Creatine: The Secret to Longevity and Brain Health | Ep #240
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Episode Highlights
Dosage
explains the optimal ways to supplement with creatine, emphasizing its benefits for various health conditions. She suggests starting with a low dose, such as 2 grams per day for sedentary individuals, and increasing to 5 grams for active people or athletes. Nathalie also highlights creatine's potential to aid in sleep deprivation and metabolic conditions like diabetes 1 2.
If you ever find yourself to be sleep deprived, take some creatine. So creatine seems to be really, really helpful in cases of sleep deprivation.
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For those new to creatine, she recommends a gradual increase in dosage to avoid gastrointestinal issues 2.
Side Effects
To minimize side effects, Nathalie advises taking creatine with food and possibly avoiding caffeine, as it may interfere with creatine's effectiveness. She mentions that pairing creatine with carbohydrates can help its absorption into cells 3. Additionally, she addresses concerns about hair loss, noting that while some studies suggest a link between creatine and increased DHT levels, the evidence is not conclusive 4.
If you're one of these people, then possibly go with caution. But like I said, the studies I looked at didn't support it.
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For those worried about side effects, she recommends monitoring your body's response and adjusting the dosage accordingly.
Products
Nathalie shares her preferred creatine products, emphasizing the importance of quality and sourcing. She recommends professional brands like Thorn and Douglas Labs, but her current favorite is Crevolution by Level Up Health, which includes additional ingredients to enhance creatine absorption 5.
The one that I'm loving right now that I think takes it up a notch is by Level Up Health, and it's called Crevolution.
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She also mentions combining creatine with other supplements like amino acids for a more comprehensive health boost 6.