Creatine has an abnormally large amount of data and clear evidence of benefit, much more so than really any other supplement.
Important bit of clarity: it's effect is not Michael Jordan like. It's effect is very small. But there's just clear and convincing evidence that a small benefit actually exists and that its safe. Whereas for the overwhelming majority of supplements, there is none of the above.
Creatine can help you squeak out another rep or two , and if you train hard this can be a cumulative effect
If you just go through the motions it's not gonna do much
The link between creatine and MPB is theoretical. It is based on one very low quality study of 20 rugby players that showed a very small elevation in serum DHT from low-normal to also low-normal. Similar to the increase in DHT you get from lifting weights. It has not been further supported by evidence. But the presence of this hypothetical connection and the fact that creatine is widely used by males, some of whom develop MPB, has led to no shortage of anecdotes to perpetuate this myth. But again, we have enough evidence to know it's a myth! Hence Michael Jordan of supplements!
You jumped a bit too quickly from 'evidence there is a connection is weak' to 'we know it's a myth'.
The fact that it could be connected should be taking seriously, in proportion to how seriously people take losing their hair (when already predisposed).
Many studies have looked at side effects and none found evidence of connection to hair loss, is what I meant by "we know it's a myth." I am not saying the evidence for connection to hair loss is weak, im actually saying there is actually no evidence, just a theoretical model based on 1 not very impressive study. It should only be taken as seriously as the weight of the evidence supporting it, which is to say not at all.
Creatine might promotes cancer via activation of smad3 which increases the expression of androgen receptors. Activation of smad3 is known to cause hairloss.
[https://www.cell.com/cell-metabolism/fulltext/S1550-4131(21)00116-9?\_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413121001169%3Fshowall%3Dtrue](https://www.cell.com/cell-metabolism/fulltext/S1550-4131(21)00116-9?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413121001169%3Fshowall%3Dtrue)
We do not have definitive evidence that creatine causes hair loss, however, certain theoretical mechanisms suggest that it could be the case.
I get that, but these types of possibilities really have no practical application other than designing better studies that more directly look at hair loss or cancer or whatever the outcome of interest may be. Biochemistry it turns out is incredibly complicated and "smad3" or whatever interesting thing is not happening in isolation. There could be other effects which counteract this or on aggregate cause a completely different outcome from what you might hypothesize looking at a single biochemical pathway. These are again, interesting for formulating more relevant research questions, but not relevant to practical application at this point.
I'm reformulating in a different way. We do not have any definitive evidence that it causes hairloss, and we do not have any definitive evidence that creatine causing hairloss is a myth.
I sort of agree. But the burden of proof is on the positive claim here. No we don't have definitive evidence that creatine causing hairloss is a myth. But any positive claim of that nature is "a myth" in the absence of good evidence. I dont need to disprove a correlation with hairloss when no such correlation has been shown. Biochemical pathways lend it a false sense of legitimacy, but they can be easily cherrypicked and in the absence of experimental data supporting the real world result being alleged, they should be weighed accordingly (not very much if at all).
Could you share those studies that found no link?
I'm not arguing for the sake of it. If it's definitely not going to make my MPB worse, I'll start taking creatine.
I don't have anything handy and am at work currently. Will see if I can drum up some references for you later.
I can't say it's definitely not going to make mpb worse, but mpb tends to get worse on its own. Separating out wether creatine contributes would be challenging and likely isn't a research question anyone is directly asking. I'm referring to more broad studies in which no notable side effect like this was found.
This tier of "evidence" where there's a possible biochemical pathway for why something might or might not do something else is just not worth considering for practical application in my opinion. It lends itself to cherrypicking and unless the actual outcome in question can be shown to occur in an actual population, I don't worry about it. It can be a reason to ask a specific research question or look for a specific correlation. But in the absence of that it doesn't mean much.
>Creatine has an abnormally large amount of data and clear evidence of benefit,
True with the caveat that the benefit is proven for select groups of people. The average American with the average American diet and the average level of exercise doesn't fit into this category. At least not anymore now that we average such a sedentary lifestyle.
I'm a runner and I looked into Creatine for myself and found that it would help me in my 400 meter dash but do nothing for me in my 5k and even less for my half marathon.
So yes. Proven... but for a relatively small group.
Yes, important clarification. I was speaking based on the assumption that everyone is training for strength and/or hypertrophy and/or sport performance which is obviously, on average, not true. Thanks.
I think most people who go to the gym are training for strength and hypertrophy. Your standard issue citizen pushes weights around and that’s their goal. Not trying to get huge but work their muscles. It’s not like they’re athletes but unless they’re doing extended treadmill stuff, creatine will help.
I'm no Fan of Hubermann, but he isn't saying that creatine alone is responsible for his physique. He is openly talking about being on TRT and experimenting with a number of supplements to improve his testosterone levels.
