Creatine Supplementation for Older Adults | Creatine Conference 2022
#CreatineForHealth
Sarcopenia refers to age-related reduction in muscle mass, strength, and/or physical performance and has a negative effect on the ability to perform activities of daily living and overall quality of life. Comorbidities associated with sarcopenia include osteoporosis, osteosarcopenia, sarcopenic obesity, physical frailty, and cachexia. From a healthy aging perspective, lifestyle interventions that may help overcome characteristics and associated comorbidities of sarcopenia are clinically important. One possible intervention is creatine supplementation.
In this talk, Prof. Darren Candow PhD (University of Regina, Canada) presents about the ""Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults"".
Access the full article for free ⬇️⬇️
Candow, D.G.; Forbes, S.C.; Kirk, B.; Duque, G. Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults. Nutrients 2021, 13, 745. doi.org/10.3390/nu13030745
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I am 70 , I started taking Creatine, approx 3- 5 grams a day, 5 years ago, depending on my resistance training intensity. My waist line has been reduced by 2 inches, but over the last 5 years I have gained 12 lbs, my Doctor says this is due to my muscles becoming more dense,therefore I weigh more. I do resistance excercises with barbells,dumbells,kettlebells,pulley machines,and heavy clubs.I do various workouts for upper body strength, and lower body and core .I try to incorporate the kettlebells and heavy clubs that work on balance and dynamic stretching.I can't say I pop out of bed like I was 20, but it only takes me 10-15 minutes to loosen up and get at it in the morning.I believe strength training ,stretching is much better than just walking
Yessir!💯
Thanks for your reply. I didn’t do what you did at 70 and now at 75 I’m do some. A great thing is I walk a lot, don’t have a car but use a electric Unicycle for longer trips a can car 6 bags of groceries on it. Anyway I got my second bone test in 4 years, the Dr. look concerned about my results and said this doesn’t happen at your age but your density is better now then the first time. I told him I don’t eat sugar and take K2 mk7 as one of my supplements. I’m going to consider this videos recommendation. Wow I’m done.
I’m 73 and I train very much as you. I take 5 grams of Creatine / day and I have more muscle than anybody my age by a mile. My brother does the same and he’s 69!
I'm getting benefits as well. resistance training I think is a must. I do yoga for stretching and balance. It really helps
I'm 65 and use 10g ceatine/day, divided into morning/evening doses. I do resistence training six days/week and walk 5 kms every day. I pay particular attention to lower body with progressive overload. 10g creatine/day seems to be the magic bullet for me.
I’m 80 and take it everyday before working out and have for many years 👍
Amaizing! Thanks for your comments
I am 53 with diabetes and diabetic foot and amputation of the fourth finger of the right foot and hart problem but I started to go to the gym since 3 months my doctor told me that I can take 3gm of creatine daily with drinking not less than 3 L of water and now I am doing well Indeed, my health gradually began to improve . I have lost a lot due to not exercising for a long time but it is better to come late than not to come at all. There is no despair with life and no life with despair. Wish me luck please
Wish luck to you. Thanks for your feedback
Good luck bro
Free Palestine
I’m 82, in for a routine check. Dr remarked that he didn’t have many patients taking creatine. I answered that perhaps people that did, didn’t need doctors as often. 🧐
I'd hypothesize you have strong genes for aging and haven't ruined your body in earlier life.
Creatine supplements, when taken as directed and in recommended doses, are generally considered safe for healthy individuals. However, if someone has an underlying medical condition or compromised immune system, it is essential to consult with a healthcare professional before taking any dietary supplement, including creatine.
@@BR-hi6yttrue…way too easy to mess up your body by being careless in youth (unfortunately)
Almost four years ago I was diagnosed with Parkinson's Disease. I read a study that indicated creatine as being useful in brain function and might have some use in mitigating the symptoms so I started supplementing with it to see if it made any difference. At the same time I began resistance training using some old dumbbells I had laying around which had been gathering dust for about 20 years. The results have been fantastic. I gained significant muscle (my arms have gone from having 14-inch biceps to 16-inch ones) and I went from 91Kg with high body-fat to 78Kg with far less bodyfat. Unfortunately the left side of my body is more affected by Parkinson's than the right side so I'm somewhat asymetric in terms of my musculature despite training both sides equally. I'm not a gym-junkie, in fact I haven't been to a gym in over 40 years but the combination of creatine and regular exercise in my home has boosted my strength and vitality immensely. My cognitive performance also seems to have improved with better memory and only a very limited progression of my Parkinson's symptoms. As a result of the disease I do fall from time to time and I'm pretty sure that my boosted upper-body muscle mass and strength has prevented me from injury in such cases -- my shoulders have a pretty good layer of muscle on them these days which also helps cushion the impacts. I also take a daily walk of 8-10Km per day and sometimes extend that up to 25Km without suffering much if any fatigue. I turn 70 in a few months and can do 40 push-ups without a break and do my bicep curls with 18Kg dumbbells so I think I'm doing alright. How much of that is due to creatine is something I can't quantify but it certainly has been part of the solution.
You're in better shape than most modern day 30 year olds if you're doing 40 press ups 😎
How much creatine do you take?
@@MrDjhealth 4 -5 grams per day.
