Sarcopenia is the single most concerning aspect of aging, in my opinion. Millions of people mistakenly think that instability and frailty is a normal part of aging, but in fact it's just a symptom of a sedentary lifestyle. My wife is 77 and can outperform women (and men) many decades younger in cycling, walking, sit to stand exercises and arm-wrestling. How can that be? She's physically active and doesn't eat the typical North American diet. She invited a younger neighbour to join her at the local yoga class, but she declined because she is unable to get up off the floor without assistance! As my father said, move or die.
Yep, you pretty much hit the nail on the head.......although, one has to still be careful on how one moves though.....as a Masters athlete, injuries tend to happen and take longer to recover than when you are in your 20's.......but otherwise, if you know your limits and are careful about how you move, then YES, too many people sit around all day or don't take the time to do something extra besides their daily activities.....which might seem like a workout in itself, but simply isn't enough...........PEACE!
" My wife is 77 and can outperform women (and men) many decades younger in cycling, walking, sit to stand exercises and arm-wrestling. How can that be? She's physically active and doesn't eat the typical North American diet." So sad that the vast majority of people just seem to deny how much the little things matter and add up. I am only 52 and I already look younger than all the people that I grew up. They are all overweight with many being obese while I am built like a light to middle weight boxer. The amount of effort is not high at all. Maybe 20 mins per day lifting weights, walking 1.5 to 2.25 miles when it isn't rainy or snowy, and eating about 80% of calories from whole plant foods, and no meat, no dairy, no eggs. The body is amazing if you just give it the right fuel.
Not eating enough calories and/or protein dramatically increases the muscle-wasting effects of being sedentary. For this reason, it is very important for older people to eat when sick. You don’t even need solid food… it’s easy to get enough protein and calories from meal replacement drinks. Common protein recommendations are not sufficient, based on the newest research…. Women typically need 100 g of protein per day and men need 130 g.
@@FreedomFox1 yeah, it can be difficult at times.....I have a 93 year old mother in law who fell and broke her femur in more than one place and spent the next 4 months recovering.......she is back to walking with a walker and not happy about it but amazingly is, well, back to almost normal lifestyle.....in her home and fairly self sufficient, but there were times it was a struggle for her mentally and physically. The Doctors are impressed as I guess they see these types of things and most times people in their 90s simply aren't able to pull through this .....anyway, my point to your point is we did have to encourage quite a bit to make sure she ate and ate well as her appetite at time was not the best.....kind regards.
@@trevorregay9283 That’s great to hear. Keeping your mother-in-law eating is a big part of why she did so well. My 101 year old grandmother went through a similar situation, so I know what that’s like… especially with mood issues. Although she is sharp for her age, my grandmother was constantly forgetting that she had broken her leg and wrist. So her anxiety was constantly becoming a crisis. Anxiety meds (Benzos) are terrible for the elderly, but antidepressants take a while to work effectively. I wish she had been on antidepressants before her fall, since her anxiety became the biggest issue (antidepressants work for anxiety and depression). They are helpful both for quality of life and for keeping emotional resiliency high (which is SO important for the elderly). My other grandmother had Alzheimer’s and antidepressants dramatically improved her quality of life (she was understandably angry and scared when the disease progressed, which completely went away). I’m digressing here, but I just wanted to point out that antidepressants are worth considering if your mother-and-law’s mood issues are long term.
66 female here and after seeing so much on line I started creatine this weekend. I had already started resistance training with a personal trainer 9 weeks ago. Just on my own I have been impressed with the increases I am making in load, reps, etc. But with the addition of creatine I am hoping for even more benefits in brain and bone also.
Your personal trainer has probably told you this, but make sure you get enough protein! Most people don’t get enough and it is so much more effective than creatine at preventing muscle wasting as you age. You want 0.75-1.0 grams per pound of body weight each day. Hitting that daily goal is most important, but it also helps to spread the protein throughout the day and to eat at least 30 g with each meal. I guarantee that you will notice a difference after doing this for several months, compared with training on lower protein. My mom drinks one of those protein drinks with each meal, but powdered whey is just as good and even cheaper.
I'd be curious to hear more about the cognitive end. Early in the video, it sort of dismisses brain benefits. But elsewhere I've repeatedly heard that it helps because the brain uses so much energy. A deeper dive on that would be appreciated.
Same! I struggle with depression from time to time and have found a low dose (250mg was the smallest I could find) to be helpful after hearing Huberman talk about it a few years ago.
@@Alice_WalkerBrian Stansfield (successful health & longevity channel here) who is very skeptic & careful takes 5 grams each day, and recommends this to mature persons & especially older individuals. He says that creatina is one supplement on which we have a lot of research & no negative effects have been established.
@@gb7168 what i was trying to say, is that dr. Michael Greger, whose tremendous amount of research ( thus the word i used ) is making a huge impact in regards to my nutrition regimen, and most likely thousands others....and, is as science based content as it can be, since he's in the lead of a SCIENTISTS TEAM. At least as far as i know. So, let's forget for a moment the semantics of one specific comment, and focus on his awesome work, can we ?
I've noticed a lot of longevity influencers have been pushing creatine more and more the past few months. Whenever people jump all over something new as a "miracle" solution, it makes me question it even more.
"new miracle"? What are you talking about? Creatine has been researched for decades and gained significant attention in the sports world during the 1992 Barcelona Olympics. It's one of the most well-studied supplements, proven to improve high-intensity activities like weightlifting and sprinting. Definitely one of the safest and most effective supplements out there.
@@MaxLambrecht The video and study is about benefits for elderly. There has been a ton of push lately from longevity types to just start supplementing creatine. The discussion is not about increasing athletic performance. And just like any other supplements there are both pros and cons of taking a processed solution.