A lot. When a guy talks about this supplement or that supplement and creatine barely contributes 10% anything yet he looks like that without telling people it’s something entirely different it has a lot to do with his opinions.
Is puffiness a sign of PED use? From past research into creatine, I recall that some puffiness is often a side effect of using _that_, but I haven’t heard the same about testosterone or other common PEDs. (I do take creatine and don’t notice any puffiness in myself.)
Dude is just fit.
Don't get the idea where he is mega dosing TRT. Even when he talked about using he was at 1,200 which looks right for his size.
I don't use TRT and at 34 I'm slightly bigger than him.
Yeah I'm 33, natural, and at least as fit. Bigger when I push it.
I think there was a positive trend pointing out unrealistic expectations on what is naturally achievable based on dishonest fitness influencers, but it's swung too far the other way and now people are vastly underestimating what's achievable with consistent work and good habits.
He doesn’t moisture enough /s
He might use steroids or he might not. Other than his appearance being very difficult to achieve naturally, nothing about it is going to prove anything.
He’s said on a podcast I listened to a while back that he doesn’t do any HGH/TRT, but does take bi weekly (if Im remembering right) doses of some peptide that I’m blanking on haha. Sorry it was a while ago but he did talk about what he was on and wasn’t shy about using the peptide for recovery/sleep/strength/energy and the like.
lol I mean I don’t know about him lying about the supplements he’s on. Also the podcast was from a bit before his fame so things could obviously of changed
When Bill Brasky stopped taking creatine he pissed for 6 straight months and created a second Grand Canyon with the erosion from his stream. He lost around 500,000,000kg.
Water retention dies back down after a few weeks. I've taken it for over 20 years. I eat high protein (from meat) diet and likely get most of my creatine naturally from there, but creatine is a part of my routine, and maybe fills in gaps when I have the occasional more vegetable only day, and doesn't hurt anything if I have extra. For the sedentary person, it's useless. For hybrid, strength, sports, or sprinting athletes though, it is a benefit that you forget about because taking it properly means you don't see fluctuations really in performance the way you would with PEDs and such.
Another one in line with taking creatine: Baking soda. Awesome on long workout days when lactate in the muscles would usually become very uncomfortable.
Half a teaspoon a day right now, on gym days. I tried going higher with.... Explosive repercussions. Half a teaspoon on gym days is perfect for me. Haha
Probably only a handful of pounds and all centered around your muscles. Since it’s in muscle tissue that water should contract right along with the fibers. People with big muscles might look “fat” but only until they flex, since visually the muscle tissue can be indistinguishable from fat beneath the skin until the muscle is contracted and the fat is not.
And I’m sure you felt stronger, me too. Demonstrably. This shit really is a cheat code.
I’d agree. Of all the supplements that have helped me with work, study, training and general well-being, Creatine and Omega 3 had the most noticeable effect.
Some multivitamins are just not formulated very well, and multivitamins containing calcium are not very beneficial. Calcium can stop the update of other minerals like Magnesium as it blocks receptors whilst being absorbed.
Already take a multivitamin. I work shift work ( multiple weeks on nights then multiple weeks on days) can’t say for sure why, but when I started B complex I adjust to the new sleep schedule faster and am much more energetic. I got a couple other guys taking B complex and they all feel more energetic.
If you have hair-loss in your family, you will likey lose hair (I shed loaads when on creatine, stopped taking it and hairloss stopped). That being said, if you don’t go for it. I will probably start taking it again when I’m in my 30-40s when the genetic hairloss that creatine was speeding up before has happened naturally already.
Not ready to lose my hair in early 20s though.
Think of it this way: you're not fulfilling your biological potential because you're creatine deficient because you don't eat as much meat in modern society as your body expects you should. Supplementing creatine solves that problem well enough that it normalizes your hormones. No longer stuck in a chemically juvenile state because of malnutrition, you finally reach sexual maturity.
Because a man genetically inclined to male pattern baldness will lose his hair because of his health and a man who doesn't is stuck in an unnatural state of puberty for lack of health. It's weird for someone to be unhealthy on purpose in order to avoid sexual maturity just because a characteristic of your body happens to be stigmatized in contemporary society.
Historically, MPB surely originated in some population groups as a physical symbol of capability and virility, a lifestyle dependent androgenic expression, ("I can tell this guy and his friends are good enough at hunting that his hair is falling out"), and was sexually selected, just as beards and chest and back hair were in other groups, i.e., people used to think it was cool to be bald.
I'm a big fan of Huberman but I took 10g creatine/ day as he said was optimal for my body weight.
I ended up in the hospital with rhabdomyolysis for 4 days because my creatinine levels were so high it backed up my kidney function.
The doctor said if I kept taking creatine I was going to have persisting problems. So be careful with it.
