I found that works to a noticeable degree. I have been taking it everyday since the very early 1990s when EAS was the only company producing it. I did go through a period early on where I was taking 20 mgs a day expecting better results but all I got was diarrhea lol.
I have seen some information that high doses can affect kidney function. I am not well informed about this, just cautious about going too high.
@@christinechapman9764I’ve always been spooked by potential kidney issues as well. I would be curious to hear what the original poster of the thread has to say on the topic …because it sounds like he’s about 64 years old and very experienced with creatine.
@@semiprolific774as long as your not taking large amounts on empty stomach there is no additional stress
At what age did you go bald?
@@Incomudro1963 Balding from taking Creatine has been disproven.
Recently upped my creatine from 5 gms to 10 based on some of the studies on cognition.. this is anecdotal, but I've gained another 4 lbs and gone up some on my lifts.. also seems to give me little more clarity.. btw I'm 71
Water weight
@@leonardodavinci7425 yup
@leonardodavinci7425
In case u don't know muscle is 60 to 70 % water
Hi Mike. I'm 71 too, and yesterday began taking 10gms of it daily. I'm sensitive to/aware of the numerous benefits, and will keenly note change.
@@mikelevenson7271 yeah but you likely built up the other kind of water, the 100% water, not the 60-70% water. Anyway, if you're stronger now that's a good thing.
I've been supplementing with creatine since 2004. I did try 20 grams a day for a week to try to get supersaturated before running a 5k and popping a hamstring (I think I overdid it) . I've been taking about 5 grams a day for years now, and mostly for the brain benefits.
Being a powerlifter, I've been using Creatine M on and off for many years. Definitely a positive supplement for intense lifting , although be careful with water retention.
I've read some reports about adverse affects with Cancer but then again I've also read that it can inhibit tumour growth!!???
Joe Rogan's podcast really depends on his guest. I don't mean any disrespect, but Joe just isn't educated enough to know if the stuff his guest is saying is true or not. He is impressionable enough to take things at face value. Derek is very well educated on sports nutrition and specifically supplementation. Resulted in a decent episode.
Joe has nothing to offer to a thinking, halfway intelligent person. They would not listen to his podcast with ear muffs on.
@@tom7471
What an absolutely bizarre take.
If I had to guess, I would conjecture that you've dined long and well on mass media criticisms of Joe - you know, from organisations who are his competitors - whose business models are being absolutely crushed by the likes of Joe.
I select which podcasts to listen to based on the guest, not the host, unless a host is too inept to make the conversation worthwhile - a charge that would be simply ridiculous to level at Joe Rogan.
@@mmaximk I completely agree with you; I don't know what they are talking about.
These young dudes think they're scientists. Also the video maker. I would say use it and see the effects. Take control of your own life.
@@mich6425
You're absolutely right that this video creator thinks he's a scientist. That's because he is.
Here's his professional bio:
Ph.D. in Molecular Medicine (Cell Physiology)
Masters in Exercise Physiology
- 10 Years Experience in Laboratory Work
Previous American College of Sports Medicine Certification
Non-Degree in Nutrition Science (1.5 years undergraduate education)
- Classroom Professor (T.A. in 2015) in Health, Nutrition, and Physiology since 2016.
I haven't slept so well since I had my last creatine 2 weeks ago.
Creatine Monohydrate is most researched. I'm a vegetarian, but I eat ecological yogurt almost every day, with chia seeds & walnuts.. maybe dried fruit. Some weeks with whey powder most without.
Creatine feels very good for recovery times, not just with exercise but also if you get sick. I'm older and creatine didn't seem like it did anything but I tried it, and I was already training 9-15 hours a week.. without it, with it I found my heart rate doing the same exercise, went down over time.. but this might be anecdotal. Recovery, reflexes and reaction times are what I mainly noticed as I'm also a gamer.
I guess my life isn't that different with it without it but the research seems solid especially with aging.. so I recommend it.