I wish the video had emphasized that increasing dietary PROTEIN is FAR more effective than creatine, according to the research. Almost everyone is consuming less protein than is recommended by sarcopenia researchers. And unlike creatine, protein does not depend on exercise to work. Dietary protein will even help preserve muscle for people who are bid-ridden.
Dear Dr. Greger, could you please do a video on the optimal amount of protein for increasing the muscle mass? And is this even good for health and longevity? Is bodybuiling, if its wfpb, a good thing without negative health or longevity consequences?
The figure is 1.6 grams of protein per kilogram of bodyweight. Plenty of studies have confirmed this. And it is massively beneficial as sarcopenia in old age leads to frailty and falls. And when you fall when you're old and frail you break stuff and post fall long term outlook is very poor. Building/retaining muscle mass should absolutely be a goal for longevity. The evidence is abundant and clear
@@jaydiggy86 I also read that this is the optimal dose for building muscle mass, if it is combined with resistance training. But my question is, if this high amount of protein has negative consequences for health or longevity. In the blue zones the amount of consumed protein is much lower. So maybe we have to decide between longevity or a high muscle mass? I am interessted in a scientificly based answer. 😊
Higher protein intake seems to be harmful only if its from animal sources❗ ➡️Diet and Chronic Kidney Disease -H. Kramer (2019) PMID: 31728497 And strength as well as muscle gains seem to stagnate around 1,5g/kg/day❗ ➡️Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials (2020) ➡️Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials (2022)
Chris Gardner's insights have been helpful in demystifying the protein conundrum for us. There's probably many more things to consider, especially with longevity, but perhaps it can help: ruclips.net/video/A8QH8BfDhS4/видео.html&ab_channel=ZOE
@@jaydiggy86 That seems awfully high. On average we need 0.66g/Kg of healthy weight of protein per day based on nitrogen balance studies from the WHO. I tend to be very cautious with those figures as proteins are VERY heavily promoted by the meat and dairy industries.
When using a supplement, is it best to use Creatine Monohydrate OR Creatine Ethel Ester, OR Creatine HCL? Which is best and / or what is the difference?
HMB works, but whole food protein is proven to work much much better. If you are bedridden and struggle to eat, protein drinks are the way to go… 100 grams protein per day for women and 130 g for men.
Some doctors speculate Dr. McDougall's passing was due to sarcopenia. McDougall insisted he was not a "whole food, plant-based" practitioner. Instead, he ate "starch" all those decades of plant-based nutrition. His ideal starch was nutrient-depleted white rice. The amount was as much as 90% white rice or another starch for each meal. I don't recall him ever emphasizing "greens." Maybe I just missed that lecture. And he never exercised. I don't understand why his cause of death is a secret. Followers are interested in knowing their advice is based on solid nutritional science. Am I wrong?
Recently had all my vitamins &minerals tested & my labs came back as low in creatine .i have low energy so i really think i may need to supplement this🤔
Hi, @NeshaStanic! Dr. Greger does not generally endorse specific products. You may want to wait for the next video on side effects before considering a supplement. If you do decide to take one, look for a company that participates in third-party testing and publishes the results. You can find everything on our site related to creatine here: nutritionfacts.org/topics/creatine/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer
I found creatine to be giving at most a 5% or so improvement in strength if at all, and that goes away soon after you stop taking it, so I don’t see the point of forever taking a supplement to be slightly stronger (if at all) and have slightly fuller muscles because of the water weight that is barely noticeable.
@@sd200man He also talks about strength. If your primary interest is in muscle mass, the increase in muscle mass for a 5% increase in strength will be far lower and even that only if you lift weights regularly using that increased strength, but if you are lifting regularly, that alone with or without creatine suffices to prevent sarcopenia. Creatine is really only useful for athletes or bodybuilders trying to get a small strength or aesthetic edge.
@@myfavoritecolorisclearyes, it is saying the creatine is just allowing you to do more training, i.e., mitochondria help for energy, it’s the training that builds the muscles. If you have damaged or lesser functioning mitochondria it makes working out harder. The creatine makes the strength training more possible is what it sounds like.
Most supplemental creatine monohydrate is vegan. If using capsules, you have to make sure the shell also conforms to your diet. Personally, I take a teaspoon in powder form in my first coffee of the day.
Hi, @johantansir-nt4ep! Vegetarians can consume creatine monohydrate supplements, but may not need to do so. Our bodies make creatine, usually as much as we need. The real key to maintaining muscle mass as we age is strength training. You may want to wait until the next video on creatine side effects is released before buying a supplement. Meanwhile, you can find everything on our site related to creatine here: nutritionfacts.org/topics/creatine/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer
I supplemented with creatine for years while lifting weights. It made a huge difference.. not just growing muscle, but each rep felt more painless with a bottomless pit of muscle energy. Not lifting weights at the moment, but i eat a lot of fresh fatty red meat, which is loaded with creatine 😊
It certainly does, the exercise amount/intensity is the direct factor, and on a long-term healthy diet muscle fatigue (and thus creatine) may not be a bottleneck for long with normal goals - thus unless being a max-out training athlete.
I am really interested to watch about the side effects. It is something really weird which I cannot find anywhere online but over the course of 20 years of supplementing creatine, sometimes was once in a year, 3 times a year, even after I stopped for 2 years and supplemented again I observed that whenever I finish taking creatine after about a week I was down with a flu or a virus! :S This was when I was a meat eater and the past 10 years as a vegan! Its really sad since it has helped me a lot as an ectomorph in my strength training but to be honest lately I am afraid to keep trying! 😅 PS: And a side effect I had and did found online was constipation :(
To help with comprehensibility, the presenter would be well advised to not slur his words together, but to leave a space between his words. It may not sound as cool, but it will sound more like discernible distinct words rather than a less meaningful drawl.