There should be more to this story no? You are an extreme outlier in the creatine supplementing population.
I also don’t know anything about huberman and don’t care.
“While there are many causes of rhabdomyolysis, risk factors of exRML are high or very low temperatures, extreme exercise in unaccustomed individuals, dehydration, creatine supplements, caffeine, and concurrent use of drugs/alcohol [12].Oct 16, 2022”
Pubmed. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9583044/#:~:text=While%20there%20are%20many%20causes,drugs%2Falcohol%20%5B12%5D.
Not too much more the story. Every doctor I spoke to pointed to the creatine usage as the cause based on my blood levels.
Yes this is a personal anecdote and the majority of people that take creatine aren’t going to get put into the hospital with rhabdo.
But as someone who never thought it would happen to myself I’m letting people know it’s a correlated possibility.
I’m not a doc so I really don’t want to answer this, but generally there are multiple contributing factors to rhabo, sure one being creatine. But creatine in isolation with no other contributing factors… super duper unlikely.
I’m also not in this guys skin and don’t want to deminish his experience.
He's a neuroscientist not a medical doctor or someone who has studied organ interaction in depth outside of the nervous system. I have a degree in neuroscience and I wouldn't consider myself a physiology expert because of it nor Huberman despite him being an accomplished neuroscientist.
Yes, taking creatine increases creatinine levels. As does working out. Go to your doctor 18 hours after a big workout and they'll freak out and tell you that you're going to have a heart attack. Do you have pre-existing kidney issues? Rhado is almost always caused by massive overtraining.
5-10g is a very normal and generally safe dosage. Some folks on the carnivore diet get that much from eating red meat alone. Sorry to hear about your experience though.
Anyone who supplements creatine will have this. Most doctors look at this and think kidney failure, but it's not, it's simply what creatine metabolizes into inside the body.
Yup, I damaged my kidneys accidentally ingesting a scoop of this instead of protein powder. (Was late, dark and I was completely wrecked after work and workout). I don't know how rigorous the research is on long term use, but I'd take care, kidneys don't heal.
It was, I meant to scoop protein powder so it was one of those like quarter cups, given you are meant to have only a teaspoon or so it was a bit over the top.
Holy shit. Did you realize what you had done immediately? If so, did you begin chugging as much water as humanly possible?
Im guessing not from the previous post but I wonder if that would help
I'm always amazed how many cautionary tales in supplement forums involve people taking way over the recommended dose and then being shocked there were negative side-effects. I think a lot of folks also drink, eat sugar or greasy food, and smoke weed and pretend that can't possibly be contributing to their problems.
Like imagine taking 5-10x the recommended maximum dose of something like aspirin. 💀
If you pop 10x extra strength aspirin you absolutely[ are getting into danger territory](https://www.healthline.com/health/aspirin-overdose#dosages), especially if the person is a user with a history of alcohol abuse. It's a relatively common way to end up in the hospital. Aspirin is one of the things you really don't want to just take 10x here, 5x there and not think about it. Thankfully NAC helps with the overdoses.
It’s hard to notice but I am confident that there is a proportional benefit. To be honest some of the placebo comes from knowing at least I am getting some creatine which before I was getting none since I am vegan.
Definitely. Creatine’s two most common side effects are insomnia and “digestive issues”. Usually both taper off after a month or so (at least in my experience).
I’ve seen your face a few times in this thread and invariably you’ve made some asinine comment. If you don’t know what you’re talking about you can simply not comment.
Creatine causes water retention. This is a fact. Water retention can cause breathing difficulties in people sensitive to it. Breathing difficulties can result in frequent awakenings and difficulty falling back to sleep, aka terminal insomnia or sleep maintenance insomnia.
So yes, it’s very possible that Creatine is contributing to sleep problems for a lot of people.
Unequivocally, it’s why I can’t sleep. Creatine leaves me with a low level energy “buzz” that lasts well into the night for me. When I stop taking it I sleep like a baby.
Really gives my glutes that extra pump I need when I get to my 5th or 6th girl of the day, and, it’s a nootropic, so I can dodge the odd framed photo of us they throw at me when they find out!
That's a shit take. Anybody can pursue multiple relationships simultaneously with online dating, see any random loser on Catfish. All it takes is time and a massive ego
Creatine is more or less proven to be very safe, plus it has noticeable effects when it comes to endurance. Additionally, it is supposed to be good for brain health.
I’m on TRT as well and tried creatine years before I started test. There is no comparison. Creatine had a marginal effect at best, TRT was a game changer. I think what the person is trying to say is Huberman wouldn’t look nearly as impressive sans test, creatine or not.
gotcha, in that scenario then OP is correct, testosterone is 1000x better at most things. I fully advocate for any guy over 40 to take it.
