Read the fully referenced blog version of this video: www.exercisinghealth.net/blog/creatine

Pov: mom found my creatine😂

For me a very helpful video. I don't lift weights but am very active working around the house, chopping and carrying wood etc. Will be 75 soon and I am determined to continue working hard into my eighties, god willing. Have been eating a whole foods diet for about 40 years, and very weary of putting anything in my body such as aspirin, pain killers etc. I appreciate your tutorial which is well informative and balanced. Thank you and all the best to you in south Africa from New Rochelle N.Y.

Taking a creatine supplement and "overnutrition" are completely unrelated topics. If you exercise at all, you will likely benefit from creatine. Pretty much all athletes who compete professionally in rigorous sports take creatine.

Incredible video. I’m was recently told by my coach to start taking creatine and was super worried about it at first. Now I see the positives and negatives and can make an educated choice. This really helped reduce a lot of stress toward taking creatine for me

My mom thought she found “my steroids” when she saw creatine in the pantry.

I’m an athlete who has had exercise induced asthma. I started a loading phase with creatine and yes exactly what he said is true, my asthma symptoms are worse

Loved all of it. The part about asthma was really interesting.

Your warning about creatine aggravating asthma sounds right. While I was taking it, I was plagued with coughing. I thought it was from furnace dust, but since discontinuing creatine the coughing has stopped.

I have to agree with this: everyone is an individual and not everyone needs creatine. I trained for 5.5 years on a natural, well-rounded diet, doing intense training 5days of the week for around 1.5 - 3 hrs at a time, with a good mixture of strength, hit and cardio. I never struggled with any imbalances. Eventually I didn't really even get muscle stiffness unless I took a break due to illness etc. One day a little while back, I was complaining to a friend that I'd been struggling with my joint injuries and not making much progress for the last while. He suggested I try creatine. I did some research and decided to try it. It made zero difference to my performance and recovery. Moreover by the third week I developed a uti which lead to a secondary infection - and which the doctor suggested could have been a result of the addition of the creatine to my already balanced diet (ie "over nutrition"). I should probably add that it was the first uti I'd ever had at 38 years of age. And it turned out that what my body needed for some progress was actually a little rest. So no it is not essential. Not everyone needs it. But I do believe it would be beneficial for certain people with certain lifestyles and many people have found it helpful. Thanks for trying to provide an unbiased viewpoint on this topic. Way too many people buy into the hype without thinking for themselves.

I started taking creatine around 47 been 35 years now I'm 21.

I have been taking 3g of creatine for the past 4 months and eating all the right foods. I feel I am overdosing on it and it is not required to take it. For me it is definitely having a negative effect on my body. With constant muscle cramps, spasms and twitching. I even feel it is causing muscle imbalance. I will stop taking it now and stick to a healthy diet as I am sure we can get all we need for our body from eating good healthy food. Thanks for the video.

My opinion: Creatine is made in a lab to give your body more of what it already produces. Motivation and belief in myself helps me hit the gym and max out, and I am a vegan male that has been vegan for 3 going on 4 years. I was skeptical if I could reach a personal record without supplements, but I was thinking about how proud I would be if I get the bragging rights to day I built a strong physique strictly from plants. This journey is still going on and will forever continue. Thank you.

1:07 look at his eyebrows

Im 31, male, athletic, and i regularly do intermittent fasting. I saw a video of Thomas DeLauer talking about creatine when fasting, that it could help if ur seeing gut issues. I had one where it felt like gastritis but lower in the gut (mild, i eat healthy). It made sense it would help me bc the gut has the highest turn over rate of cells, so in consistent autophagic states there could be some sort of depletion. I have to say that small 1-2g doses of creatine did the trick! Ive felt better, more energetic, better workouts, better water retention and reduction in muffin tops. And less gut pain

thank you for addressing the link between creatine and asthma! my asthma always flares up so bad when I take it for a few months, and people who work at supplement stores and bodybuilders look at me like I'm crazy when I tell them creatine is bad for asthmatics

I can't say that my asthma got worse when I started to take Creatine (Monohydrate), but I did feel somewhat swollen when I worked out. Didn't feel any surge with energy in any way really, but looked more lean, so I'm not sure it really done anything for me, more than the fact that my gf like my looks a little more. I did take it some 20 years back too, and back then I had a better experience of it. Could be that I worked out differently. I worked on a farm back then and my work out was more body weight and kicking and hitting a punch bag. Then again, the human body functions differently around 20 vs 40, so ... And yeah, I've had some acne too. Not much, but more than usual. Thought it was because of chocolate and other stuff, but I've read thru the comments here, and figure it might have something to do with the Creatine as well. Doesn't disturb me thou. Edit 220303: I've stopped taking Creatine a few days ago. My ankles and legs became swollen and I started getting trouble with my joints. My feet also got swollen and felt like waterbags. I have rheumatism in my family, and as I've read that Creatine can backfire if you have problems like that, I stopped. I feel better already. Just not worth it.