@@Zachhatesyoutube Monocrops are inextricably interlinked with a massive expansion in factory farming (or what the industry calls Concentrated Animal Feeding Operations, or CAFOs). Today, much of the world’s corn and soy are fed to livestock, not to humans. And CAFO-raised cows, pigs, and chickens represent an almost limitless market for these crops.
@@Zachhatesyoutube True. That is why Animal Agriculture needs to stop feeding 75% of these crops to animals. One more reason to be vegan, as if I needed another reason. And no, you are not a carnivore. Carnivores kill their prey and tear them open with their teeth, then they eat the flesh raw. If you have to cook the flesh at high temperatures for it to even be safe to consume, you most certainly are not a carnivore. You are just a youtube troll.
Off topic but I was perplexed with your favorable new stance on fluoride. You never seem to reply to comments but since fluoride is a waste product of aluminium, fertilizer, and atomic bomb manufacturing I thought I would caution people who follow you unwaveringly. "Studies on the health effects and safety of fluoride have always used pharmaceutical grade fluoride-not the far more toxic hydrofluorosilicic acid from the phosphate fertilizer industry. Until very recently, there has been no interest in studying the effects of the continued use of hydrofluorosilicic acid.”
I was taking creatine when seriously working my weight lifting program. It definitely helped me lift more weight. I stopped taking it because my doctor complained about it screwing up my lab tests.
Omg...🤦♂️ yeah because your doctor like every other doctor know so much! Many things have been proven in the last 3 years and one of them is that the majority of doctors are very under-educated because they don't have time to read comprehend or practice studies that are happening real-time. GPsvare not specialist either. They're like a quick oil change in and out you're lucky if they can diagnose anything without sending you to a so-called specialist. You take a doctor's word without you in your own research I think that is absolutely naive and silly
same happened to me as the lab results for creatinine will be high for obvious reasons. (this lab test is used to assess kidney function) Next time stop creatine supplementation some time before the test and results will come back ok. I redid the test and my doctor was happy and I then continued with creatine supplementation as usual, after all it's the most researched sports supplement with a good/proven track record for decades.
your body makes it, the brain get all it needs.anyone with a low creatine brain level has diet problems and health problems that first needs to be adressed. your question is not formulated well enough. i assume you mean adding creatine in powder form.
Dietary protein is by far the most helpful “supplement” for those who have sarcopenia or are at risk of sarcopenia. Researchers recommend 0.75-1.0 grams of protein per pound of body weight (or target weight, if obese), which is more than many at-risk people are consuming. Protein is far better than creatine at enhancing the muscle-building effects of exercise. Its other benefit is that protein actually reduces muscle wasting when someone is sedentary due to illness or injury (which is when most muscle-wasting occurs, according to the research). Creatine is useless in those cases, since it depends on exercise. It’s unfortunate that this video ignores such a potent and well-established treatment for sarcopenia.
@@larrymaloney877 Published in Clinical Nutrition: “Growing evidence from experimental and epidemiological research suggests that older people might need higher amounts of protein than younger adults for optimal presentation of lean body mass, body functions and health. Daily amounts of 1.0-1.2 g/kg BW have been suggested for healthy older persons … Daily amounts of 1.2-1.5 g/kg have been suggested for older persons with acute or chronic illness and up to 2.0 g/kg a day in case of severe illness, injury or malnutrition.” (“ESPEN practical guideline: Clinical nutrition and hydration in geriatrics,” 2022) The above paper mentions protein 59 times and creatine not once. The evidence for protein in older adults is abundant… while the evidence for creatine is virtually nonexistent. Anyone who fails to grasp this has no business making public health recommendations
Hi, @JakBaronKing! What about taurine? Taurine is an amino acid produced by animals, including humans. For cats, taurine is an essential nutrient that must be provided by food, because cats can't make it. They can, however, make their own vitamin C, so they don't need to eat that. We don't make vitamin C, but we do make our own taurine. That means we need to eat foods high in vitamin C, but we do not need to worry about eating foods with taurine. I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer
I’ve taken creatine many times for bodybuilding. It’s not enjoyable. It’s hard to dissolve, even the micronized version & w/ warm water. You have to drink lots of water, you’re constantly peeing & you gain lots of water weight. You feel swollen & like you’re drinking granules that your body can’t really process. Not worth it for me, but if the science says it’s good for sarcopenia.
I took it for a couple years about 20 years ago to help with my workout at the gym. I didn't really need it and all the things you described happened to me. It did make me get bigger I gained weight and it was harder to move around. I stopped using it and lost all the weight.
Um....how much are you taking? I use creatine every day and notice nothing that you have and I am also not mixing it in just tap water or however you consume it. Constantly peeing and lots of water weight? You might have other issues or even your diet is off if you are having those problems.
I've been there and done that. It causes hair loss in men, water retention and stomach bloat and upset. In my opinion the juice is not worth the squeeze.
I think it only does so in a small number of people. I take it every day and if water retention means that I can see my abs and striations in my muscles around my body, I'll take that level of water retention.
More supplements? Whats about eating 1.2xkilos body weight of protein per day and exercising? Why keep complaining about H2S after egg consumption? Chickpeas also produce H2S. You can smell it after eating Chickpeas.
Hi, @Ciguatera! We don't need that much protein, and excess protein, especially depending on the source, can be harmful. More on that here: nutritionfacts.org/video/do-vegetarians-get-enough-protein/ It does matter where we get our protein, and plant-derived protein seems to be superior for human health. More on that here: nutritionfacts.org/video/animal-protein-vs-plant-based-protein/ There are many health issues with eggs, such as cholesterol, and TMAO production. More on that here: nutritionfacts.org/video/debunking-egg-industry-myths/ Chickpeas, on the other hand, have health benefits, as other legumes do. More on that here: nutritionfacts.org/video/benefits-of-lentils-and-chickpeas/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer
I eat a balanced diet of everything and exercise and I'm not going out to spend money on expensive supplements. Dr Brad Stanfield does a video saying that creatine is necessary for ALL adults.