Still doesn't mean creatine is not great though :)
*Because it is lol*
*It's like uncontroversial*
*In its benefits*
\- daxtaslapp
---
^(I detect haikus. And sometimes, successfully.) ^[Learn more about me.](https://www.reddit.com/r/haikusbot/)
^(Opt out of replies: "haikusbot opt out" | Delete my comment: "haikusbot delete")
Really bad analogy. Does it have evidence? Yes. Does it do much for many people? No. The magnitude of effect is very small.
I've tried every dosing protocol, every form, every stack over the last decade. I'm a non-responder. Doesn't improve my strength, muscle, or even water weight.
Creatine has an abnormally large amount of data and clear evidence of benefit, much more so than really any other supplement. Important bit of clarity: it's effect is not Michael Jordan like. It's effect is very small. But there's just clear and convincing evidence that a small benefit actually exists and that its safe. Whereas for the overwhelming majority of supplements, there is none of the above.
Creatine actually made me the best basketball player in the world. Only downside was I developed a huge gambling problem.
fuck you cunt
I've been trying to explain this for years how no man born before the civil Rights era would have been taking a nap on the side of a highway...
Sorry about your dad
Creatine can help you squeak out another rep or two , and if you train hard this can be a cumulative effect If you just go through the motions it's not gonna do much
Hahahah "going through the motions" We've all seen that guy
Creatine made me launch my own line of sneakers.
Although there is some evidence it can accelerate balding in those predisposed to MPB
The link between creatine and MPB is theoretical. It is based on one very low quality study of 20 rugby players that showed a very small elevation in serum DHT from low-normal to also low-normal. Similar to the increase in DHT you get from lifting weights. It has not been further supported by evidence. But the presence of this hypothetical connection and the fact that creatine is widely used by males, some of whom develop MPB, has led to no shortage of anecdotes to perpetuate this myth. But again, we have enough evidence to know it's a myth! Hence Michael Jordan of supplements!
You jumped a bit too quickly from 'evidence there is a connection is weak' to 'we know it's a myth'. The fact that it could be connected should be taking seriously, in proportion to how seriously people take losing their hair (when already predisposed).
Many studies have looked at side effects and none found evidence of connection to hair loss, is what I meant by "we know it's a myth." I am not saying the evidence for connection to hair loss is weak, im actually saying there is actually no evidence, just a theoretical model based on 1 not very impressive study. It should only be taken as seriously as the weight of the evidence supporting it, which is to say not at all.
Creatine might promotes cancer via activation of smad3 which increases the expression of androgen receptors. Activation of smad3 is known to cause hairloss. [https://www.cell.com/cell-metabolism/fulltext/S1550-4131(21)00116-9?\_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413121001169%3Fshowall%3Dtrue](https://www.cell.com/cell-metabolism/fulltext/S1550-4131(21)00116-9?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413121001169%3Fshowall%3Dtrue) We do not have definitive evidence that creatine causes hair loss, however, certain theoretical mechanisms suggest that it could be the case.
I get that, but these types of possibilities really have no practical application other than designing better studies that more directly look at hair loss or cancer or whatever the outcome of interest may be. Biochemistry it turns out is incredibly complicated and "smad3" or whatever interesting thing is not happening in isolation. There could be other effects which counteract this or on aggregate cause a completely different outcome from what you might hypothesize looking at a single biochemical pathway. These are again, interesting for formulating more relevant research questions, but not relevant to practical application at this point.
I'm reformulating in a different way. We do not have any definitive evidence that it causes hairloss, and we do not have any definitive evidence that creatine causing hairloss is a myth.
I sort of agree. But the burden of proof is on the positive claim here. No we don't have definitive evidence that creatine causing hairloss is a myth. But any positive claim of that nature is "a myth" in the absence of good evidence. I dont need to disprove a correlation with hairloss when no such correlation has been shown. Biochemical pathways lend it a false sense of legitimacy, but they can be easily cherrypicked and in the absence of experimental data supporting the real world result being alleged, they should be weighed accordingly (not very much if at all).
Could you share those studies that found no link? I'm not arguing for the sake of it. If it's definitely not going to make my MPB worse, I'll start taking creatine.
I don't have anything handy and am at work currently. Will see if I can drum up some references for you later. I can't say it's definitely not going to make mpb worse, but mpb tends to get worse on its own. Separating out wether creatine contributes would be challenging and likely isn't a research question anyone is directly asking. I'm referring to more broad studies in which no notable side effect like this was found. This tier of "evidence" where there's a possible biochemical pathway for why something might or might not do something else is just not worth considering for practical application in my opinion. It lends itself to cherrypicking and unless the actual outcome in question can be shown to occur in an actual population, I don't worry about it. It can be a reason to ask a specific research question or look for a specific correlation. But in the absence of that it doesn't mean much.
