Yes, creatine has been used in sports and by “meatheads” in the gym for decades, and for the last 5-10 years in functional medicine, but now we are all catching up and here are a few things you might not know about creatine.
- In sperm, creatine provides the power used to flip the tail and swim up the vaginal canal. This suggests that creatine is important to male fertility.
- In our eyes, creatine provides the power needed to translate light and darkness into the electrical signals that generate vision once integrated within our brains. This suggests thatcreatine is important to healthy vision.
- In the hair of our inner ear, creatine provides the power needed for high-sensitivity hearing, balance, and equilibrium. In mice, creatine supplementation protects them from noise-induced hearing loss. Thus, creatine is important to healthy hearing.
- In our stomach, creatine provides the power to pump the stomach acid needed to digest our food. In the intestines, creatine provides the power needed to absorb nutrients. Our intestines have large finger-like projections known as villi that provide the enormous surface area needed for nutrient absorption, and the cells at the tips of the villi need to be replaced every few days. Creatine provides the large amount of energy needed to replace these cells on such a quick schedule. All of this suggests that creatine is very important to digestion and gastrointestinal health.
- In our skin, creatine provides the power for the production of the keratin that lines the outer surface. It powers hair growth, too. It even powers the production of sebum, which keeps our skin water-proof and lubricated. When scientists study isolated skin cells, topical application of creatine protects them from the damage induced by ultraviolet light. Creatine also provides the power for wound healing. All of this suggests that creatine can help maintain vibrant, healthy, youthful skin.
- Our brains are only two percent of our bodyweight, but consume twenty percent of our energy. This huge energy demand is largely provided by creatine.
- Even a 20g dose can help offset sleep deprivation.
“These outcomes suggest that a high single dose of creatine can partially reverse metabolic alterations and fatigue-related cognitive deterioration.”
- 20 grams a day might also help traumatic brain injury patients over a 6 month period.
“Creatine supplementation also shows promise for alleviating some symptoms of TBI, including concussion, and characteristics of muscular dystrophy in humans.”
Getting bloated with this creatine, esp the higher doses? Try adding it to hot/warm water, which helps it dissolve the creatine fully in to water, or it can end up as powder at the bottom of glass.
Dissolved fully into solution makes it easier to absorb and thus less bloating – NOTE our creatine is micronised at 200 mesh, so it’s the finest powder you can get.
If you are getting cramps, it is likely you need more magnesium and potassium, grab a bag of IN Health electrolytes.
Note, the majority of electrolytes on the market are nothing more than fancy, and expensive salt with subtherapeutic does of potassium and magnesium.
Note there the potassium is 200 mg, the RDA is 2000mg, and magnesium only 60mg.
The key minerals you need more of are potassium and magnesium.
If you want more sodium, add some maldon sea salt to your food and electroytes.
General dosing schedule for Creatine:
- Standard: 3–5g per day (body size dependent)
- Loading (optional, but recommenced): 10-20g/day in 4 doses for 5–7 days, then 3–5g/day.
- Vegan/vegetarian: often benefit more from 5g/day long-term.
- Older adults: 5g/day for neurological and sarcopenic benefits.
- Patients with high training loads: 5g/day minimum.
- There are now more and more people saying that 10-20g daily long term is making them feel better and better.
Note, creatine is converted into creatinine, by the kidneys, and that is part of a kidney blood panel.
So, a higher dose of creatine may push up creatinine and make the marker look like you have a kidney issue. If you stop 5–7 days before a test, this is back to normal.