"I eat a balanced diet of everything" Um...no. Moderation is one of the ways that the road to hell is paved with good intentions. Should someone's diet include ice cream? Bacon? Cheese cake? Fatty meats? Grilled red meat (multiple pathways for cancer including the cooking process here)? Moderation is what people tell themselves that are refusing to give up what they know is bad. Well, ok, some are brainwashed into thinking that 'Well, it's only a little but every few months,' but almost always there is a little bit of a number of things every few months adding up to eating, drinking, or doing things that you shouldn't almost all the time which gives a nice sum total of a constant assault on the body.
Has anyone else ever noticed an increased incidence of panic attacks while using Creatine? I stopped using it and noticed a dramatic drop in anxiety. I was training at the time, and I managed to maintain my strength gains, but they've continued slower now.
Creatine is the new “scheme”. Supplements are all about marketing. Unless you have a diagnosed deficiency there is no reason to take them, all you’re doing is creating expensive pee. Johns Hopkins released a study a few years ago saying just that. The scary thing about it all is the lack of regulation. Study after study has shown that most don’t even have the correct amount of ingredients or contain impurities which can be dangerous.
I’ll just stick to my 4 lbs of potatoes and head of purple cabbage every day. I get bored of exercise long before my stamina takes a dip. After two hours of lifting and walking for 3mins between sets, it’s like, “okay, what’re we doing here?”
@@Zachhatesyoutube not likely. Some don't understand whole food, which is plant-based, so they think they must watch (limit) calories. They lack carbs for energy. Those who follow directions have no energy issues. Remember, if all else fails, follow directions.
@@akgakg2426 forgive me for get a quacks name wrong by one letter.. shows how much of an argument you vegans have for being malnourished , totally showed me👍
You can PREVENT sarcopenia by eating superior protein sources like meat, fish, eggs and dairy while doing strength training. You are an ideologue and not concerned about health as such.
Stop combining your meat with plants, the fiber prevents digestion, we cannot process fiber that's why we poop it out, it is an anti nutrient. Eat carnivore and you will not get this problem, among many many other problems.
Even if this were true (which it is not), you would have to ignore the significant CVD (the leading cause of death) and cancer risk increases associated with meat.
Sarcopenia is the single most concerning aspect of aging, in my opinion. Millions of people mistakenly think that instability and frailty is a normal part of aging, but in fact it's just a symptom of a sedentary lifestyle. My wife is 77 and can outperform women (and men) many decades younger in cycling, walking, sit to stand exercises and arm-wrestling. How can that be? She's physically active and doesn't eat the typical North American diet. She invited a younger neighbour to join her at the local yoga class, but she declined because she is unable to get up off the floor without assistance! As my father said, move or die.
Yep, you pretty much hit the nail on the head.......although, one has to still be careful on how one moves though.....as a Masters athlete, injuries tend to happen and take longer to recover than when you are in your 20's.......but otherwise, if you know your limits and are careful about how you move, then YES, too many people sit around all day or don't take the time to do something extra besides their daily activities.....which might seem like a workout in itself, but simply isn't enough...........PEACE!
" My wife is 77 and can outperform women (and men) many decades younger in cycling, walking, sit to stand exercises and arm-wrestling. How can that be? She's physically active and doesn't eat the typical North American diet."
So sad that the vast majority of people just seem to deny how much the little things matter and add up.
I am only 52 and I already look younger than all the people that I grew up. They are all overweight with many being obese while I am built like a light to middle weight boxer. The amount of effort is not high at all. Maybe 20 mins per day lifting weights, walking 1.5 to 2.25 miles when it isn't rainy or snowy, and eating about 80% of calories from whole plant foods, and no meat, no dairy, no eggs.
The body is amazing if you just give it the right fuel.
Not eating enough calories and/or protein dramatically increases the muscle-wasting effects of being sedentary. For this reason, it is very important for older people to eat when sick. You don’t even need solid food… it’s easy to get enough protein and calories from meal replacement drinks. Common protein recommendations are not sufficient, based on the newest research…. Women typically need 100 g of protein per day and men need 130 g.
@@FreedomFox1 yeah, it can be difficult at times.....I have a 93 year old mother in law who fell and broke her femur in more than one place and spent the next 4 months recovering.......she is back to walking with a walker and not happy about it but amazingly is, well, back to almost normal lifestyle.....in her home and fairly self sufficient, but there were times it was a struggle for her mentally and physically. The Doctors are impressed as I guess they see these types of things and most times people in their 90s simply aren't able to pull through this .....anyway, my point to your point is we did have to encourage quite a bit to make sure she ate and ate well as her appetite at time was not the best.....kind regards.
@@trevorregay9283 That’s great to hear. Keeping your mother-in-law eating is a big part of why she did so well. My 101 year old grandmother went through a similar situation, so I know what that’s like… especially with mood issues. Although she is sharp for her age, my grandmother was constantly forgetting that she had broken her leg and wrist. So her anxiety was constantly becoming a crisis. Anxiety meds (Benzos) are terrible for the elderly, but antidepressants take a while to work effectively. I wish she had been on antidepressants before her fall, since her anxiety became the biggest issue (antidepressants work for anxiety and depression). They are helpful both for quality of life and for keeping emotional resiliency high (which is SO important for the elderly). My other grandmother had Alzheimer’s and antidepressants dramatically improved her quality of life (she was understandably angry and scared when the disease progressed, which completely went away). I’m digressing here, but I just wanted to point out that antidepressants are worth considering if your mother-and-law’s mood issues are long term.