Excellent! I suggest that you also learn Tai Chi [and possibly yoga]. Statistical studies have shown significant improvement in balance and reduction in falls, after 3 months of daily Tai Chi practice. I haven't seen studies on the effects of Tai Chi practice on Parkinson's, but it does help balance.
@@hanksimon1023 Falling isn't so much a balance problem as a sudden "freezing" of one or both legs which means the momentum of the body sends you toppling forwards. Fortunately I practiced judo as a teenager and one of the first things we learned was how to fall/land safely. I think this automatic reaction plus the amount of muscle I've got protecting my skeleton has saved me from some nasty injuries on a growing number of occasions now.
I've been using creatine since the mid 90s. I'm 63 now, ridiculously fit, but I have always worked out, hockey player, still do the gym 4 or 5 days a week. about 13% BF. I have no wrinkles, look mid 40s max. I have a ridiculous amount of LMM, I"m 183 cm and 89 kg at 13%BF. Still have the same waistline as I did at 20. Still live the same life as I have always done as an adult. I have never taken any other supplement. My last two testosterone levels were 936 and 859. I don't drink or smoke and I eat tons of eggs. Every single man should be on Creatine and should be lifting weights. I attribute my great skin, muscle mass, and overall fitness in great part to creatine, but I started lifting in 1980 and have never stopped
What about eating fatty meats with natural creatine, how much have you spent on creatine supplements?
I'm 63 too, have gone thru periods of athleticism - but injuries have stymied me. Can you tell me how much you use and how you take it, please?
Careful, the age of 63 is still a baby for many people (you) - things go downhill from 63 onwards and you need to carefully self-analyse to do best exercises and eat best nutrients and effective supplements - not easy tasks, many just don't bother & suffer accordingly.
@@BR-hi6yt How old are you?
How’s your cholesterol.
Thx, great video. Us "older adults" live in a different health zone compared to 20-60 year-olds. Doctors look blankly at us and say, automatically, its your age, there's nothing you can do. Its rubbish - supplements can help us HUGELY.
Thanks! Im 80 and my Dr just wants me to take another pill if I mention anything diet improvement and more exercise won't fix 😂😂
@@jimmyross4352 ...proves you can be studly at any age.
Creatine supplements, when taken as directed and in recommended doses, are generally considered safe for healthy individuals.
Very interesting. Thanks to the older guys for sharing their experiences. Valuable information.
Thanks for your comments
Started Creatine Monohydrate 1990. Still take 5 grams daily. I'm 64 and it's been giving me the edge bodybuilding ever since! 💪mrwtby
Careful of your kidney function - from 64 onwards loads of things start going downhill and,often, all at once! (I am 75). 64 is still a baby, imo. As we age the more we self analyse and can correct our mistakes the better, I have found. - needs careful thought.
Thanks for your comments
I was 74 when pandemic lockdowns started. I had high blood pressure, and was pre diabetic. I made it my mission to fix that. I dropped 45 lbs with a BP of 120/65. Resistance training every other day with a protein, creatine shake. Intermittent fasting daily.
Did creatine effected your blood pressure? It increased mine to a point I had to stop taking it.
@@antoniosoto801 Apparently not. I take the prescribed does immediately after a workout. Many factors, exercise level, diet, supplementation, age, medications, vaccination history
What a stud!
I read where creatine is not good if taking meds for high blood pressure?
@@megret1808with creatine blood pressure increases only in people who are already fat ..but if u fast daily and take creatine you will not have any blood pressure issues
I agree with N’s strength training as I have recently began Creatine and increased weight training especially chest and upper arms with substantial increase in muscle volume and strength. I just turned 79, active physically and cognitively. I’m optimistic that health and strength will continue to increase.
Try taking it with Whey Protein after workouts...you'll see greater results. Be very careful to watch your form when lifting... you not 20-30 anymore.
Creatine supplements, when taken as directed and in recommended doses, are generally considered safe for healthy individuals.
Who Listens To W.H.O., They Said Covid 19 Came From A Wet Market 😂😂😂
I’m almost 70. Great health with the exception of an enlarged prostrate. Creatine made my urgency and my trips to pee 2X. Had to stop taking. As soon as i stopped , symptoms did also.
Just FYI. At age 75, I started dosing at 5mg/day about 3 months ago. First noticed significant energy improvement and more robust workouts. (I did 3 sets of pullups (10 reps). My weight is 200lbs; I'm a fitness freak. I also notice increased DOMS (Delayed onset muscle soreness) and it made my knees hurt more which had the negative effect of having to stop squatting.) The next symptom was muscle cramps. My Wellness Dr ordered some blood labs and my Creatinine level went from 115 to 153. I stopped the Creatine and after 2 months, my Creatinine level went back down to 115. Consulted with a Nephrologist and he concluded that the jump in Creatinine was almost certainly due to the Creatine supplementation. I've started back up again at only 2 mg/day. So far, no problems. Be careful about dosing.
The 2km/day is working so far. I’m not as energetic as with the 5 Gmail dose. I’ve noticed a few cramps (mild). But the big news is the “knee over toes” training. Knee pain is way down. Search the phrase on KZhead. It’s a must for us old guys.
@Raymond Isbell You probably mean 5 g/day. Milligram doses of Creatinine would do nothing. I have heard that some lab tests of Creatinine falsly react on Creatine supplementing. Creatinine is a break-down product. It can show increased values after hard strength training. Without being an expert, I don't think Creatine supplement should increase the Creatinine level.
