Creatine: The Secret to Longevity and Brain Health | Ep #240

Energy Production

Creatine plays a crucial role in energy production within the mitochondria. Nathalie Niddam explains that creatine helps convert fats, carbs, and proteins into ATP, the energy currency of the body, which enhances overall energy levels and various bodily functions 1. This compound is particularly beneficial for maintaining lean mass as we age, making it a vital component of longevity stacks 2.

Given the fact that what creatine actually does is help to create energy in the mitochondria, it's no big surprise that it has such wide ranging benefits.

--- Nathalie Niddam

Additionally, creatine upregulates genes that activate satellite cells, aiding muscle growth and maintenance, especially in older adults 1.

   

Muscle & Bone Health

Creatine significantly supports muscle growth, recovery, and performance. Nathalie Niddam highlights that creatine aids in repairing micro-tears in muscles post-exercise, facilitating muscle growth and recovery 3. It also enhances bone health by improving osteoblast function and bone remodeling, which is crucial for maintaining bone integrity as we age 3.

Creatine plays a distinct role in bone remodeling by impacting osteoblasts and even improving sensitivity to estrogen.

--- Nathalie Niddam

For those seeking reliable creatine supplements, Nathalie recommends professional brands like Thorn and Douglas Labs for their quality and efficacy 4.

   

Sources & Supplementation

Creatine can be obtained both naturally and through supplementation. Nathalie Niddam explains that our bodies produce creatine in the liver, kidneys, and pancreas, and it can also be sourced from red meat and fish 5. Supplementation can provide a super physiological dose that enhances the body's natural production.

We make it in our liver. We make a little bit in our kidneys and in our pancreas, but for the most part, we make it in our liver.

--- Nathalie Niddam

Nathalie advises on proper supplementation practices, including loading doses and maintenance doses, to maximize benefits while minimizing side effects like gastric distress 5.