66 female here and after seeing so much on line I started creatine this weekend. I had already started resistance training with a personal trainer 9 weeks ago. Just on my own I have been impressed with the increases I am making in load, reps, etc. But with the addition of creatine I am hoping for even more benefits in brain and bone also.
Your personal trainer has probably told you this, but make sure you get enough protein! Most people don’t get enough and it is so much more effective than creatine at preventing muscle wasting as you age. You want 0.75-1.0 grams per pound of body weight each day. Hitting that daily goal is most important, but it also helps to spread the protein throughout the day and to eat at least 30 g with each meal. I guarantee that you will notice a difference after doing this for several months, compared with training on lower protein. My mom drinks one of those protein drinks with each meal, but powdered whey is just as good and even cheaper.
@@FreedomFox1 Hemp seed even better
@@lukeweaver9287 Hemp is low in leucine, so it’s not great for muscle building.. If you want a plant source, pea protein is way better.
@@cindi79 how are you doing now? I just started taking it 5 days ago !
So excited that you're covering creatine. Thank you!
I'd be curious to hear more about the cognitive end. Early in the video, it sort of dismisses brain benefits. But elsewhere I've repeatedly heard that it helps because the brain uses so much energy. A deeper dive on that would be appreciated.
Same! I struggle with depression from time to time and have found a low dose (250mg was the smallest I could find) to be helpful after hearing Huberman talk about it a few years ago.
@@Alice_WalkerBrian Stansfield (successful health & longevity channel here) who is very skeptic & careful takes 5 grams each day, and recommends this to mature persons & especially older individuals. He says that creatina is one supplement on which we have a lot of research & no negative effects have been established.
I checked the one study that is usually cited (there are a couple more) and the results don’t really seem promising if you carefully read it.
@@CharlieFader Which study?
@@CharlieFaderwhat was the study? Please cite
I love this channel!
Finally, my favorite research scientist / medical doctor on my favorite supplement. All very interesting information, to be followed closely
@@gb7168 what i was trying to say, is that dr. Michael Greger, whose tremendous amount of research ( thus the word i used ) is making a huge impact in regards to my nutrition regimen, and most likely thousands others....and, is as science based content as it can be, since he's in the lead of a SCIENTISTS TEAM. At least as far as i know.
So, let's forget for a moment the semantics of one specific comment, and focus on his awesome work, can we ?
He's not a research scientist, nor a practicing medical doctor.
I've noticed a lot of longevity influencers have been pushing creatine more and more the past few months. Whenever people jump all over something new as a "miracle" solution, it makes me question it even more.
"new miracle"? What are you talking about? Creatine has been researched for decades and gained significant attention in the sports world during the 1992 Barcelona Olympics. It's one of the most well-studied supplements, proven to improve high-intensity activities like weightlifting and sprinting. Definitely one of the safest and most effective supplements out there.
@@MaxLambrecht The video and study is about benefits for elderly. There has been a ton of push lately from longevity types to just start supplementing creatine. The discussion is not about increasing athletic performance. And just like any other supplements there are both pros and cons of taking a processed solution.
Just eat meat, plenty of creatine, avoid plants, they are trying to kill you.
I wish the video had emphasized that increasing dietary PROTEIN is FAR more effective than creatine, according to the research. Almost everyone is consuming less protein than is recommended by sarcopenia researchers. And unlike creatine, protein does not depend on exercise to work. Dietary protein will even help preserve muscle for people who are bid-ridden.
Thank you for sharing! Very interesting.
Dear Dr. Greger, could you please do a video on the optimal amount of protein for increasing the muscle mass? And is this even good for health and longevity? Is bodybuiling, if its wfpb, a good thing without negative health or longevity consequences?
The figure is 1.6 grams of protein per kilogram of bodyweight. Plenty of studies have confirmed this. And it is massively beneficial as sarcopenia in old age leads to frailty and falls. And when you fall when you're old and frail you break stuff and post fall long term outlook is very poor. Building/retaining muscle mass should absolutely be a goal for longevity. The evidence is abundant and clear
@@jaydiggy86 I also read that this is the optimal dose for building muscle mass, if it is combined with resistance training. But my question is, if this high amount of protein has negative consequences for health or longevity. In the blue zones the amount of consumed protein is much lower. So maybe we have to decide between longevity or a high muscle mass? I am interessted in a scientificly based answer. 😊
Higher protein intake seems to be harmful only if its from animal sources❗
➡️Diet and Chronic Kidney Disease
-H. Kramer (2019) PMID: 31728497
And strength as well as muscle gains seem to stagnate around 1,5g/kg/day❗
➡️Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials (2020)
➡️Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials (2022)
Chris Gardner's insights have been helpful in demystifying the protein conundrum for us. There's probably many more things to consider, especially with longevity, but perhaps it can help:
ruclips.net/video/A8QH8BfDhS4/видео.html&ab_channel=ZOE
@@jaydiggy86 That seems awfully high. On average we need 0.66g/Kg of healthy weight of protein per day based on nitrogen balance studies from the WHO.
I tend to be very cautious with those figures as proteins are VERY heavily promoted by the meat and dairy industries.
Thank you. Very interesting.
When using a supplement, is it best to use Creatine Monohydrate OR Creatine Ethel Ester, OR Creatine HCL? Which is best and / or what is the difference?
Can't wait for the next part of this !
Do one on HMB, the metabolite of leucine. It's apparently been shown to maintain muscle even in sedentary. Also dementia benefits.
HMB works, but whole food protein is proven to work much much better. If you are bedridden and struggle to eat, protein drinks are the way to go… 100 grams protein per day for women and 130 g for men.