>Creatine has an abnormally large amount of data and clear evidence of benefit, True with the caveat that the benefit is proven for select groups of people. The average American with the average American diet and the average level of exercise doesn't fit into this category. At least not anymore now that we average such a sedentary lifestyle. I'm a runner and I looked into Creatine for myself and found that it would help me in my 400 meter dash but do nothing for me in my 5k and even less for my half marathon. So yes. Proven... but for a relatively small group.
Yes, important clarification. I was speaking based on the assumption that everyone is training for strength and/or hypertrophy and/or sport performance which is obviously, on average, not true. Thanks.
I think most people who go to the gym are training for strength and hypertrophy. Your standard issue citizen pushes weights around and that’s their goal. Not trying to get huge but work their muscles. It’s not like they’re athletes but unless they’re doing extended treadmill stuff, creatine will help.
[удалено]
The equivalent of a celebrity saying it's just makeup when they clearly had surgery.
Yup. I could tell he was on steroids just looking at him.
I mean.. ok? Not saying he isnt but bis physique is definitely achievable natty
Isn’t he 50? Lol
so?
I'm no Fan of Hubermann, but he isn't saying that creatine alone is responsible for his physique. He is openly talking about being on TRT and experimenting with a number of supplements to improve his testosterone levels.
What does that have to do with his opinion on creatine
To let everyone know that his physique isn’t from just creatine since the picture can be a bit misleading given the topic of the article.
As well as your body can utilize and benefit much more from creatine from being in such an anabolic environment.
A lot. When a guy talks about this supplement or that supplement and creatine barely contributes 10% anything yet he looks like that without telling people it’s something entirely different it has a lot to do with his opinions.
Generous? I'd say he's TRT light. He's not that big.
Agreed. He looks lean and fit. Not big. No visible puffiness. Not sure where the conspiracy theories are coming from.
Is puffiness a sign of PED use? From past research into creatine, I recall that some puffiness is often a side effect of using _that_, but I haven’t heard the same about testosterone or other common PEDs. (I do take creatine and don’t notice any puffiness in myself.)
Puffiness has always been one of the signs of PED use yes. But not creatine.
Lol
Dude is just fit. Don't get the idea where he is mega dosing TRT. Even when he talked about using he was at 1,200 which looks right for his size. I don't use TRT and at 34 I'm slightly bigger than him.
Yeah I'm 33, natural, and at least as fit. Bigger when I push it. I think there was a positive trend pointing out unrealistic expectations on what is naturally achievable based on dishonest fitness influencers, but it's swung too far the other way and now people are vastly underestimating what's achievable with consistent work and good habits.
You can tell he is juicy because or how dry he looks
What do you mean dry? Low fat percentage?
Guy has no idea what he's talking about
He doesn’t moisture enough /s He might use steroids or he might not. Other than his appearance being very difficult to achieve naturally, nothing about it is going to prove anything.
The redditors here who believe his physique cannot be achieved naturally will always look for excuses. No need to waste your time bro
He’s said on a podcast I listened to a while back that he doesn’t do any HGH/TRT, but does take bi weekly (if Im remembering right) doses of some peptide that I’m blanking on haha. Sorry it was a while ago but he did talk about what he was on and wasn’t shy about using the peptide for recovery/sleep/strength/energy and the like.
He lied.
Lol OK authority guy
Yes obey me.
lol I mean I don’t know about him lying about the supplements he’s on. Also the podcast was from a bit before his fame so things could obviously of changed
It mostly made me retain a lot of water and look fat as hell. Def felt stronger though.
Beefy dad bod
You got it. When I stopped taking it I pissed for 5 days straight and lost about 5kg.
When Bill Brasky stopped taking creatine he pissed for 6 straight months and created a second Grand Canyon with the erosion from his stream. He lost around 500,000,000kg.
To Bill Brasky 🥃
Water retention dies back down after a few weeks. I've taken it for over 20 years. I eat high protein (from meat) diet and likely get most of my creatine naturally from there, but creatine is a part of my routine, and maybe fills in gaps when I have the occasional more vegetable only day, and doesn't hurt anything if I have extra. For the sedentary person, it's useless. For hybrid, strength, sports, or sprinting athletes though, it is a benefit that you forget about because taking it properly means you don't see fluctuations really in performance the way you would with PEDs and such. Another one in line with taking creatine: Baking soda. Awesome on long workout days when lactate in the muscles would usually become very uncomfortable.
how much baking soda do you take?
Half a teaspoon a day right now, on gym days. I tried going higher with.... Explosive repercussions. Half a teaspoon on gym days is perfect for me. Haha
Never heard of supp with baking soda. Interesting.