3:37 Mono vs HCL. For those with Ménière’s disease, the Monohydrate form is risky because it may disrupt inner ear fluid regulation, leading to an aggravation of symptoms. The HCL form might be better but it needs buffering with something like magnesium citrate or magnesium taurate for a neutral Ph. All acidic drinks in general can lead to sodium retention and raise inflammation, worsening this condition. If affected by Meniere’s, it may be best to avoid creatine…?
6:50 I think when he said "creatine is slept on", he meant that people don't fully understand the amount of benefits you get from supplementing it. I know a lot of people have heard of it, but many are undervaluing its effectiveness
1:40 "Did he pull that out of...somewhere unpleasant?"
😂😂😂😂😂
I've been using creatine off and on for the last 20+ years, though honestly initially because of bros at the gym "bro, you have GOT to be hitting that creatine!". While I've never been a hardcore gym rat in the past, and thus seldom structured my supplement intake, after I hit 40 I started a daily (with the occasional miss) 5 gram dose to help battle sarcopenia.
As I pass my mid-fifties I am now very much dedicated to my fitness (again, not hardcore, but deliberate and disciplined) and creatine is my only consistent supplement (though I am currently trying out collogen peptides for joint health... I need to do some more homework here, I know). My ears always perk up when I see a video with more info, though one must take care to (try and) separate the wheat from the chaff.
At any rate, this channel is new to me, but I have been enjoying what feels like honest information based on the latest available studies. I do try to be reasonably skeptical, and seeing the references listed in the description box helps provide confidence in this presentation, as well as providing an avenue for one to go and see for themselves what the studies concluded, thank you for that.
Sarcopenia brought me here.
I feel like creatine is appropriately rated in the fitness space but underrated among the general population especially older adults. My dad is 50 and has been lifting weights since highschool and is well educated but he still thought creatine was some kind of steroid due to the era he grew up in and not necessarily consuming fitness content online
I take creatine for more than 15 years, feel good. I do home workouts.
"Grizzly Bear on creatine and DMT the most dangerous creature in the known universe!1!1" - Joe Rogan
I took 2 Exercise Science courses at UMASS while getting my degree from 1979-1983. I remember they were talking creatine , pyruvate, and the Krebs/Citric Acid Cycle.
Always the best and most differentiated Updates here 😊
I recently upped my creatine from 5g to 7-8 (scoop and a half) based on dose by bodyweight. I've noticed additional benefits.
I may check out that Jim Reagan podcast.
Just don’t implement his health advice. I swear Jim’s head gets bigger every year. He does not look healthy.
(And I mean his head physically gets larger, lol)
"The guy with the hair"
I bet Derick is happy about his hair transplant now
One example of where the brain uses ATP is in the synaptic vessiblesm where neurotransmitters go. These are ATP driven processes which exchange hydrogen atoms for neurotransmitters. Perhaps creatine can help in cases of regenerating ADP.
the study about the solo dosage for sleep deprivation was 0.35g/kg bodyweight so if you weigh 250 for example it would be just shy of 40 gram dosages, which is interesting
New channel title proposal…
“More Physionic, More Dates” 🤔
More Physionic, More Dorks.
One in five people over 50 has some sort of renal cyst. And there seem to be some studies suggesting that creatine supplementation might increase the size renal cysts. Can we say creatine supplementation is safe for people over 50? If so, why?
I had chest pains for a year or 2 as a 29yo. Removed all my supplements and added them back in slowly.
Creatine seemed to be the cause. Tried this again, adding and removing creatine and it was exactly the same.
Has anyone ever heard of this or a mechanism that can cause this? Most studies seem to indicate creatine being good for the heart.
Very interesting - no, I can't think of anything.
@@Physionic Hmmm. Yeah I have read 1 comment of someone that experienced the same before. Since the heart is of course a muscle there could be something there. And pretty much all studies on creatine's effect on the heart are done with people that don't do exercise. I do workout quite a bit but never overtrain so I wonder.. Luckily I don't miss creatine. I don't get any extra fullness or strength from it. It seems to me, at least.