Its not an either or question. I've seen studies showing specific results of HMB.
Some people take creatine combined with collagen .....is it necessary ?
No
I know strength training without creatine is very beneficial as well because I have witnessed it in myself and others. 💪
With?
also my question.🧐@@Linkous12
@@Linkous12 Without
Some doctors speculate Dr. McDougall's passing was due to sarcopenia. McDougall insisted he was not a "whole food, plant-based" practitioner. Instead, he ate "starch" all those decades of plant-based nutrition. His ideal starch was nutrient-depleted white rice. The amount was as much as 90% white rice or another starch for each meal. I don't recall him ever emphasizing "greens." Maybe I just missed that lecture. And he never exercised. I don't understand why his cause of death is a secret. Followers are interested in knowing their advice is based on solid nutritional science. Am I wrong?
[04:30] When should one take it?
Recently had all my vitamins &minerals tested & my labs came back as low in creatine .i have low energy so i really think i may need to supplement this🤔
yes
Why do you rush through the presentation? There is barely time to read the highlighted material.
Freeze & repeat at will. I do.
So, what vegan Creatine Supplements are recommended?
Hi, @NeshaStanic! Dr. Greger does not generally endorse specific products. You may want to wait for the next video on side effects before considering a supplement. If you do decide to take one, look for a company that participates in third-party testing and publishes the results. You can find everything on our site related to creatine here: nutritionfacts.org/topics/creatine/
I hope that helps!
-Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer
@@NutritionFactsOrg Thank you very much! Will wait...
I take creatine for the cognitive benefits, but I forgot why.
I see what you did there
Forgtness is a bless.
I found creatine to be giving at most a 5% or so improvement in strength if at all, and that goes away soon after you stop taking it, so I don’t see the point of forever taking a supplement to be slightly stronger (if at all) and have slightly fuller muscles because of the water weight that is barely noticeable.
This is specifically referring to creatine for treating sarcopenia. At my age(77) even 5% is a huge benefit.
@@sd200man He also talks about strength. If your primary interest is in muscle mass, the increase in muscle mass for a 5% increase in strength will be far lower and even that only if you lift weights regularly using that increased strength, but if you are lifting regularly, that alone with or without creatine suffices to prevent sarcopenia.
Creatine is really only useful for athletes or bodybuilders trying to get a small strength or aesthetic edge.
@@aroundandround helps you make atp with means it helps your mitochondria. The health of your mitochondria is literally everything.
@@aroundandroundok, don't use it.
@@myfavoritecolorisclearyes, it is saying the creatine is just allowing you to do more training, i.e., mitochondria help for energy, it’s the training that builds the muscles. If you have damaged or lesser functioning mitochondria it makes working out harder. The creatine makes the strength training more possible is what it sounds like.
Do creatine supplements increase TMAO?
Can vegetarian consume creatine monohydrate suplement?
It's man made, no animal products, get pure monohydrate
Most supplemental creatine monohydrate is vegan. If using capsules, you have to make sure the shell also conforms to your diet. Personally, I take a teaspoon in powder form in my first coffee of the day.
Yes creatine monohydrate is created synthetically and is vegan, youre good to go !
Hi, @johantansir-nt4ep! Vegetarians can consume creatine monohydrate supplements, but may not need to do so. Our bodies make creatine, usually as much as we need. The real key to maintaining muscle mass as we age is strength training. You may want to wait until the next video on creatine side effects is released before buying a supplement. Meanwhile, you can find everything on our site related to creatine here: nutritionfacts.org/topics/creatine/ I hope that helps!
-Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer
I supplemented with creatine for years while lifting weights. It made a huge difference.. not just growing muscle, but each rep felt more painless with a bottomless pit of muscle energy.
Not lifting weights at the moment, but i eat a lot of fresh fatty red meat, which is loaded with creatine 😊
You'd think it would increase stamina of the elderly, just from doing normal day to day activities like walking.
It certainly does, the exercise amount/intensity is the direct factor, and on a long-term healthy diet muscle fatigue (and thus creatine) may not be a bottleneck for long with normal goals - thus unless being a max-out training athlete.
I am really interested to watch about the side effects. It is something really weird which I cannot find anywhere online but over the course of 20 years of supplementing creatine, sometimes was once in a year, 3 times a year, even after I stopped for 2 years and supplemented again I observed that whenever I finish taking creatine after about a week I was down with a flu or a virus! :S This was when I was a meat eater and the past 10 years as a vegan! Its really sad since it has helped me a lot as an ectomorph in my strength training but to be honest lately I am afraid to keep trying! 😅
PS: And a side effect I had and did found online was constipation :(
No need for the all the insults. Yes Dr G looks like he would benefit from a strength training program but he’s probably got lovely thick back hair.
It’s heard stays in the gut for a while, if you feel thirsty it’s because your gut is dry that’s the reason you’ll have to drink more water
Next you should look at creatine use for pregnancy. Check out the work being done at Monash, Australia.
To help with comprehensibility, the presenter would be well advised to not slur his words together, but to leave a space between his words. It may not sound as cool, but it will sound more like discernible distinct words rather than a less meaningful drawl.
Been on the fence. Think im gonna get some.
get some what? powders? you really think food is not enough for you? are you an alien?
@@sudd3660 creatine is food
@@sudd3660 work is mentally demanding. I think I'm plenty strong enough without. Definitely skipping the loading week. The mental side intrigued me.
@@myfavoritecolorisclear looking for a quick fix in drugs or supplementation is not an good answer.
👍 Whole food plant based for the environment and health; vegan for the victims!
