Creatine: Benefits vs Side Effects (The Science)

Creatine is a popular dietary supplement that is used to help with improving athletic performance. This video is a deep dive into its benefits and side effects

Producer and Narrator: Dr Ankit MBBS(Hons) FRACGP

This video includes a paid sponsored promotion which had no impact on the writing or production of the remaining video.

Timetamps:
0:00 Intro
0:39 How Creatine Works
2:09 Role of Creatine Supplementation
2:36 How Much Benefit Does Creatine Provide?
3:25 Creatine Supplementation in Vegetarians vs Non-Vegetarians
3:53 Does Creatine Improve Brain Health?
5:30 Side Effects and Safety of Creatine
6:56 How Sporting Organizations View Creatine
7:24 Who Benefits Most From Creatine

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#fitness #creatine #docunlock

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References:
[1] Guyton and Hall Textbook of Medical Physiology 12th ed

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[RobsCustomCreations]

I've been using creatine since it become available in 1992...I was in my mid 20's back then...and I have not stopped using it, ... I'm over 50, "jacked at 235 lbs, " ... in which I get medical checks regularly at the VA Hospital...and I'm in perfect HEALTH. That's 30 years of solid CREATINE use...with no ADVERSE SIDE EFFECTS.

[CodyRayDees]

I started using creatine in high school and got ripped. Now I’m 31 and just started it again. It’s come a long way as far as solubility and taste since then. Back in the day it took a lot of powder and was really gritty.

[sesupanchick]

Great video! Creatine has been a game changer for me. I did experience the bloated gut feeling in my loading phase, but that went away after 2 weeks. I’ve been on it for a year now, and feel mentally sharper, and have more energy, and recover quicker after working out. That’s just my experience though..

[egcozinon]

I'm using creatine for about 20 years... everyday around 3 grams.
It's really an amazing supplement!
I've tried out every possible variant of it.
"PH-x" or "ALKALINE " is the best if u have sensitive stomach

[danielkuhner]

For me i experimented a bit with it. Started with about 1.5 grams of daily intake up to 5 while not changing much about my life. In general the more i take the more energy and focus i have the whole day leading to me not getting sleepy early enough. Therefore i get less sleep (instead of 8 hours i sleep around 6 while feeling like having the same energy). Also i feel less stressed about having to workout while working as a cashier and studying to be a teacher. My workout and strengh is getting significantly better. From bouldering beginner/advanced tracks (Difficulty in my bouldering gym goes from 1 to 7 and i started at 2) to fully bouldering advanced trackes (consistently doing 4 difficulty, close to doing my first 5). As a side effect while my energy has gone up i cant relax as i used to anymore. The moment i have free time i tend to always try to work which, in long term, is unhealty in my opinion.
From that i try to take 5 gramms when in stressfull times and 3 gramms when in relaxfull times.

[j-bro]

I have to stager my Creatine intake a bit when I’m on. Because I get edgy if the levels get to a certain point. This can be irritability, and difficulty falling asleep. I find if I back off a day I feel better. Definitely notice the strength increase. As well as my clothes fitting tighter. And increased muscle density. Also, need less sleep. And can focus and work much more. The brain power theory is no joke. All in all it’s a win for me.

[christiansantos]

Started recently and already see a big difference in my reps

[oddsquad]

Been to the gym for 2 years, started taking creatine from last year, daily 3g, yup it's really useful, just drink enough water, healthy food, go to the gym daily, and you shall have you'r dream body

[peterdowney]

I have been taking creatine for years now. I am a vegetarian. My best way to test the improvement I got was looking at how my press-ups improved. From that I deduced that my improvement was over 20%.

[petert]

Best video on Creatine to date. Perfectly explained.

[davidcoomber]

If you think it works it works, most people are worried that it makes your hair fall out and there is a lot of evidence to support that

[chriscollins]

My recent experience with creatine (2.5 grams for 5 days and 5 grams for one day) at the age of 63 was increased BP and elevated RHR (resting heart rate) which was 90-95 and my normal RHR is 55-60. Was enough to scare me away.

[gramps]

Can't use it. It made my heart pound and beat faster. It also made me feel like my blood pressure increased. After two weeks I quit creatine. I immediately felt better.

[mcrugin]

I've just recently started using creatine monohydrate, 5 grams daily. I didn't get any stomach discomfort, but I did notice my weight went up a couple pounds and stayed there for a couple weeks, I'm guessing from water retention, but it didn't interfere with training, I'd say it did help me get more reps in with each exercise. I didn't notice any memory-related benefits, lol.

[jacksonknox]

I did retain water... But it helped me bulk up ... I was able to pack on pounds of muscle ... And after i dropped the water weight i looked great

[rayyankhan]

is it safe and recommended for teens that go gym regularly?

[thud]

I certainly notice an increase in DHT when I use creatine.

[johnhumphries]

Creatine works! Not just to get you bigger and stronger (Noticably) but gives me more energy in general. The only issue is for me (I have BPH) I get severe prostrate issues when I’m on it. As soon as I get back off it they go away again, def the creatine. It’s a shame, otherwise I’d take it forever, no other side effects but for ne the prostrate issues weren’t worth the benefits

[snakeman]

I use to take creatine, unfortunately with myself, I got bloated and had bad stomach pains, I did also get good benefits from creatine as well..

[LevelSmackcom]

You didn't mention mental side effects. Gives me mild mood swings and mild paranoia/anxiety