According to Chatgpt:
Dehydration: Creatine draws water into muscle cells, and if you're not properly hydrating, this could potentially lead to dehydration, causing muscle cramps or discomfort in the chest.
Electrolyte Imbalance: Creatine can alter fluid balance and electrolyte levels in the body. If this leads to an imbalance in sodium, potassium, or magnesium, it might trigger symptoms like chest pain, palpitations, or muscle cramps.
Preexisting Heart Conditions: If someone has an undiagnosed heart condition, such as arrhythmia or another cardiovascular issue, creatine might exacerbate symptoms like chest pain due to its effects on the body's fluid and electrolyte balance.
High Blood Pressure: Creatine has been shown to slightly elevate blood pressure in some individuals, which might contribute to chest discomfort, especially in those predisposed to hypertension.
@@travv88 Hmmm thanks! It's definitely not hydration or electrolytes for me. But Yeah heart condition could be, my doctor said there is a chance I have some arrythmia. But that really only shows up for me when taking creatine it seems. So that could have something to do with the blood pressure. I don't generally have high blood pressure though. But seeing these mechanisms it's not uncommon with creatine.
I wonder if you’re a Creatine non-responder or already have high baseline levels?
Google Search AI overview follows:
“Creatine non-responders are people who don't respond to creatine supplements, and are estimated to make up 20-30% of the population. Some reasons why someone might not respond to creatine include:
High baseline creatine levels
People who already have high levels of creatine in their muscles may not benefit from creatine supplements. This could be due to genetics or a diet high in meat.
Lifestyle
A person's lifestyle may not complement the effects of creatine supplements.
Genetic variations
Some people may have genetic variations that affect how their body absorbs or metabolizes creatine.
You can usually tell if creatine is working for you within a week. If your training volume increases, it's likely working. If not, you're probably a non-responder.
Even if you don't respond to creatine as an athletic supplement, it may still have cognitive benefits. Creatine is a nootropic, which means it can help with brain function, memory, and focus.”
Maybe someday you will be a guest on JRE
Really nice of Derek to give his time to speak on some little noname podcast.
Agreed :)
As always appreciate the information. Could you look into science of combination of Creatine, CoQ10 and ALA?
I knew of createne for a decade.. but it is true that recently it kinda went out of fitness gyms, much more talks of non exercise effects, and maybe more people into supplements overall.
I forgot about creating for a period of time. I've been lifting weights since I was 18. I started taking it back again. I feel way better on top of getting my protein powder again. Of course, clean with no sucraloso, grass fed.
There's also studies coming out. They are talking about mental benefits of taking creatine, considering anxiety and depression. And when you realize how creative works in the brain, you will understand why it's important to take it dietary or supplemental.
Brain consumes large amounts of glucose . Where glucose is creating is needed, so makes sense.
Unfourtunately creatine suplimenting gives me acne, or maybe rosacea, either way red dots on my forhead and cheeks. This happend to me when I was 19, tried again at 40 to see if it was different, still happened and at 40 I don't really have the same propencity to get acne like when I was 19. So I figured it was the creatine, when it stopped it went away, even small doses did this to me, like 2g a day.
Guess it wasn't meant to be for me.
Can you also comment on elevated serum Creatine Kinase levels (indicating muscle damage) which a lot of people seem to have these days, and whether creatine supplementation impacts this? Doctors seem to advise against creatine supplementation is this is the case.
I heard about Creatine a million years ago for exercise benefits, but I only heard about the positive impacts for cognitive abilities very recently. Based on that I started taking it again recently... maybe 3 to 4 grams per day... and it is making a positive difference. I'm impressed.
Love your use of timestamps, thank you.
Creantinol-O-Phosphate ..the go to thing - we had this in many pump boosters in Germany/EU. It's an amazing form of Creatine.
I first heard of creatine four months ago. For a lot of people knowledge of creatine is relatively new.
Creatine's been talked about a lot for years, I agree.
That's a lot of prejudice against Rogan though, chill out. He does way better than most of the crap out there in media.