@@larsnystrom6698 your body makes creatine but as you get older it starts cutting back. And that effects us a lot with respects to our strength. Creatine helps more the older you get. When young people take it it doesn't help much but if you're 50 60 or older it can help a lot. It also helps heal from work outs faster as well. If you want to get more out of it add 3 to 6gms of L-Citrulline Malate 2:1. But take it very easy when you try it until you get use to it. Because it can make you push a little too hare at first. Also HMB can be very helpful as well.
Wow! Great feedback from the KZhead community! I will carefully start this as part of my daily regimen! Thanks All!
After a month on the 2 g/day routine, my creatinine level went up to 130. I feel fine so I’m going to continue.
I don’t do much weight work but I started paying attention to food and minerals but my favorite is my electric Unicycle that is my transportation around town. It has made my legs look like I’m a weight lifter. I ride a lot now I believe I can improve everywhere else. Carnivore is showing in my muscles. 76 birthday next week and getting better.
Thanks for your comments
creatine, NR, NMN, Collagen Peptides, Protein supplements, vitamins and minerals. I feel 10 years younger, only took a year and a half. Last year I failed my cardiac stress test, fractured a femur, and even more, today I'm a different person.
Yes creatines good for older people, but make sure you supplement with an electrolyte as when you start taking creatine you will produce more creatinine which is the waste product of creatine and you will excrete potassium and sodium so you need to supplement with electrolytes to balance out taking the creatin.
In general, you may need to increase your water intake by about 0.5 to 1 liter. Please be aware that creatine monohydrate supplementation does not produce muscle cramps. Importantly, ensure that you stay well-hydrated throughout the day, not only when taking creatine. It's advisable to consult with a healthcare provider or a sports nutritionist to determine the most suitable approach based on your specific requirements, goals, and exercise routine. They can offer personalized guidance on dosages and hydration strategies.
@@creatineforhealth thank you for your comment , i actually introduced creatin into australia in 1992 and also into parts of the US with professor roger harris from the animal health trust UK with over 35 years of research at the time so my comments are well founded, cheers
I seem to have a problem with hydration. I drink a lot, but I can still get cramps, so I use unflavored gatorlytes… I always wonder why this happens to me
@@mysterydiaz5302go to your chemist and the right mix of Electrolytes and daily supplement with them as if don’t the cramps will persist s the creatine your taking creates more creatinine the east product of creatine and the body needs to excrete it and in turn it also excretes sodium and potassium magnesium and in turn you will get leg cramps👍
@@mysterydiaz5302try magnesium and potassium
I just recently started taking creatine but took it about 30 years ago and was amazed with what it did. I remember doing pullups all the time and I could do twenty which was pretty good but after taking creatine for a short time my reps shot up to 60 reps. That may sound like total bs but I am not kidding. The tendons on the inside of my elbows starting hurting so I gave the pullups a rest. I took that creatine with a grapefruit chacer at the time. I was afraid of taking creatine for more than a few weeks because creatine use at that time was not as studied as it has been in the years since. Anyway, I am 67 years old now and decided to give creatine another try. I never have given up working out but hope that creatine and taurine will give me the boost I need.
Did it work ?
👍👍👌👌@@susanwright1999
I am so thankful for you. Im 72 veteran disabled. I will research and take the supplement…i fall 3 x a year
Awesome info. Thanks.
Thanks for your comments
Great Video Thanks for posting 🙏🕊
Thanks for your feedback
I am thrilled to find this talk. My labs have shown abnormal creatinine levels. I asked my doctor and he just told me not to worry about it.
Great! Thanks for your comments
Excellent talk. It pushed my knowledge of creatine beyond strength training for hypertrophy and into older adults, which is more my interest. Thank you. I've never heard of higher dosages of creatine in the strength training community.
What is the best product for seniors? There are so many on the market it’s hard to choose which one is right.
Great video. Have you checked Qigong in relation to increased bone density.
Amazing presentation 👏
Thanks for your commenets
I read somewhere years ago that daily adding olive oil helps to slow bone loss.
Experiments done on the space station show that large bones need to experience flexure to stay healthy. Also without bone flexure the marrow does not produce various chemicals and blood cells. So being sedentary is a death sentence. Heavy lifting to flex leg bones is mandatory for health after 50.
Can't thank you enough!...
Thanks for your commenets
This all makes sense. I am 69 yo male taking 5 grams/day. I do weightlifting and also cardio about 5 x / week. Weights are 2 or 3 (depending on my mood and the weather). So I find that creatine monohydrate really works. But it does make it **SEEM** difficult to lose weight because your muscles get pumped from the lifting exercises and subsequent growth. So its difficult to get the scale to go down sometimes. but over a long time period of months you'll see your fat levels dropping. and then eventually the scale will drop. For a long time my weight was going down very slowly but I knew my muscles were increasing so that's a good thing. Then my pants were too big. My doctor thinks I'm still obese but my weight went down in the past year from 240 to 210. but if I flex you can clearly see muscle. But his scale says i'm obese. Ok, so my goal now is to get below 200 and I'm on my way.
scale doesn't need to drop if you are adding muscle. People focus too much on weight and not body composition
@@craigcrawford6749 Very true. My doc says I'm obese but my waist is a 36. and I'm 5'9"
@@tomtommyl805 I'm 68 and I work out six days a week and I'm 5 9" with 34 inch waist. I way 196 lbs. I weighed myself on the scale at Stop& Shop and it said I was obese. Take between 4 and 5 grams of creatine after workout.
