All articles tagged with #creatine
Dr. Kunal Sood shares five supplements—creatine, vitamin D, omega-3s, magnesium, and protein powder—that may help aging adults preserve strength when paired with resistance training; creatine and adequate protein have the strongest evidence, while the others may support performance by addressing limiting factors rather than directly building muscle.
New research suggests higher-creatine doses—not just the standard 5 g/day—may boost brain energy and cognitive performance when sleep is limited or stress is high; most evidence supports 10–25 g per day (split into doses) or a 20–25 g acute dose after poor sleep, with effects strongest in energy-stressed brains and modest in rested individuals; long-term high-dose use is generally not advised (4–8 weeks), and safety is good overall though those with kidney issues should consult a doctor.
Emerging research suggests higher doses of creatine can increase brain energy and improve cognitive functions like processing speed and working memory when sleep is lacking or under stress; typical muscle-dosing (5 g/day) may not maximize brain benefits, with studies often using 10–25 g daily in short-term trials split across the day. Safety is generally good, but high-dose use should be medically supervised and limited to periods of heightened stress or sleep loss.
Dietitian Josie Porter reviews ten popular supplements, concluding that multivitamins rarely help, magnesium mainly benefits those with low intake, and electrolyte powders are largely unnecessary; however, psyllium husk can aid constipation/diarrhea, collagen may modestly improve skin elasticity (mostly in women in their 40s–50s), and creatine can help if dietary intake is insufficient. She also notes UK recommendations of about 10 micrograms of vitamin D daily from October to March due to low winter sunlight.
Yahoo Canada Style argues creatine isn’t just for athletes: for women over 40, especially during/post-menopause, creatine may help preserve lean muscle mass and strength, improve balance when paired with resistance training, and could offer bone health benefits. There’s growing evidence it might aid cognitive function, memory, and mental fatigue, potentially easing menopausal brain fog. The EFSA suggests about 3–5 grams daily for older adults who train regularly, with five grams per day as a practical target. The piece compares popular powders (e.g., Jacked Factory, THORNE, Optimum Nutrition, PVL Creapure, Revolution Nutrition) and notes powders usually offer the best cost per dose, though gummies or capsules can work if you track dosage. It emphasizes third-party testing, avoiding under-dosed servings and additives, and consulting a clinician if you have kidney issues. Experts Dr. Michelle Jacobson and dietitian Stephanie Hnatiuk provide dosing context and caution that supplements are optional, not required for success in healthy aging.
Experts say creatine timing is flexible; take a 5 g daily dose, before or after workouts works about the same, and pairing it with 30–50 g of carbs can boost uptake. A loading phase isn’t necessary; peak absorption occurs 1–2 hours after ingestion and lasts about four hours. Choose a third-party tested product and consult a clinician if you have health conditions; consistency is key for strength gains.
Experts say creatine timing is flexible—consistency is key: take about 5 g daily (even on rest days) to build muscle stores, with timing around workouts offering no clear advantage; peak absorption occurs 1–2 hours after ingestion and lasts about four hours, so you can take it before or after training. For better uptake, pair it with 30–50 g carbohydrates (carbs or carbs plus protein) and a pinch of salt; a loading phase isn’t necessary. Choose third‑party tested products and consult a clinician if needed.
A UCLA-led study shows creatine can power dendritic cells and killer T cells to attack cancer, potentially enhancing immunotherapies. In human cells and mouse tumor models, higher creatine transport into dendritic cells correlated with stronger T-cell activation, and boosting creatine slowed tumor growth in mice. The findings are preliminary (cell culture and animal work) and clinical trials are planned; patients should not self-administer creatine to treat cancer without a doctor.
A UCLA-led study found that creatine supports dendritic cells, which activate T cells to attack cancer. Creatine transport into cells increases energy (ATP); creatine deficiency impaired dendritic cell activity and T-cell responses in mice. In mice, daily creatine injections slowed tumor growth and boosted dendritic cell infiltration; in human cells, creatine enhanced dendritic cell activation and their ability to stimulate T cells against cancer targets. The researchers propose creatine could augment immunotherapies and improve dendritic cell–based vaccines, but caution that results are early and human effects are not yet proven; consult doctors before starting any supplement.
A review of five existing randomized trials (238 participants) suggests creatine monohydrate might help depressive symptoms in some cases (notably major depressive disorder, sometimes when added to an antidepressant or cognitive-behavioral therapy), but results are inconsistent across studies and populations. In bipolar depression, six-gram daily creatine showed no clear benefit and even rare mood activation in some cases. The evidence is preliminary, with small sample sizes and imbalanced sex distribution, so larger, rigorous trials are still needed before clinical recommendations can be made.
UCLA researchers found creatine, a cheap sports supplement, can energize dendritic cells and enhance killer T-cell activity, potentially boosting cancer immunotherapy. In melanoma mouse models, daily creatine slowed tumor growth and increased immune cell activity within tumours, suggesting creatine could support immune-based cancer therapies, including dendritic-cell vaccines. However, findings are preclinical and not dietary or medical recommendations; patients should consult physicians before using supplements during cancer treatment.
A Brain Medicine review of five randomized trials (n=238) finds mixed evidence that creatine helps depression: two trials in women with major depressive disorder showed meaningful improvement when creatine was added to antidepressants or cognitive behavioral therapy, while other studies in non-responders, adolescent girls, and bipolar depression showed no benefit. Safety concerns emerged in bipolar patients who developed hypomania/mania. The researchers caution that small sample sizes, mostly female participants, and varying study quality limit conclusions and call for larger, longer trials to determine efficacy, optimal dosing, and potential synergy with exercise; the findings suggest creatine is an intriguing possibility, not a proven treatment yet.
UCLA researchers found creatine boosts dendritic cell activity and energy, enhancing the immune system's ability to activate killer T cells against tumors; in mice and human cells, creatine slowed melanoma growth and improved dendritic cell vaccines, suggesting potential to strengthen cancer immunotherapy, though human trials are still needed and safety considerations apply.
UCLA researchers found that creatine helps energize dendritic cells, which present tumor fragments to T cells, slowing melanoma growth in mice and potentially supporting immunotherapies; the study, published in iScience, does not yet justify dietary changes for patients and human trials are needed.
A review of five randomized trials suggests creatine monohydrate may help depressive symptoms when added to standard treatments like antidepressants or cognitive-behavioral therapy, but the evidence is inconsistent and not yet enough to change clinical practice. Some studies saw improvement (e.g., 5 g/day with escitalopram; another with CBT), while others showed no benefit (teen girls, bipolar depression). Researchers caution that creatine appears safe but should complement—not replace—standard care, and larger trials are needed to identify who may benefit most.