Humans are carnivores. Monoculture destroys the environment
@@Zachhatesyoutube Monocrops are inextricably interlinked with a massive expansion in factory farming (or what the industry calls Concentrated Animal Feeding Operations, or CAFOs). Today, much of the world’s corn and soy are fed to livestock, not to humans. And CAFO-raised cows, pigs, and chickens represent an almost limitless market for these crops.
@@Zachhatesyoutube True. That is why Animal Agriculture needs to stop feeding 75% of these crops to animals. One more reason to be vegan, as if I needed another reason. And no, you are not a carnivore. Carnivores kill their prey and tear them open with their teeth, then they eat the flesh raw. If you have to cook the flesh at high temperatures for it to even be safe to consume, you most certainly are not a carnivore. You are just a youtube troll.
@@Zachhatesyoutube watch eating ourselves to extinction you will see you are completely wrong
Off topic but I was perplexed with your favorable new stance on fluoride. You never seem to reply to comments but since fluoride is a waste product of aluminium, fertilizer, and atomic bomb manufacturing I thought I would caution people who follow you unwaveringly. "Studies on the health effects and safety of fluoride have always used pharmaceutical grade fluoride-not the far more toxic hydrofluorosilicic acid from the phosphate fertilizer industry. Until very recently, there has been no interest in studying the effects of the continued use of hydrofluorosilicic acid.”
Ground beef is a waste product from the meat cutting industry. Yet Americans don't hesitate to buy it by the millions of pounds every year.
Water is a waste product of heavy manufacturing as well. Watch out!
I was taking creatine when seriously working my weight lifting program. It definitely helped me lift more weight. I stopped taking it because my doctor complained about it screwing up my lab tests.
Omg...🤦♂️ yeah because your doctor like every other doctor know so much! Many things have been proven in the last 3 years and one of them is that the majority of doctors are very under-educated because they don't have time to read comprehend or practice studies that are happening real-time. GPsvare not specialist either. They're like a quick oil change in and out you're lucky if they can diagnose anything without sending you to a so-called specialist. You take a doctor's word without you in your own research I think that is absolutely naive and silly
same happened to me as the lab results for creatinine will be high for obvious reasons. (this lab test is used to assess kidney function) Next time stop creatine supplementation some time before the test and results will come back ok. I redid the test and my doctor was happy and I then continued with creatine supplementation as usual, after all it's the most researched sports supplement with a good/proven track record for decades.
Lemme take this opportunity to ask. Do you even lift doc? Kidding.
It is a valid question for the Good Doctor. We know that he does cardio exercise on his treadmill ... while he is giving advice to thousands!
Doesn’t creatine also provide cognitive benefits?
your body makes it, the brain get all it needs.anyone with a low creatine brain level has diet problems and health problems that first needs to be adressed.
your question is not formulated well enough. i assume you mean adding creatine in powder form.
Dietary protein is by far the most helpful “supplement” for those who have sarcopenia or are at risk of sarcopenia. Researchers recommend 0.75-1.0 grams of protein per pound of body weight (or target weight, if obese), which is more than many at-risk people are consuming. Protein is far better than creatine at enhancing the muscle-building effects of exercise. Its other benefit is that protein actually reduces muscle wasting when someone is sedentary due to illness or injury (which is when most muscle-wasting occurs, according to the research). Creatine is useless in those cases, since it depends on exercise. It’s unfortunate that this video ignores such a potent and well-established treatment for sarcopenia.
Where can I see the research you referenced?
@@larrymaloney877 Published in Clinical Nutrition: “Growing evidence from experimental and epidemiological research suggests that older people might need higher amounts of protein than younger adults for optimal presentation of lean body mass, body functions and health. Daily amounts of 1.0-1.2 g/kg BW have been suggested for healthy older persons … Daily amounts of 1.2-1.5 g/kg have been suggested for older persons with acute or chronic illness and up to 2.0 g/kg a day in case of severe illness, injury or malnutrition.” (“ESPEN practical guideline: Clinical nutrition and hydration in geriatrics,” 2022)
The above paper mentions protein 59 times and creatine not once. The evidence for protein in older adults is abundant… while the evidence for creatine is virtually nonexistent. Anyone who fails to grasp this has no business making public health recommendations
Are their vegan creating supplements?
Yea
Yes Naked Creatine is good.
@@RosettisRevengethank you!
Yes, creatine monohydrate is synthesised in commercial labs.
@@defenderoftheadverbthank you so much. I always thought it was derived from animals... so I stayed away from it
I don't take it because it gave me the shits and I'm worried it will worsen hair loss (pretty much a lost cause now).
What about Taurine?
Like creatine, it can be found in meat, just eat a steak.
Hi, @JakBaronKing! What about taurine? Taurine is an amino acid produced by animals, including humans. For cats, taurine is an essential nutrient that must be provided by food, because cats can't make it. They can, however, make their own vitamin C, so they don't need to eat that. We don't make vitamin C, but we do make our own taurine. That means we need to eat foods high in vitamin C, but we do not need to worry about eating foods with taurine. I hope that helps!
-Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer
I’ve taken creatine many times for bodybuilding. It’s not enjoyable. It’s hard to dissolve, even the micronized version & w/ warm water. You have to drink lots of water, you’re constantly peeing & you gain lots of water weight. You feel swollen & like you’re drinking granules that your body can’t really process. Not worth it for me, but if the science says it’s good for sarcopenia.
I find I’m more consistent if I just fry scoop and chase it down with water
Mix it with a vegan BCAA that is flavored 👍 fruit punch etc.
I put it on my breakfast. It's undetectable. I take a small dose 1.5 g. Maybe you were taking the 5 g dose.
I took it for a couple years about 20 years ago to help with my workout at the gym. I didn't really need it and all the things you described happened to me. It did make me get bigger I gained weight and it was harder to move around. I stopped using it and lost all the weight.
Um....how much are you taking?