Never hear much on this, but have consistently had a precipitous drop in HRV with EVERY creatine on phase while not changing any other variables.
@physionic
I would love to hear you talk about whether or not some people naturally have very high creatine levels. I seem to build muscle much faster than other people. I seemed to build muscle faster than people half my age. I also have a crazy mind that seems to be more functionally capable than all my friends, including my ability to remember things. I am forty eight and my body seems to get extremely dehydrated when I take five grams of creatine a day. And I'm often drinking a gallon and a 1/2 of water a day. Sometimes more, with electrolytes. And yet creatine seems to dry out my skin and cause me to urinate frequently.
Your channel is amazing. I'm so grateful for your work
Does creatine increase DHT, and thereby cause more hairloss for those prone to MPB? I have personal experience, but that would just be anecdotal
It does.
I guess it does make the process faster but it doesn't cause it
The only study (which happened to be an RCT study) that measured DHT showed a significant increase in the creatine group. Upregulation of 5-alpha-reductase activity could explain the increased formation of DHT. Total testosterone remained the same, which indicates a higher conversion to DHT. Somehow a few media outlets and even one (very biased) research paper twist the evidence as if DHT increase is somehow non-existent despite literally the only evidence we have indicating otherwise. And then they cite 5 studies none of which even measured DHT to back this claim, as they have shown the same total testosterone levels, but this study showed the same total testosterone as well, it is the conversion that has changed! Like what is wrong with these people.
@@Antonio_Serdar it increases the conversion of testosterone to DHT
It only had 20 participants and they were below baseline before the study,it also didn't measure hair loss
Yes I knew about it but still always learn a great deal from your work.
I get your humor - thanks it's uplifting. I try to get creatine, but I don't like it's taste. It doesn't dissolve well and messes up the flavor of drinks. I have found a mixture of health giving supplements (ie. Matcha, moringa, amla...) that overcomes a lot of these problems.
Depends on the brand I suppose. The creatine I get is flavorless and dissolves easily (don't even need to stir it except to distribute it more evenly)
I took a 5 gram dose of Creatinine Monohydrate and the following morning I had a urinalysis that showed my micro albumin was 10 times above normal. Could that Creatinine dose have done anything like that to my levels?
Physionic, can you add translate to portuguese? A lot of people in my country would love to watch your content.
Hey - so, RUclips auto adds subtitles and autodubbing, but it takes a while for it to be added (usually not immediately on upload). I'll see what I can do, though - thanks for watching, I appreciate it, all of you.
@@PhysionicObrigado.
Your communication is clear and convincing.
I learnt about creatine from your content. I take it. I like the supplement as I am older (60), plant based, and trying to maintain or even build muscle mass. I noticed that my energy levels seemed to improve when I introduced the supplement and I take it daily now at the recommended dose, whether I am working out that day or not.
Can you comment on creatine creating itchiness?? All over body unrelenting itchiness?
I have tried supplementing twice, a year apart and forgetting about the torture that first time. I tried again and within a couple-few days had the same reaction and remembered why that large container was still in my cupboard.
I would love figure out if supplementation is possible for me.
Maybe something wrong with the particular brand. Do you experience this from other brands / have you tried others?
I had horrible itchiness especially in the rib-cage areas. This was from loading 20 grams and taking 10 grams a day after loading. It could be we react to the build up of excess creatinine waste product in our system and others dont. I tried the 5 grams a day and was okay and my creatinine levels in blood tests were in the normal range.
@@Anna-mv9ew I have only tried the one brand, it is SunWarrior (seems super highly rated) and now I realize it is the monohydrate version. So maybe I should try a non-monohydrate version? Now that I understand that exists? Do you have any recommendations? I have to pick a week I am prepared to get itchy just in case!
@@Jamie0175 Interesting. I only tried at the suggested dose of 5g, actually a bit less, I made sure the scoop was short to begin. So my reaction came with perhaps 20g of total consumption over several days at most. Interested in anyone's input! I know there are benefits to be had -
Now that makes sense. I took Creatine Supplement for a while and my biceps had an insane itch in the evenings.
