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Direct link to the study: https://jpbs.hapres.com/htmls/JPBS_1766_Detail.html https://jpbs.hapres.com/htmls/JPBS_1766_Detail.html I wanted to check the dosages
by cj 4mo ago
Direct link to the study: https://jpbs.hapres.com/htmls/JPBS_1766_Detail.html https://jpbs.hapres.com/htmls/JPBS_1766_Detail.html
I wanted to check the dosages they used. Looks like the review includes studies ranging from 5g/day to 20-25g/day.
(Typical dosage you'll see for daily use is 5 grams)
- SoftTalker 4mo agoI use it as a supplement because I do weightlifting. 5g/day. I did 20g/day for a week once, and didn't notice it made any difference, so I'm back to 5g now. In terms of stuff like memory, mood, etc. I can't say it's made any improvement but the idea that it might be helping prevent decline is nice.
- ai_fry_ur_brain 4mo agoIts changed my life. Im also a long time vegan with MTHFR gene mutations and sleep issues though.
- SoftTalker 4mo agoI've heard others say it helps with mood, energy, depression, etc. and if that's the case for some people then great. I don't notice it myself but that's just me. Not everyone has the same body chemistry.
- ai_fry_ur_brain 4mo agoDid you try higher dose. You need to take 0.35g/kg body weight for effects on brain, atleast thats the doses that are usually used in the studies. I believe your body will distribute it to your muscles before any goes to the brain, so you need to take a dose that will saturate your muscles and then have extra left over. I take 25grams whereas the usually reccomend daily dose is 5grams
- SoftTalker 4mo agoI did a week trial at 20 or 25g/day once. This was after being on the standard weightlifter's 5g/day for a while so muscles should have been fairly saturated. Didn't notice any effect. 0.35g/kg dose seems like way more than our bodies would have ever had even in a prehistoric hunter's diet. For me that would be 30g/day.
- iwontberude 4mo agoThat’s a pretty amazing acronym if real
- Insanity 4mo agoSay MTHFR one more time, I dare you. Never heard of the acronym though so not sure what the mutation implies.
- throwmeowaway 4mo agoI also have MTHFR gene mutations and sleep issues. What exactly helped you?
- ai_fry_ur_brain 4mo agoAs a vegan you dont get any creatine since you're not eating meat, so your body has to make it itself, which requires a ton of methylation and if you're like me and have bad genes for methylation your body had a hard time with it as it is. So by supplmenting creatine you're reducing some of that burden. As far as sleep goes, high dose creatine has been studied to have an extermely positive effect on brain function during sleep deprevation, better than stimulants/caffine I think the prescribed dosing for creatine and sleep deprevation is 0.35g per KG, much higher than the typically recommended dose of 5gs a day for muscle. The positive effects on the brain come at much higher doses. Which is perfectly safe for your kidneys, this is a myth (as long as you dont already have poor kidney function). https://www.nature.com/articles/s41598-024-54249-9 https://www.nature.com/articles/s41598-024-54249-9 https://pubmed.ncbi.nlm.nih.gov/16416332/ https://pubmed.ncbi.nlm.nih.gov/16416332/
- matwood 4mo agoAlso note, that if someone is going to start taking creatine they need to up their hydration - likely a lot.
- adrian_b 4mo agoFor vegans, creatine is among the recommended supplements, because the amount that is produced internally is insufficient for most people, so they need some extra amount in food. (The same is true for a few other substances, e.g. choline, taurine, menaquinone.) I also take some creatine, for this reason.
- radial_symmetry 4mo agoFor lifting you hit a saturation point quickly where your muscles will only hold so much of it. Not sure if there is an equivalent for any brain related effects.
- insanitybit 4mo agoI'm sure there's something for the brain too. The thing is, there's a floor for the brain. If your muscles aren't saturated already and you don't "megadose" (from a muscle perspective) then you won't see any cognitive effects it seems.
- wtetzner 4mo agoI've found it helps cognitively if under a lot of stress and/or sleep deprived. If I'm not especially stressed and am well rested, I don't know that I notice any difference.
- deleted 4mo ago[deleted]
- gardnr 4mo agoJust in case anyone is thinking about trying it: 25g seems pretty high. It’s worth it to review what that means for the rest of your body before starting this regime. Kidneys are really useful organs to have working.
- SoftTalker 4mo agoYes, the labeling does caution against using it if you have kidney disease. Not sure how much of a risk there is if your kidneys are functioning normally. Maintaining good hydration is always a good idea.
- ai_fry_ur_brain 4mo agoThis is a myth, its not bad for your kidneys. The reason this gets spread is because you will have higher levels of creatine in your urine if your Doctor tests your urine for kidney function, which indicates kidney disease. However, If you reveal to that doctor that you're supplementing Creatine it will not be concern them.
- laszlojamf 4mo agoThis has been my understand as well. I have CKD and my doctors have always been chill about it as long as I stop taking it about a week before having blood work done. EDIT: I don't do 25g though... sounds like a lot...
- vidarh 4mo agoYou're lucky your doctor is aware of it. I've had several who did not understand, and insisted creatine must be dangerous if it elevated creatinine levels, and/or didn't understand the effects.
- egfr 4mo agoIf your egfr is above 80 it’s you won’t notice it. But CKD is a late in life problem so you are basically making your end of life worse by making your kidneys work harder now. You might as well take up smoking: claiming it doesn’t hurt now is a lot different to 20 years of constant use.
- piskov 4mo agoHigh dosage is not for your daily intake It’s called a loading phase to quickly saturate the tissues i.e for a week or so for someone who never took the creatine. You can absolutely skip this. I wouldn’t go higher than 10g daily on a regular basis. I personally take 7.5g for the last couple of years.
- insanitybit 4mo agoThe entire point is that >10G is justified if you're going for cognitive effects. For muscles you don't need to go above 5G. For brain, >15G.
- piskov 4mo agoFor now there are zero studies that I know of that support this. The only ones are for sleep deprived.
- insanitybit 4mo agoThere are a number of studies on the topic of varying quality but I think that's besides the point. > It’s called a loading phase This is not about a loading phase. "It's called a loading phase" indicates that the reason you would take high doses is for the muscular saturation that some people think is required. You're right that you can absolutely skip the loading phase, but that's not the point. The point is that you would take the higher dose for the cognitive effects.
- piskov 4mo agoPlease give me a link to at least one study with verified cognitive benefits of high-intake creatine which is not for sleep-deprived case.
- insanitybit 4mo agoI'm not going to Google this for you, sorry! They're out there though.
- resident423 4mo ago>CONFLICTS OF INTEREST DC has conducted industry-sponsored research involving creatine supplementation and received creatine donations for scientific studies and travel support and speaking honoraria for presentations involving creatine supplementation at scientific conferences and on social media. In addition, DC serves on the Scientific Advisory Board for Alzchem and Create (companies that manufacture creatine products) and as an expert witness/consultant in legal cases involving creatine supplementation. NF declares no conflicts of interest A nice unbiased study, I may as well ask Exon Mobil for their opinion on climate change at this point