Lots of us asthma patients do sports to increase our lung function and overcome it. It was recommended for me from young age to my parents at the time. Correlation =/= cause

You can actually just get blood labs at a functional medicine or regular doctor to check if your levels are normal: I am neither a vegan/vegetarian, nor a powerlifter; yet I have low creatine levels on my lab work! I also have iron deficient anemia. My muscles were getting fatigued way too fast, even after my regular iron infusion. I was scared to take creatine because of all the hype, but i performed much better today than without it. So it’s good just to check your levels!

Clinical studies did not reveal an increase in muscle mass with the use of creatine, but in a group of people 50+, a slight increase in memory was detected, and in people suffering from memory loss (Alzheimer's disease), the process of memory degradation significantly decreased

I wouldn't say that creatine is an energy source, but an energy carrier. It shuttles phosphate around the cell faster than ATP due to its smaller weight and size, and is a buffer to your ATP pool

U deserve more popularity

I'm the type that gets sore for longer than most..I been exercising 14 years and this has always been the case. I tried creatine powder maybe a handful of times.

Really good video, specially the reflection at the end. Thank you!

Great video! Balanced, accessible and concise. I'm not even that interested in the topic

Appreciate your honest take on it

The problem with this study is that it didn't state the form of creatine that was used in the study. They just said Creatine Supplementation. There are many forms of creatine. The most studied and recommended is creatine monohydrate.

As you age, your body needs more help in making creatine, that is why I take it.

I usually never say that, but man- you really need more subs. Your content atleast by judging on this video are high-quality in both terms of visual explanation and knowledge. Keep going!

I have a very hard time finding any evidence against creatine but I've also never met a doctor who likes creatine my doctor had basically begged me to get off of it as my creatinine levels were too high it appear to somebody over 100 lb heavier than myself with almost no body fat in their words

Hmmmm. I pretty much only eat protein and I take creatine everyday. Perhaps I'll have to try an experiment when it runs out in a week or so and see if my lifting and recovery get worse without it.

finally found what i was searchjng for.. BEST VIDEO FOUND IN THE CREATINE SUBJECT... Your video is so underrated should be millions of views thanks a lot.. you explained it all! just one thing : does creatine cause hair loss? studies say creatine will cause hair loss only to something related to family genes with problem to hair loss creatine will make it worse..?

Man this was an awesome explanation, very clear and concise. Thank you for this!

I took creatine for a couple of months last year and I found it very good and put up good muscle tone, I then found out I have a hiatus hernia and I stayed away from the gym and creatine for around 6 months and I’ve recently got back to taking it and I’ve had bad side effects eg stomach pain , diarrhea

For starters the reason muscles are sore is cause they are growing stronger. So let the fibers do their own work. One big problem with creatine is rapid heart rate and that isnt a good thing.

Just realized the scooper I’ve been using for my creatine is a 5g scoop and I’ve been having 2 of them daily it’s weird though cause I never saw any side effects. I got a crazy amount of muscle mass in like 4 or 5 weeks and other than that nothing really bad happened

At first I gained the water weight and a little push in the gym but seemed that my body adapted and lost most of the water weight. Also gave me cramps more often an also intestinal pains. Noticed red skin rash too that went away after stopping supplementation

thanks, uve cleared my head, I'll stay natural and stick with whole foods

You can take your creatine but ALSO train to increase your VO2max, this will elevate your performance a few levels, since we are "combustion" engines we need the right fuel AND oxigen mix, so saturating your blood/muscles with oxigen will give you that explosiveness you're seeking if you're taking creatine.

wait, if what you said about recovery time was wrong.. than your explanation for asthma thing doesn't make sense. This video has left me more confused.

Thanks for the info 😊 You explained well

Honestly, I'm a big man, 6ft3, 200lbs easily, and even tho I fall into this 3-5 days exercise category I don't think its enough creatine

Does it cause balding,many sites have been saying yes and many no.

Good video. I've watched several videos on this and from what I've seen is that to get an effective dosage of creatine you would need to eat 1kg of raw beef, as cooking it denatures the creatine. Whats your thoughts on this?

POV: my mom's snorting my creatine

When people say drink A LOT OF water if u take creatine , like how much they mean? 2 litres is enough or more ?

Such an informative video, very well done

I take creatine by balancing the creatine level in my body..... Moreover my brother told not to take, because he take mass gainer cost 50$😒 and he told me also to take as if i can buy that 😒

Thanks for information on this, it helped me make my decision on this subject.

Well done job!

Creating May occur naturally, but the supplement is made in a lab. There’s a big difference there. I think the naturally occurring talk blurs that very important factor…

Creatine is the best I don't care what people say creatine is safe and is good

says something bad about creatine. Also says “the study was done on mice” Me:😐

I started taking micronized creatine mono 2 weeks ago, 5g daily.. 1st week, felt normal.. 2nd week of taking it, I felt dizzy a couple of minutes after taking it.. I also felt anxious and had difficulty sleeping.. so I stopped taking it yesterday, and today I feel good.. I'll let my body reset for a couple of days then try decreasing the does to 2.5g daily and see how it goes.. I think the standard does of 5g daily is too much for my current weight.. (note that i don't drink caffeinated beverages, i eat mostly whole foods throughout the week and supplement with whey and get 6-7 hours of sleep daily)

Hey, great video man! Im thinking of consuming creatine since i feel like i need to gain weight. Thanks for the informational video. I enjoyed it

I’ve been taking creatine for about 2 months now and I’ve gained almost 10lbs. I’m only 14 though, should I stop?