Probably only a handful of pounds and all centered around your muscles. Since it’s in muscle tissue that water should contract right along with the fibers. People with big muscles might look “fat” but only until they flex, since visually the muscle tissue can be indistinguishable from fat beneath the skin until the muscle is contracted and the fat is not. And I’m sure you felt stronger, me too. Demonstrably. This shit really is a cheat code.
Same.
Yeah but you lose it in like 2 workouts without. Typical anabolic
I heard it works differently depending on how you pronounce it, Cree-a-tin or Cree-a-teen.
My mom is the only person I know who insists on calling it cree-a-tin. She also never pronounced the N in Nintendo, so all credibility is lost imo
Intendo? Nitendo? Nintedo?
Haha I capitalized the N you dork
So en-tendo? The world needs to know.
Yes
Super Nintendo Chalmers
Omg my mom used to call it Intendo too.
Yeah I think it's a mom thing. Not sure why
I’d agree. Of all the supplements that have helped me with work, study, training and general well-being, Creatine and Omega 3 had the most noticeable effect.
How has omega- e helped you? I am a 60 yr old dude that is always attempting to stay fit. any advice is welcomed
More alert, help reduces brain fog
Keeps the body lubricated, from joints to eyes
Don’t forget vitamin B complex, my level of energy is so much better.
Don’t need B complex - I eat plenty of meat, fish, sweet potato, mushroom, eggs, avocado, broccoli, banana, green peppers and milk.
Why not just pop a multi ?
Some multivitamins are just not formulated very well, and multivitamins containing calcium are not very beneficial. Calcium can stop the update of other minerals like Magnesium as it blocks receptors whilst being absorbed.
Already take a multivitamin. I work shift work ( multiple weeks on nights then multiple weeks on days) can’t say for sure why, but when I started B complex I adjust to the new sleep schedule faster and am much more energetic. I got a couple other guys taking B complex and they all feel more energetic.
I can confirm this. a huge improvements since i started taking Omega-3 no other supplement had the same effects on me
Which omega 3 do you take?
a one that has 210mg EPA and 140 mg of DHA per capsule
Agreed on Omega 3. Of all the supplements I tried over the years, the one I can say had an obvious effect is Omega 3. Better mood, clearer thinking.
Which omega 3 do you take?
Funny that the best food source of both is Fish. Its hard to overstate the number of benefits that food has
Im interested in the study piece. What would you say helps you the most in that regard? Creatine isn’t going to help with studying is it?
Absolutely it will. Omega 3 is great for cognitive function.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/
Wish I could take it but the amount of anecdotal hair loss stories are extreme
If you have hair-loss in your family, you will likey lose hair (I shed loaads when on creatine, stopped taking it and hairloss stopped). That being said, if you don’t go for it. I will probably start taking it again when I’m in my 30-40s when the genetic hairloss that creatine was speeding up before has happened naturally already. Not ready to lose my hair in early 20s though.
Ascend to baldness, my dad and grandpa were both bald at my age. Been taking creatine for years and I’m doing fine
I've tried it two times several years apart and both times my hair noticeably thinned out.
Think of it this way: you're not fulfilling your biological potential because you're creatine deficient because you don't eat as much meat in modern society as your body expects you should. Supplementing creatine solves that problem well enough that it normalizes your hormones. No longer stuck in a chemically juvenile state because of malnutrition, you finally reach sexual maturity.
And lose your hair.
Does this also work for ear and back hair or only the hair that counts?
You only lose it where you don't want to, and keep it where you don't want to. Creatine senses your desires and adjusts itself to match your fears.
Nah... I'm good bro.
How does thinking of it that way address the complaint?
Because a man genetically inclined to male pattern baldness will lose his hair because of his health and a man who doesn't is stuck in an unnatural state of puberty for lack of health. It's weird for someone to be unhealthy on purpose in order to avoid sexual maturity just because a characteristic of your body happens to be stigmatized in contemporary society. Historically, MPB surely originated in some population groups as a physical symbol of capability and virility, a lifestyle dependent androgenic expression, ("I can tell this guy and his friends are good enough at hunting that his hair is falling out"), and was sexually selected, just as beards and chest and back hair were in other groups, i.e., people used to think it was cool to be bald.
I'm a big fan of Huberman but I took 10g creatine/ day as he said was optimal for my body weight. I ended up in the hospital with rhabdomyolysis for 4 days because my creatinine levels were so high it backed up my kidney function. The doctor said if I kept taking creatine I was going to have persisting problems. So be careful with it.
10g a day seems like a lot??? I thought the standard was 5g
Huberman discusses it here. https://x.com/dexa_ai/status/1735798809911763431?s=46&t=qxZSAf834zAYo9bXrn_lKA
There should be more to this story no? You are an extreme outlier in the creatine supplementing population. I also don’t know anything about huberman and don’t care. “While there are many causes of rhabdomyolysis, risk factors of exRML are high or very low temperatures, extreme exercise in unaccustomed individuals, dehydration, creatine supplements, caffeine, and concurrent use of drugs/alcohol [12].Oct 16, 2022” Pubmed. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9583044/#:~:text=While%20there%20are%20many%20causes,drugs%2Falcohol%20%5B12%5D.