Do you have a 6 pack? I'm 69 as well, and started taking to gain weight and to look less anorexic.
Creatine supplementation does not increase fat mass across a variety of populations. Also, it is worth noting that there is no convincing evidence that creatine monohydrate causes common anecdotal myths such as bloating, gastrointestinal distress, disproportionately increased water retention, increased stress on the kidneys, increased susceptibility to injury, etc. Currently, we can say that creatine supplementation increases fat-free mass and upper- and lower-body strength in several populations. Explore common questions and misconceptions about creatine supplementation at pubmed.ncbi.nlm.nih.gov/33557850/
Great information! I’ve always been confused as to dosage and especially if it benefits people my age. I was also concerned about kidney damage so I always cycled off creatine and finally stopped taking it. I will resume now that I feel more confident about it’s benefits. Thanks
I spent time with Volkov who discovered creatine - never more than 3g day
Creatine supplements, when taken as directed and in recommended doses, are generally considered safe for healthy individuals. However, if someone has an underlying medical condition or a compromised immune system, it's essential to consult with a healthcare provider before taking any dietary supplement, including creatine.
Does creatine use negatively affect your kidneys. My doctor is concerned that I have higher than normal creatinine levels in my blood and his concern is possible kidney damage. Your thoughts are appreciated.
THX for the Video and the info. What I don't see is the possible Ill effects of Creatine with other Meds, specifically STATINS??? Huindreds of Millions of people world wide take Stains for their high Cholesterol!! I don't - couldn't tolerate it with increased Muscle Cramping (especially in the Calves), but my doctor finally convinced me after 10 years of increasing Total Cholesterol levels ( and a increasing LDLs and LDL to HDL ratios) to take Zetia. I would want to know, if I re-commence taking Creatine (at lower doses to start) which Iused to take years ago, how does that Affect Cholesterol - especially the bad Chol. LDLs? At 71, male, and a sufferer of a number of Spinal maladies - Spondyliosis / Facet Joint Syndrome, DDD, Multiple sites of spinal Stenosis, and some disc Bulges - should I bother to or is it "dangerous" to take Creatine? After years of slacking off weight training due to the spinal issues and Fibromyalgia, I have started to slowly get back to it - at least with lighter weights , as much I as I can tolerate. I suspect that I have a Fatty Liver too ( not formally diagnosed) - I do show the typical signs of it: Belly Fat, poor Sleep, Extreme Fatigue, joint pains and OA in my knees, hips, some fingers , even major bouts of Incontenence. Appreciate your Thoughts / Advice. BTW, traditional Doctors (and I have many) don't Know Squat about Nutritional supplementation / Herbs, etc. They usually follow the typical Mantra: "Take a Pill For The Ill".
Type of creatine people take or recommendations?
Does the same goes for creatine HCL?
I'm 35 and started taking creatine today. I take care of myself. I eat well (organic only, veggies, eggs, and 100% grass fed beef) and I exercise as well. I'm hoping this gives me another boost.
any feed back?
@@wasimahmed1570 it works 100%. The fact that I already take care of myself really made the results more pronounced. I have way more energy and within a week I could see the physical results. Contrary to many experiences, I did NOT get the "puffy" or bloated look. This may be because I don't eat much carbs. I would recommend it 100%, just don't expect it to make up for a proper diet and exercise.
@@QWERTY10680 Thanks for Updates
What a stud!
Creatine supplements, when taken as directed and in recommended doses, are generally considered safe for healthy individuals. However, if someone has an underlying medical condition or compromised immune system, it is essential to consult with a healthcare professional before taking any dietary supplement, including creatine.
Im 70 and i want to start taking this. Can you recommend a brand?
My hubby is building muscle at 75 ! Very slow of course , he used protein shakes, creatine , and works out with weights, and exercizes with chasing and playing catch me if you can with our 100 lb. German Shepard !
Sounds like your gsd is on creatine too 😂
Ha - I always lost the "get my squeaky toy if you can" game-play against a German Shepherd - he never let me win - the rotten SOB.
Haha! I was hoping you were going to say playing catch me if you can with you 😂 I wanted a good laugh.
Creatine is certainly beneficial for many when strength training. However, intake needs to be in moderation and I recommend cycling off creatine. For example, if you take it a month cycle off a month. As a guy who's taken creatine for 35 years, you may experience not only the positive of added strength, but also higher blood pressure and cramps. As with anything you ingest, there's puts and takes.
My cramps stopped when I got flat shoes and learned to walk correctly. Nothing to do with creatine.. 🙂
Try to drink more water to stop cramps not less than 3 liter a day creatin causing dehydration and dehydration causing cramps
@@yassersalem5533 this has never been proved. I'm 52 and high risk from bad veins, over weight and I am definitely dehydrated because it's 40C here and I have a physical job. My cramps went away after i changed to flat shoes. All my other problems are just the same.. 😂
Take citrulline along with it it keeps ur blood pressure under control
Blood pressure also depends upon ur body fat levels while taking creatine and a fit lean muscular dude will not have blood pressure issues while taking creatine
I did creatine religiously for at least a year, didnt notice much difference when lifting. But since going to Carnviore some months ago, big changes. Creatine doesn't replace the proper human diet which is meat mostly beef, lamb, and bison with lots of eggs. I am 68 6 foot@ 153 lbs and my body is ripped. These healthcare providers no nothing. Carnivore reverses all those things as long as it is coupled with lifting. Simple. Why do people make health so hard.