There was nothing to be seen on the skin, no redness, no dry areas, nothing. I stopped taking it and eventually the itching went away.
I never made the connection until I read your comment.
Would you be interested in looking at another super-hyped supplement? Everyone keeps talking up Vitamin D, and the anecdotes keep snowballing their doses like it's a competition. Then I listened to the Zoe podcast where Dr. Spector basically said it's just sales hype, and most people probably aren't deficient and massive doses can be anywhere from useless to dangerous.
I plan on it!
I am a smaller guy. I love creatine, but I can't physically take more than 2.5 grams a day or I get such horrendous dehydration it leads to migraines, regardless of how much water I drink. So I have to cap it there, even though I'd like to get it to 5. I'm also in the very small minority that has gastro issues with it, so I have to use micronized.
Are people consuming too much Rogan?
I'm confused.
I'll watch it again.
Hopefully this video helps joes podcast grow! Taking it from nearly no listeners to a few hundred seems reasonable.
never took it. that much protein is definitely a kidney load of uric acid. I can't eat that much protein anymore because I don't need the body mass(muscle) anymore. At sixty-four; I am lean and focus on tone rather than size.
Hey Nick, what is the bad information that Joe spreads, I think an explanation is what most people would want after that comment.
At 2:18 he says it's helpful on days that you are sleep deprived, but what would be the timing on that? Would you take it in the morning and then in a few hours would see the benefit? Would you need to take with food or without?
I took a small amount of creatine once but my feet swelled up so much I couldn't fit into my shoes comfortably [presumably because of its water retention properties]....never taken it since.
It's all methylation related. If you consume more creatine you don't need to methylate creatine and the methyl groups are now available to methylate serotonin into melatonin. Many sports supplement ingredients are methylated compounds. Taking them works for some and not for others. Over methylators find creatine ineffective because they made and maxed out their creatine stores naturally.
Great clarifications that also shows that Derek says the truth without going into the details. Definitely not the place on a podcast like Joe Rogan.
When knowing that sleep deprivation is incoming (e.g. before a night shift), should one rather consume creatine before the all-nighter or afterwards?
I was watching one of your old videos. I have a question. What do you think the main mechanism is that creates ATP in the body, and where does it take plsce? Would you say that it involves creatinre?
Does anyone have any idea why my resting heart rate is about 5 bpm higher after a few days of 2-5g creatine? I have already tried creatine 3 times but always had to stop after 1-2 weeks because it was somehow uncomfortable. There was also an heart rate increase during exercise. On a short hike where I would normally have a pulse of around 90, I had 115bpm. Since my last attempt about 2 months ago, my resting heart rate has still not completely returned to the starting level.
i like how ur using info from popular channels to inspire what u need to address but it would be so cool if u could add your own information in aswell just for a more rounded understanding of the topic once we leave the video, because basically you technically just said yes yes yes yes yes with a few jokes in there. some yeses plus and alsos would make these way more informative and on the verge of becomoing a one stop (or at least first stop) shop for getting all the juicy details on something we want to research and learn about really quickly. i like your chennel btw iv seen maybe 12 videos and never mind coming back for more and i probably only mention this because u have a little bit of competition, about 3 or four other guys who are also popular for learning about this stuff, if u can just inform in a shorter amount of time and a little bit more than what those guys do ul stomp out the competition coz im sure people arnt going to watch all 3 guys videos for each topic, theyr gonna go to the one they get reliably the most from with their one click and 7 to 15minute watch time
Mballer addressed all of my concerns with the video. I have nothing further to contribute.
Please do a collab with Greg ducette, his voice makes me chuckle.
Creatine has been hyped for the past 10 years
Thanks for the information given with humor.. Has there been studies that shows taking Creatine increases one's energy level?
My only source of Protein is meat, egg's and fish. So I bet I get enough Creatine.