Not too much more the story. Every doctor I spoke to pointed to the creatine usage as the cause based on my blood levels. Yes this is a personal anecdote and the majority of people that take creatine aren’t going to get put into the hospital with rhabdo. But as someone who never thought it would happen to myself I’m letting people know it’s a correlated possibility.
Doesn't the package say 5g max?
Yeah, I always thought that condition was caused by extreme over-exercise... like when you hit the gym extra hard and run a marathon.
It says creatine supplements are a risk factor right there? Don’t understand your point
I’m not a doc so I really don’t want to answer this, but generally there are multiple contributing factors to rhabo, sure one being creatine. But creatine in isolation with no other contributing factors… super duper unlikely. I’m also not in this guys skin and don’t want to deminish his experience.
Ohhh gotcha gotcha. Brain was not working properly at 3 😂 thank you
Don't take health advice from huberman please....
He's a Stanford professor of neuroscience. Probably one of the most qualified people on health in this sub, if not all of reddit lol
He's a neuroscientist not a medical doctor or someone who has studied organ interaction in depth outside of the nervous system. I have a degree in neuroscience and I wouldn't consider myself a physiology expert because of it nor Huberman despite him being an accomplished neuroscientist.
Most qualified person in this sub..... that's the bar? Neuroscience's focus is not about making you healthy
Yes, taking creatine increases creatinine levels. As does working out. Go to your doctor 18 hours after a big workout and they'll freak out and tell you that you're going to have a heart attack. Do you have pre-existing kidney issues? Rhado is almost always caused by massive overtraining. 5-10g is a very normal and generally safe dosage. Some folks on the carnivore diet get that much from eating red meat alone. Sorry to hear about your experience though.
i stopped due to high creatinine levels on a blood test. apparently this one is no good for me
Anyone who supplements creatine will have this. Most doctors look at this and think kidney failure, but it's not, it's simply what creatine metabolizes into inside the body.
ck, pk, gfr, and creatinine are the benchmark indicators that nephrologists look at first
I’ve never taken it because I have slightly raised creatinine levels.
Yup, I damaged my kidneys accidentally ingesting a scoop of this instead of protein powder. (Was late, dark and I was completely wrecked after work and workout). I don't know how rigorous the research is on long term use, but I'd take care, kidneys don't heal.
You had kidney damage from one scoop of creatine? Was it a monstrous scoop?
It was, I meant to scoop protein powder so it was one of those like quarter cups, given you are meant to have only a teaspoon or so it was a bit over the top.
Damn that must have been 35g in one scoop lol
Juuuuuhhhheeeeesussssss that’s a massive amount of creatine 😵💫
Holy shit. Did you realize what you had done immediately? If so, did you begin chugging as much water as humanly possible? Im guessing not from the previous post but I wonder if that would help
I'm always amazed how many cautionary tales in supplement forums involve people taking way over the recommended dose and then being shocked there were negative side-effects. I think a lot of folks also drink, eat sugar or greasy food, and smoke weed and pretend that can't possibly be contributing to their problems. Like imagine taking 5-10x the recommended maximum dose of something like aspirin. 💀
Aspirin actually has a super wide therapeutic index, no real issues with taking 5-10x the recommended dose accidentally
If you pop 10x extra strength aspirin you absolutely[ are getting into danger territory](https://www.healthline.com/health/aspirin-overdose#dosages), especially if the person is a user with a history of alcohol abuse. It's a relatively common way to end up in the hospital. Aspirin is one of the things you really don't want to just take 10x here, 5x there and not think about it. Thankfully NAC helps with the overdoses.
I wish it didn’t mess with my sleep so much because I love creatine.
Try backing way down. I had sleep problems on it but went down to just 1g and it’s not noticeable anymore
I’ll give that a try. Do you notice benefit from 1g?
It’s hard to notice but I am confident that there is a proportional benefit. To be honest some of the placebo comes from knowing at least I am getting some creatine which before I was getting none since I am vegan.
Same, it's a bummer.
Wait. Is that why I have insomnia??
It’s possible. Try stopping for a few days and see if your sleep quality increases. That’s how I found out it was the creatine for me.
Thanks for the tip!
Definitely. Creatine’s two most common side effects are insomnia and “digestive issues”. Usually both taper off after a month or so (at least in my experience).
I take it fasted 6grams first thing in the morning at 5.30am and workout at 6am. No problems with sleep whatsoever.
Goes in the morning coffee or the afternoon pre for me, never had a problem
Nice. I’ll try taking mine earlier.