Good program thank you 🙏 Jerry Brainum recommends Creapure® it’s made in Germany not China like most creatine where the quality control is bad look for the trademark symbol next to the name you won’t be sorry that nauseous feeling you get after taking some creatine products it’s from low quality creatine FYI
Would creatine help me with my Stroke or hurt me. Can anyone help me out here.
Great video👍👍👍👍👍
Thanks for your feedback
I take 5 grams of creative with 2 grams of citrulline daily and before working out and it works great !
@TheClassicalSymphony suck it !
@TheClassicalSymphony Explain why he shouldn't, or just keep quiet. None of these supplements would hurt, as far as I know. If you know some reason, enlighten us!
How old are You?
@@Chiroman527 61
exactly I take low dose of tadalafil most days creatine seems to be stopping the nitric oxide upload. I tried l arginine with it was useless. L citrulline I will try next.
I am 60 and have had low creatinine for years. Why would this be?
Does it increase DHT and what implacations would have that for Prostate enlargement and cancer?
Current evidence does not suggest a direct causal relationship between creatine supplementation and prostate cancer. On the contrary, a recent study concluded that "Creatine is an important nutrient that promotes macrophage function by increasing ATP levels, ultimately contributing to enhanced anti-tumor immunity orchestrated by CD8+ T cells." (pubmed.ncbi.nlm.nih.gov/37662917/). The ongoing study by Fairman et al. will provide further insights in this regard: Examining the effects of creatine supplementation in augmenting adaptations to resistance training in patients with prostate cancer undergoing androgen deprivation therapy: a randomised, double-blind, placebo-controlled trial (pubmed.ncbi.nlm.nih.gov/31542747/). In the mean time, we have to say that more research is needed to fully understand the link between creatine and prostate cancer.
I've used creatine before and I could feel a difference when I was in the gym. I stopped using it when I read it's not good to use if you're on a statin. I'm not on a statin today but do use Red Yeast Rice. I'll give it another go. I do endurance like excersise like bike riding. And the gym. I was diagnosed with spinal stenosis a few years ago. I'll be 74 this May.
Red yeast rice was the original statin - lovastatin - it is exactly the same molecular structure as the commercial version of lovastatin. So, it is a statin.
Can you elaborate on the statin connection? I'm taking creatine and just started a statin.
Cholesterol is not bad for you. Look into carnivore diet and cholesterol. Dr. Berry on youtube is a good source.
@@EricS977 You couldn't pay me a million dollars to take a statin. Those are called cholesterol busters and all of your cell membranes are made of cholesterol, esp. neurons. There's a saying about people on statins will have the lowest cholesterol lab values in the Alzheimer's ward. It would be worth your while to look into this. There's plenty on carnivore diet youtube channels. Kind regards
Yes, but men on statins have been found to have a bit lower incidence of virulent prostate cancer.
A study done on men showed that 3 grams a day was just as effective as 5 grams. So do not take more than 3g. I take it in capsule form and just take 3g a day. No more and no loading dose. It is helpful for energy during workouts but I already built myself up with 2 years of regular workouts. I'm almost 65 and am much stronger than I have ever been in my life. I'm an average sized man 5'9 2/3 and I can do 150 reps on a leg press machine at 400 lbs. With Planet fitness only costing $10 a month there is no excuse not to work out daily. Just do it! You do not have to be weak and elderly.
Once you hit 65 and signup for Medicare, many plans have free gym memberships called Silver Sneakers. Ask Planet fitness if they honor Silver Sneakers to see if you can save the $10. 🙂
One issue I have with all of the studies presented here is their low population number(n). Even the study at the beginning that claimed n=700+ is kind of small for a medical study. One thing that is absolutely indisputable is that exercise is good for you!!
So far there is no convincing evidence that creatine monohydrate causes common anecdotal myths such as bloating, gastrointestinal distress, disproportionately increased water retention, increased stress on the kidneys, increased susceptibility to injury, etc. Explore the most common questions and misconceptions about creatine supplementation at pubmed.ncbi.nlm.nih.gov/33557850/.
Hi! I’m 60 and I train 5 times a week. Is there a brand that is recommanded ? Tks
It's all the same. Creapure is High grade creatine monohydrate from Germany
Thorne is what I use
@creatin for health, I use it for 6 weeks and then start after 4 weeks stop. What is a wise decision, just take it daily or with intervals?
@@JustinWilliams-ed2ug yes I'm always amazed about the users and their way of taking creatine like its sugar in their coffee. The fact that I stop for a month is for taking some care of my body and get a pause. Always take just little teaspoon of creatine and don't do the "4 times a day for a week" start up That would be about 3 grams.
@@JustinWilliams-ed2ug I never experienced one side effect. The only thing I see is gaining 1.5 kilo not more. Also my muscles don't look bigger during my cycle. It's just the thought of being little more muscular hehe...I sense some more strength but that's not much and indeed not more than just one rep in a workout. For your problem I would advise not to take creatine. Dehydrated eyes and joints aren't pleasant
Can you take Creatine if you are on Statins?