I use creatine every day and notice nothing that you have and I am also not mixing it in just tap water or however you consume it.
Constantly peeing and lots of water weight?
You might have other issues or even your diet is off if you are having those problems.
No
I've been there and done that. It causes hair loss in men, water retention and stomach bloat and upset. In my opinion the juice is not worth the squeeze.
I think it only does so in a small number of people.
I take it every day and if water retention means that I can see my abs and striations in my muscles around my body, I'll take that level of water retention.
Could you please link to your source for the statement about hair loss?
More supplements? Whats about eating 1.2xkilos body weight of protein per day and exercising?
Why keep complaining about H2S after egg consumption? Chickpeas also produce H2S. You can smell it after eating Chickpeas.
Epidemiological studies have suggested possible associations between high levels of dietary protein and increased risk of cancers
@@redauwg911 hello you troll. Writing rubbish yet again?
Hi, @Ciguatera! We don't need that much protein, and excess protein, especially depending on the source, can be harmful. More on that here: nutritionfacts.org/video/do-vegetarians-get-enough-protein/
It does matter where we get our protein, and plant-derived protein seems to be superior for human health. More on that here:
nutritionfacts.org/video/animal-protein-vs-plant-based-protein/
There are many health issues with eggs, such as cholesterol, and TMAO production. More on that here: nutritionfacts.org/video/debunking-egg-industry-myths/ Chickpeas, on the other hand, have health benefits, as other legumes do. More on that here: nutritionfacts.org/video/benefits-of-lentils-and-chickpeas/ I hope that helps!
-Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer
@@NutritionFactsOrg I mentioned the recommended amount for elderly people. They mention this amount in many books for nutritional medicine.
I eat a balanced diet of everything and exercise and I'm not going out to spend money on expensive supplements. Dr Brad Stanfield does a video saying that creatine is necessary for ALL adults.
The problem is the you have no way of knowing if the foods you eat contain the amounts of nutrients that you assume they do.
"I eat a balanced diet of everything"
Um...no.
Moderation is one of the ways that the road to hell is paved with good intentions.
Should someone's diet include ice cream? Bacon? Cheese cake? Fatty meats? Grilled red meat (multiple pathways for cancer including the cooking process here)?
Moderation is what people tell themselves that are refusing to give up what they know is bad. Well, ok, some are brainwashed into thinking that 'Well, it's only a little but every few months,' but almost always there is a little bit of a number of things every few months adding up to eating, drinking, or doing things that you shouldn't almost all the time which gives a nice sum total of a constant assault on the body.
Humans are carnivores. Meat has everything you need in the exact right proportion. No need to supplement if you are eating the proper human diet.
Has anyone else ever noticed an increased incidence of panic attacks while using Creatine?
I stopped using it and noticed a dramatic drop in anxiety.
I was training at the time, and I managed to maintain my strength gains, but they've continued slower now.
Creatine is the new “scheme”. Supplements are all about marketing. Unless you have a diagnosed deficiency there is no reason to take them, all you’re doing is creating expensive pee. Johns Hopkins released a study a few years ago saying just that. The scary thing about it all is the lack of regulation. Study after study has shown that most don’t even have the correct amount of ingredients or contain impurities which can be dangerous.
Pure carnivore way of eating stopped all my aches & pains. Fat & protein>carbs & sugar
Waiting to finish a degree-atine here?!@
I’ll just stick to my 4 lbs of potatoes and head of purple cabbage every day. I get bored of exercise long before my stamina takes a dip. After two hours of lifting and walking for 3mins between sets, it’s like, “okay, what’re we doing here?”
Yikes. My stamina increased tremendously once I cut the plant foods
Hehehe you rached that point let's drink some tea
@@Zachhatesyoutube not likely. Some don't understand whole food, which is plant-based, so they think they must watch (limit) calories. They lack carbs for energy. Those who follow directions have no energy issues. Remember, if all else fails, follow directions.
I listen to your videos at .75 speed even though you end up sounding like you're on valium. 🙂
Dis countray gattz a *melk shortage*
Conclution; exercis😅😅😅
I’ll just stick with my beans and barley thank you.
I'll just eat my meat and thrive 😉
You dont have to choose between food and creatine
@@ZachhatesyoutubeLong term, no.
Finally!
My stomach can not tolerate creatine. Horrible stuff
Maybe in supplement form, but in it's natural form in a nice steak? It's perfect for us
Who cares what you think@@Zachhatesyoutube
Who cares what you think? Were you invited to post here?@@Momfasa
"Animals we eat" speak for yourself. I know that you don't eat animals, Dr Gregor, but humans aren't a homogeneous group - don't lump us together.
A pA pretty bad review of creatine.
This is from the person who does not have muscles, poor eye sight, anemic looks, bald head, etc. I will stick to meat.
Finally someone in the comments who gets it, humans are carnivores!
@@Zachhatesyoutubego bite through a cows neck Mr carnivore.....good luck with that
Dr. Gregor has Sarcopenia
🤡
Who is Dr. Gregor?
Maybe you should first practice reading and writing before dishing out medical diagnoses 😂
Trolls can't even spell correctly
@@akgakg2426 forgive me for get a quacks name wrong by one letter.. shows how much of an argument you vegans have for being malnourished
, totally showed me👍
You can PREVENT sarcopenia by eating superior protein sources like meat, fish, eggs and dairy while doing strength training. You are an ideologue and not concerned about health as such.
ah the irony.
Thanks for the poor advice you troll 🤡
Stop combining your meat with plants, the fiber prevents digestion, we cannot process fiber that's why we poop it out, it is an anti nutrient. Eat carnivore and you will not get this problem, among many many other problems.
Even if this were true (which it is not), you would have to ignore the significant CVD (the leading cause of death) and cancer risk increases associated with meat.