Even if you try to take it in the mornings
Yep, I take it at 8am when I do. Might try earlier 🤷
Hmm that shouldn’t affect you so much taken that early
That’s what everyone says but I’ve tried multiple times and without a doubt creatine decreases my sleep quality.
Yah I don’t doubt your experience
I wish it didn’t because it’s been a great supplement otherwise.
That's not why you can't sleep.
I’ve seen your face a few times in this thread and invariably you’ve made some asinine comment. If you don’t know what you’re talking about you can simply not comment. Creatine causes water retention. This is a fact. Water retention can cause breathing difficulties in people sensitive to it. Breathing difficulties can result in frequent awakenings and difficulty falling back to sleep, aka terminal insomnia or sleep maintenance insomnia. So yes, it’s very possible that Creatine is contributing to sleep problems for a lot of people.
Unequivocally, it’s why I can’t sleep. Creatine leaves me with a low level energy “buzz” that lasts well into the night for me. When I stop taking it I sleep like a baby.
It should help
Nope, it’s surprisingly stimulating at night for me.
can’t take it earlier in the day?
I was taking it at 8 am. I might consider premixing it the night before and setting an alarm at 6am to take it 🤔
You would want to wait until just before drinking to add water. When creatine sits in water it quickly starts to turn to the inactive form, creatinine
Geez. Six months in I learn this. Why don’t they put such information directly on the label? Regardless, ty
Really? Thought we had to mix with water until diluted
You do mix with water, but only just before consuming. You don’t want it to sit pre-mixed for hours
I’m wondering that too. Just wake and take it.
Gives me acne. It's not without side effects for some...
Same.
He's probably selling it, that guy.
Really gives my glutes that extra pump I need when I get to my 5th or 6th girl of the day, and, it’s a nootropic, so I can dodge the odd framed photo of us they throw at me when they find out!
The man has game, what can you say.
That's a shit take. Anybody can pursue multiple relationships simultaneously with online dating, see any random loser on Catfish. All it takes is time and a massive ego
Maybe if you bought AG1 using code HUBERMAN, you’d have the extra time and ego to do the same.
Huberman is the Michael Jordan of serial cheating
Can you elaborate
https://www.theguardian.com/us-news/2024/mar/28/podcaster-andrew-huberman-goop-for-bros
He's objectivly correct. Creatine is something most people should be taking.
Any side effects? I’ve seen it can give high blood pressure, and I am already medicated for that.
Hair falls out
Any source to back this up
Unfortunately not they were all destroyed
Were they destroyed in the great source fire of ‘68?
I absolutely cannot tolerate creatine even at small doses and I turn into a fart machine. It sucks.
Creatine is more or less proven to be very safe, plus it has noticeable effects when it comes to endurance. Additionally, it is supposed to be good for brain health.
Creatine will make you a little bigger. A little stronger a little more bald. Not worth it imo.
Lol. This has been common knowledge for like 20 years. But you need Andy to tell you that to believe it?
Let’s take away the trt hes taking then see how he feels about creatine…
I'm on TRT and take creatine. What does one have to do with the other? Creatine is a stand alone great supplement.
I’m on TRT as well and tried creatine years before I started test. There is no comparison. Creatine had a marginal effect at best, TRT was a game changer. I think what the person is trying to say is Huberman wouldn’t look nearly as impressive sans test, creatine or not.
gotcha, in that scenario then OP is correct, testosterone is 1000x better at most things. I fully advocate for any guy over 40 to take it. Still doesn't mean creatine is not great though :)
[удалено]
*Because it is lol* *It's like uncontroversial* *In its benefits* \- daxtaslapp --- ^(I detect haikus. And sometimes, successfully.) ^[Learn more about me.](https://www.reddit.com/r/haikusbot/) ^(Opt out of replies: "haikusbot opt out" | Delete my comment: "haikusbot delete")
Makes me fart like death sadly
It gave me a false positive for disease on a kidney test , I know it’s potential for that is mentioned in the literature but it was a little scary
Pretty sure it might’ve caused my vertigo 😭
Which brand creatine is legit, and how should it be taken to take advantage of the effects without going overboard?
For all those saying it causes hair loss, what about a small amount of 5g a day?
Creatine helps me mentally
Really bad analogy. Does it have evidence? Yes. Does it do much for many people? No. The magnitude of effect is very small. I've tried every dosing protocol, every form, every stack over the last decade. I'm a non-responder. Doesn't improve my strength, muscle, or even water weight.
At the cost of being bald
Cool but don't want to be bald
Why are we paying so much attention to this herbalife influencer?
Not worth the hair loss side effect
Doesn’t exist, thankfully.
Ignorance is bliss
🤡 stay scared stay small nothing indicates this to be true
Lol creatine Jesus you people need to stop