Yes, should make no difference
What about enlarged prostrate problems in some men? I am aged 64 with an enlarged prostrate and would love to start on creatine but I'm worried it may make my prostrate worse.
Not worth it….
It will make it worse. I took creatine for a month and had to stop. It made my urgency and trip’s unacceptable. As soon as I stopped the symptoms went away.
As a 68-year-old male, the key point in this presentation for me is that creatine + weightlifting did NOT result in a gain of bone density, but rather LESS of a loss as compared to not taking creatine. But that's still a positive as there are other way to increase bone density. My main interest is just in the purported improvement in mental acuity (less memory loss/brain fatigue) when taking creatine (that was not covered here). Creatine in itself does not build muscle ... your workout intensity does that. So, if you just workout harder/smarter you can still get the gains without the creatine. Creatine just gives you less muscle fatigue and lets you "hit the weights" harder. I am going to start taking it, but with no loading phase and only maybe 2g per day.
Unless there is a medical reason not to do this, you should start with 5mg per day. Loading is 20 or more so 5 is very safe and gives you more than double the amount you plan to use. Plus, I’m not sure if there is a floor/minimal amount needed to show improvement so 5mg per day seems like a better bet to get more from adding it to your routine while still almost 0 risks unless you have known liver issues.
Any recommended brands?
Yes - McDonald's 😳
Why not combine creatine suplementation with K2 vitamine. K2 will provide reminalization of bons and remova caltiom depozits from veins.
K2 doesn't remove arterial plaques.
Best thing for that is low dose crestor (rosuvastatin).
Muscle mass or Higher muscle hydration?
Hydration
Creatine supplementation common anecdotal myths such as bloating, gastrointestinal distress, disproportionately increased water retention, increased stress on the kidneys, increased susceptibility to injury, etc. Currently, we can say that creatine supplementation increases fat-free mass and upper- and lower-body strength in several populations. Explore common questions and misconceptions about creatine supplementation at pubmed.ncbi.nlm.nih.gov/33557850/
What about hair loss related to creatine use in older males?
For an older male does it really matter ? As long as feel good feel strong and have your facilities about you. If you suffer hair loss so shave your hair low looks better anyway I think. What's the alternatives? Age related illnesses but a good full head of hair. I wouldn't worry about the side effects because they are minimal especially compared to the gains from taking creatine.
Been disproven
@@trueblue7181so older ladies are shallow for wanting to hold onto the hair on their heads?
I get a big kick/motivation from being 67yo and in great shape while men around me at my age are couch potatoes...gotta take things to the next level and try C.
If u r 60 yr old can one take creation supp without doing any gym or it is important to do a sport
For how long must one take creatine supplement
@@beecy2317 3-4 weeks to start seeing results which is assuming you're working out and not a couch potato.
Always...seriously@@beecy2317
After watching this video, I started taking creatine for brain health. My girlfriend has been telling me that I've been more forgetful as of late. I can't say that I've noticed a better memory, but I've had an interesting benefit. I have been having increased erections in both more often and more erect. My erections actually ache at times. I'm 58 years old, and it feels like a 28 year old down there. I haven't read anything on this benefit. Have you heard or any studies shown this?
I had the exact opposite experience. Creatine blunted the effects of taldalafil. This is only the first day though.
Stop bragging 😊
Kills my EQ. That's why I stopped.
@@casper98204 I'm going to guess what EQ means.
@@jamesphillips496 Erection Quality
I'm 55 and do heavey lifting and pulling and carrying at work 5 days a week. Iv got some muscles but 5'10 and 207 lbs. I'm on a diet my goal is 180 lbs. Then gain back to 200 in muscle. Iv been pouring over the utube about createan so I've desovered on my research it is entirely possible for me to achieve my goals. My son is 27 and swears by it but I needed more research before I start taking it. I'll do more exercises in the gym of the evenings in addition to what I do at work. My wife says "why" my answer is health,feeling good,looking good .
I did in Same mission and your goals are Definitely Atainble. Benefit as I did 54 rebuild mussels That You will notice. I bought monohydrate and micronized. Putting efforts in good consistency nutrition and exercises, you will never look back from the old u.
Would you recommend a specific type of creatine, not necessarily a brand, but what is the best creatine to buy. I did take creatine when I was younger and doing more resistance training and saw many benefits, but didn’t know that it would be even more important to take creatine at an older age. Now that I am in my late 60’s I will definitely re-introduce taking creatine supplements in my daily routine with more resistance training. Thank you for this very informative presentation.
The problem I have with creatinine is you have to drink so much water, as much as a gallon.
i wish there was a way to know if you are taking the perfect amount for you each day... i am 63 240lb natty lifter.. i would think if a 200 lb lifter required 5 grams per day i would need 6 grams...
That is explained at 10:58. "Relative dose" should be 0.1 grams/kg/day So if you are 240 lbs. the "relative dose" is 11 grams per day.
I knew the Russians who discovered creatine - they adamant - never take more than 3g a day
Not to cast any aspersions, but info from something called "The Creatine Conference" and sponsored by mfg's might at least need to be double checked.
I detected a Sade bass rip on the intro music
Being a senior I think it was a different kind of rip.
Thanks for your comments
Causes puffy face and bloating on 2 grams / day ( I’m 68)
Best doing TRT
Thanks for your commenets
Does Creatine cause prostate cancer?