It affects kidney function on longterm use on some people not all

Too well elaborated, thanks

No bad side effects u make it in ur body jus maybe take a few months off if a month n take 3 5g a day.. that's all it is its kn steak fish etc.. totally safe!

How about the age factor? I'm 60 and going keto with HIIT training and weightlifting as well. Should I take Creatine due to my age?

I turn into the hulk when i take my creatine!!! My body feels really powerful!!! Try NOT TO GET INTO A FIGHT YOU WILL KNOCK SOMEONE HEAD OFF!!! TRY TO STAY CALM N IN CONTROL OF YOUR ENERGY!!!

Thanks! Good insights to lesser spoken about research

I never had asthma so that doesn’t apply to me. I’m going to make a creatine milkshake tonight

Great video! I have a question, I have noticed some acne on my face which started like 6 months ago, this was also around the time i started using creatine powder. I stopped using creatine for about 3 weeks and didn't notice any diffrence on the acne but i did notice a slight decrease of strength so i started using it again yesterday. Do you think acne could be a side affect of the use of creatine? I haven't heard many people talk about this and I would really appreciate it if you could answer the question.

I feel like you're right on so many things but you're portraying creatine wrong. Creatine is the most studied and proven effective supplement in the world for a reason and it comes with virtually no side effects

Best video on subject i have found. Although i fit into that category of exercising 5 times a week with a healthly diet, what if you work a very physical job as well ie laboring and construction. Ive been questioning weather or not i should take it as i am struggling to put on muscle and i eat ALOT already. Love to hear your thoughts

Does creatine supplements cause chest pain or heart palpitations because I am experiencing that while taking the supplements

I’m gonna guess you’re from New Zealand not Australia?

Very helpfull, thank you!

Well, I loved this video. I probably will not use; but if do, I will use it sparingly.

Most supplements give me insomnia I was surprised when creatine didn't however after a couple of weeks of taking it i notice my sleep was not as deep and far less rejuvenating so I only take it after working out I really don't take it to bulk up or increase performance but just to help fend off degeneration as I'm approaching 60. 😎✌️

Does creatine cause hair fall

I don't know alcohol and tobacco is legal

My mom threw all my creatine out

Studies on creatine being beneficial for cognitive health. IMHO there’s no reason not to take it. The only downside is fluid retention through water weight.

Good info sir👍

Well informed video

Does creatine cause headaches ?

I went to jim about 1 1/2 hrs a day and take creatin once in 4 days does it creates. A. Problem??? Pls reply

What do you think about me here is my case Im a amateur boxer and I work out 2x a day daily u would feel burnt out everyday my legs would be shaky then I started taking creatine me legs got stronger I don’t really eat much meats or fish I eat eggs every morning with oatmeal or a sandwich or with a bannana and I eat protien bars i eat veggies too to snack on or peanuts you think creatine is good for me?

Am I the only person who gets tired after taking creatine ?

Good presentation...keep it up

Thanks for the vid!

I take creatine in powder and it does give me strength and has kept me lean and muscly when dieting. However creatine in pills for some reason make my stomach sick.

I heard it increases muscle mass

guys are reporting ED with creatine use

Does creatine cause hair loss?

What if excess creatine is the problem? Meaning if your body doesn’t need more Then why add more And if you add more than your body needs Can that affect your heart and lungs?

My strength, mental power and muscle mass goes up immensely when taking creatine. But the side effects render me unable to use creatine prolonged: stomach cramps, weird blood pressure fluctiations(?) and hair loss(thinner hair) which goes away when I stop using creatine lol. I fixed the stomach cramps by taking betaine HCI + more food with my creatine, but the weird blood pressure fluctiations scare me. My extremities feel weird when i use it.

honest question..i lift weight sfor 3 times a week , I take a protein shake after the workout..i'm scared of putting on extra weight..im kinda skinny fat at the moment..lean body but slight belly..pls reply cheers

Would rather just increase my intake naturally seems risky using synthetics long term

I broke both my cruciate ligaments & started to have pains on my Achilles’ tendons. Now I don’t take créatine & do a lot of cardio. I wonder if créatine was the cause of the weakening in my tendons, ligaments & lungs.

on sidefects, takeing creatine,can you're ruining your stomach like ,cramps, diarrhea etc etc?

I have asthma, just bought some creatine. Now I'm afraid to use it! I need to be able to hold my breath for a long time! Has anybody noticed adversity with lung capacity/ added wheezing after adding creatine to their diet? Also does anybody take it before bed?

Can supplementing creatine too often or even at all hinder your body's natural phosphocreatine _?

Does Creatine retained water in the heart?

This was a great video! Thanks!

IBM Watson is exhausted and needs Fujitsu fugaku help

Are u talking about a certain kind of creatine or all the creatines out there?

It's wrong to compare creatine with sugar/simple carbs