Despite the many purported benefits of creatine, I have never been able to take it. Gives me awful insomnia and terrible irritability every single time and regardless of dose. Is there an alternative those with creatine sensitivity can try?
It may be a problem with diet. Check you water , sodium and potassium intakes
Creatine is one of the supplements that I might have to stop buying because chances are my vitamin D3 , k2 ,magnesium, Raw Bone Activ boron protein powder supplements are probably more important for my osteoporosis than the creatine
Next year things are going to get more expensive and most of us are going to have to make sacrifices😢
I get really bad cramps from creatine and had to stop taking it
Start taking it again and just drink more water when you take it
Also watch your sodium intake and in increase your potassium. This is a dietary issue that creative simply aggravates
Does the country it is sourced from make an important difference ie Germany vs China. Thx from Australia and I buy mine from Bulk Nutrients.
I tried creatine after watching the other video. It gave me the worst insomnia/dry mouth. Only thing I've seen on reddit about this was over-methylation?? Couldn't find any other information on the side effects. Looks like I'm just going to have to eat more meat.
Heard about creatine years ago. Have been using it for the last three years.
I'm taking 5 grams daily of monohydrate, 5,7 height at 180 pounds bulking. Would that be sufficient or is more needed?
Definitely enough
@Physionic Fantastic 💯
I’m a 53 year-old male. I started taking 5 g of creatine a day for about 10 days. I started noticing tenderness around my nipples, and on the side of my pecs near my armpits. I was not working out or anything. I stopped taking creatine, but plan to try it again in a couple weeks. Does anyone else experience this?
Oh do it! Go full Physionic on us!
I can remember in college in the 90s checking out a book about working out and it had a section in it then that talked well about creatine in way it’s talked about here. That it’s just all around positive to take it and the studies back it up. It was popular then but I didn’t take it then because I was so broke. Now I get a cheap brand of Creatine from Walmart. It’s pretty cheap.
I have to keep it to 1 or 2 grams a day or terrible stomach cramps, only way to avoid is with Creatine Ethyl Ester or another form- been like this since the 90s for me, luckily I see this does happen to others. The stomach has 4 muscle layers, seems like loading those muscles with strength doesn't work out very well sometimes.
Sounds like a dietary issue. Too much sodium and not enough potassium
Joe ia a hero to many. And to people who goes and double checks everything said. Can not even guess how mant times over several thousand that ive heard experts talk about a study as if it is a completed research.
You continue to tease us to join the PH INSIDERS. Eventually I will.
What happens to the Creatine when the phosphate is taken off, can it get reused or is it just excreted?
Can't say I ever hear anything about creatine in the public/news here in Norway.
Creatine is wildly popular and known
Any thoughts on N-Acetylcysteine ethyl ester vs regular NAC or other glutathione enhancers?
I have been taking Creatine for over 20 years. It's been well known, by anyone serious about increasing muscle, and stamina.
one of your best presentations
Joe's meat consumption is making him look ancient
🤣
No it’s not. GH and trt is
@DWbo-r7v its clearly the jalapeños
Thanks this really helps . I am sleep deprived extremely ill take five g and then boost it may be .
I always thought creatine was a muscle growth and athletic performance aid. It's only about a year ago that I first heard about it's other benefits.
Thank you for introducing me to this John Rogan guy. Just checked him out, and he’s had some _interesting_ guests…
It kills me that so many people take it as axiomatic that more muscle mass is good for you. It may be good for performance. The evidence that it promotes longevity is highly suspect. Start with the fact that women live on average seven years longer than men.
Agree. It should not be "more", but "adequate".
The main point is, most people lose *too much* muscle mass when aging.
So, the goal is to keep enough muscle mass for an untroubled daily life.
Thanks for the info. I already use creatine. Can’t tell if I’m smarter… Who’s Joe Rogan? Never heard him. Worth listening too?
What have you done to your hair?
Would the type of meat make a difference in creatine content?
Sardines
Liver
creatine degrades with heat. So meat is not a good source of creatine unless you eat it raw, which I definitely don't recommend