No
Current evidence does not suggest a direct causal relationship between creatine supplementation and prostate cancer. On the contrary, a recent study concluded that "Creatine is an important nutrient that promotes macrophage function by increasing ATP levels, ultimately contributing to enhanced anti-tumor immunity orchestrated by CD8+ T cells." (pubmed.ncbi.nlm.nih.gov/37662917/). The ongoing study by Fairman et al. will provide further insights in this regard: Examining the effects of creatine supplementation in augmenting adaptations to resistance training in patients with prostate cancer undergoing androgen deprivation therapy: a randomised, double-blind, placebo-controlled trial (pubmed.ncbi.nlm.nih.gov/31542747/). In the mean time, we have to say that more research is needed to fully understand the link between creatine and prostate cancer.
What about kidney damage from creatine supplementation? Thoughts? eGFR decreases as we age.
Mayo Clinic take on the question. They not the study showing creatine negatively impacted kidneys is old and Mayo's opinion is creatine does not appear to harm kidneys of healthy people. FWIW.
@@DenanSeven "healthy people " is subjective. I'm 70 y/o with CVD, and a lower eGFR. Creatine might not be best for me. I lift weights regularly, 4/5 times a week and some HIIT training.
@@JustinWilliams-ed2ug by what mechanism does Creatine increase testosterone?
@@JustinWilliams-ed2ug A couple of things: Females also need to do weight-training, and they also need testosterone (some doctors actually prescribe testosterone to older females). Also, creatine is a normal component of the diet - the average person consumes 1g per day in their food, some more, some less. It's nothing like steroids. Like salt, creatine has an affinity for water but that is not a problem unless you are already dehydrated (in which case, go get a glass of water and you'll be good!).
@@JustinWilliams-ed2ug 1) Creatine is not a testosterone booster - it has no effect on testosterone. 2) Creatine IS a normal component of food and is not a drug (are you sure we're talking about the same thing?) 3) Creatine was discovered about a hundred years before steroids were 4) I know little about abuse of sports drugs, but I seriously doubt any woman would ever need to have facial bones shaved - effects like that can't happen to anyone after puberty is finished.
I tried creatine and my next labs showed an increase in creatinine levels. My doctor thought it was the start of kidney issues so when I told him I was taking creatine to enhance my workouts he immediately told me to stop. I see these other warnings that people with high creatinine levels should not take creatine
I have a friend in his 40s and it jacked his blood pressure up so much he had to quit.
Then take half dose every other day, and switch to drinking distilled water. Buy it in gallon jugs. Cut back on oxalates by rotating your vegetables and eliminate eating spinach and sugar. Your kidneys should function better
@@forrestgossettcreatine is for lean and fit people not for obese or fat people who take creatine to workout in such fat people it will increase blood Pressure
Has anyone ever experienced vertigo from taking creatine everyday?
Never, no hair loss either
Emerging studies have demonstrated the promoting effect of creatine on cancer metastasis. Shouldn't that be a concern, specially for older adults?
Where?
Please cite the study.
Go to 6:55 here, not a concern: kzhead.info/sun/qdCop8mAfJpsZHA/bejne.html
Wow, they misspelled throughout.😂😂😂😂
22
First music, then introductions and thank yous. My patience ran out and I moved on. On these KZhead Videos, we just want the facts.
Try moving the red dot below the video to fast forward to the actual video?
Skaleetal muscle? Or Skeletat? Fix it.
Thanks for your comments
Do you mean to tell me that I’ve mispronounced “skeletal” for 55 yrs?
😂
The thing with Creatine you have to drink all that water
If Creatine works better on people on a vegan diet does that mean people who eat lots of meat don’t need Creatine, that being the case where are the statistics showing meat eater have greater body mass than vegetarians or if older people who eat a carnivore diet do they over dose on Creatine
Does anyone take more than 5g/day? Is it necessary?
No, just be consistent in taking it, and drink lots of water.
Thumbs definitely Up and weight lifting gloves ON~ Getting old is not for sissies...don't be one.
Do yourself a favor and get yourself some NAC.
Combine it with glycine.
@@aquamarine99911 Yup, I agree.
Go meat!!
THE problem is that people don't cycle it, they'll stay on it for months and years at a time; you have to cycle
Says who? Yea, right.
New research shows u dont need to cycle it apparently
@@ryanwk1 Yea, no idea why that guy said that about cycling. There are reports of people being on it for 30 years with no cycling. He must be smoking crack. And he puts the word "THE" in all caps like for emphasis, further making himself sound like like a moron.
@@ryanwk1 If you don't cycle then problems start to happen
@@e.douglasbrown9920 just saying that if you stay on creatine, you will have problems is not an argument. Nor a good answer. Why not explain why it's bad to continue to use creatine with no breaks.
Stop saying "aaaah" so often ahhhh please ahhh it gives a greater picture aaaash
Thanks for your comments
Jen Thompson, 50 years, 135lbs (5’5”), benches 325.5 lbs She credits creatine as a must. Told her studies show it’s not that effective in 50+. She asked if I was taking it right. Well everyone is all about the 5gs a day. She said she does .1g per body weight. Makes sense…after all all ages, weights take the same amount is goofy. Tried it…wow, past 2 workouts not a sign of fatigue in my arms. I’m 50 now benching 117.5 kg (259 lb) Yes, kidneys… I drink 3 liters during my 3hr workouts. 😉
Good information, but for God's sake, please check your dictionary. Skeletal is NOT pronounced ...ske leet al. C'mon!
Better creatine from eating beef
Yes, but one has to in large quantities daily...who has the wallet for that?
What the hell is "SKELL-LEE-TAAL" muscle?🤔🤔🤔
Think of it as related to intentional movement as opposed to your heart muscle
Skeletal. Just the Canadian and Australian pronunciation.
Always some snarky dickhead has to comment.
Thanks for your comments
I recently took just 1g of Creatine one time and even while drinking lots of water to slow down the disastrous effects, my whole body hurt, my skin dried out to the point of getting white and cracked in very unpleasant places and I had pruritus for days.
That would have nothing to do with creatine. Either that or it was contaminated with something. If you eat meat then you're already exposing yourself to creatine.
Lol, sure...
You probably have secondary issues going on with hydration in general. Have your DHEA levels checked. 1 quart of extra water per day should be plenty enough to compensate for one gram of creatine. It's possible you're also low on sodium potassium, magnesium, or other electrolytes. Unfortunately, so many Americans to avoid salt to manage blood pressure end up not having nearly enough sodium in their system and thus do not stay hydrated well enough. Sodium is not the problem with high blood pressure. Not having enough potassium is the problem Once you up your potassium, you can have fairly large amounts of sodium and it will radically improve your hydration without negatively impacting your blood pressure. Potassium is needed for the body to regulate sodium's impact on blood pressure.
@@brianwnc8168 Thanks, I do make sure I drink about 2 liters per day, but I will probably get a big blood test for various factors soon.
@@brianwnc8168 very informative, do you have a medical background? All my bloods have come back normal apart from showing a deficiency in vitamin D. Doctors have done urine and that comes back normal, although it shows a little lot on iron but I take iron tablets already. Drinking masses of water minimum 6 ltr which is abnormal since August but been 3 hospital's and all the various specialists and regular doctors only do the same basic tests although yesterday infaz treated to an ultra sound scan for my kidneys, bladder and abdomen and nothing only pollops showed up. But I'm intermittently feeling a traveling pain/swelling in the liver or kidney region. And if I hide the audacity to drunk 3 ltr in a day it hurts to pee. Not to mention all the chest pains, which previous doctor told mg was the anemia, which all of these things are new to me since the age age of 42 but my body & muscles feel aged 88, in co much pain right now and no one is taking it seriously in this country (Turkey)! 1 full week of my head spinning and trying desperately not to hit the deck as I black out. I'm walking around my home clinging to walls or anything to steady myself and a new sciatica experience in my groin so I'm walking at speeds of a slug! 😪😵😭
creatine even at 5g per day bloats me silly i gained like 2-3 inches of my waistline so forget it.
No, that's the 12 Budweisers doing it.
@@1122redbird bud light.
Lol@@johnkessler7820
I was skinny. I took 1 spoon of creatine and now I'm mr Olympia. I'm going to the Olympics
Resistance training does nothing for flexibility, body weight exercise, and yoga would be better than doing curls.
I've taught yoga classes (decades ago). But from my online research, I'd have to say that moderate resistance training provides more longevity benefits to older people than yoga. As stated in this video, we lose muscle as we age, so it's important to bank as much as possible as soon as possible.
@@aquamarine99911 I' m 76 been practicing Ashtanga/vinyasa yoga for more than 25 yrs I still press hand stands do back bends been surfing for 63 yrs. Now I do body weight exercises like Movement Parrallels life on youtube. Your wrong, older people lose muscle mass because they get fat and stop moving, don't use it you lose it!
All studies point to resistance training as king . . .but that doesnt invalidate yoga . .a person can do both
I don't like stretching my joints too much as in yoga. Not too much stretching and not too little, but my yoga teachers always get me stretching too much imo. I am 75
@@BR-hi6yt I am 76 and I still teach and practice yoga along with primal movement exercise. I still do body weight exercises including pull ups and kettle bell exercises. I am a life long surfer too. Age is just a number if you stay in shape most of your life!
OMG, Why can't you pronounce the word"skeletal" cortrectly? Either never went to med school our an affectation
It is correct in UK commonwealth nations
Thanks for your comments
Another advocate of creatine with hair loss. A coincidence?
Interesting, thank you. I have two important things to say. He did not talk about older women who take HRT and weight train. I will take HRT for the rest of my life. Also you do not need to eat animal protein!!! Plants can supply all the protein you need. The meat corporations have been paying doctors and others to dis plant based diets. It is a disturbing trend on internet. Meat will kill you over time. This is common sense. Start by looking up what it does to your kidneys. Then study what it does to blood vessels and the brain and rest of organs. Sure, you may feel great on meat diet at first but it will destroy you as sure as alcohol or sugar. We are being manipulated and controlled by corporations!
Yeah... it's been a "disturbing trend" amongst our ancestors for hundreds of thousands of years... Inuits and Tibetans don't live where plant based diets are feasible...
You are living in a bubble my dear, your thinking is so far from including all the facts.
I think it's all a gimmick. You can get plenty of creatine with a good diet. Exercise is the key if you want to live a longer, healthier life
Not "plenty" but some. The only way u can get plenty is by eating LOTS of meats...but who has the wallet for that?
who believes ANYTHING that the World Health Organization says. Certainly not I.
Thanks fot your comment