Pre-order my new book The Longevity Leap:
Timestamps:
00:35 Creatine Brain Benefits
02:46 Creatine Muscle Growth Benefits
07:47 Creatine and VO2 Max
09:10 Is Creatine Bad for Kidneys
10:55 Creatine and Hair Loss
11:50 Creatine and Water Retention
12:58 Creatine Foods
Longevity and Anti-Aging Playlist:
NEW Shop:
NEW Merch:
Metabolic Autophagy Book:
Stronger by Stress Book:
The Mineral Fix Book:
The Immunity Fix Book:
Metabolic Autophagy Master Class:
Total Sleep Optimization Video Course:
Metabolic Autophagy 4 Week Meal Plan:
Intermittent Fasting Video Course:
Check Out My Coaching:
Get Self Decode DNA Test with the code SIIM:
Magnesium Breakthrough for a 10% Discount!
Use Code SIIM for 10% Off Self Decode
Use Code SIIM for a 10% Discount on the KAATSU Bands
Get Drink HRW Molecular Hydrogen for 10% OFF With the Code SIIM:
BON CHARGE Blue-Blocking Glasses 15% Discount with the Code SIIM:
Use Code SIIM for a 5% Discount off Do Not Age supplements:
Support the Channel Via PayPal:
Support the channel on Patreon:
💯💯Subscribe for videos on becoming superhuman:
🚻🚻Join my Facebook group:
Disclaimer
I do not own any of the video clips used in this video. The legal rights belong to the legal copyright holders of said content. I have used them under the 'fair use' policy and have done so for entertainment and educational purposes only.
P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
Follow me on social media:
Blog:
Facebook:
My Facebook Group:
Instagram:
Twitter:
Pinterest:
Patreon:
30 responses to “CREATINE Benefits: You Need More Than 3 Grams”
Pre-order my new book The Longevity Leap: https://www.siimland.co/offers/Mo7aiaAh/checkout
Timestamps:
00:35 Creatine Brain Benefits
02:46 Creatine Muscle Growth Benefits
07:47 Creatine and VO2 Max
09:10 Is Creatine Bad for Kidneys
10:55 Creatine and Hair Loss
11:50 Creatine and Water Retention
12:58 Creatine Foods
Longevity and Anti-Aging Playlist: https://www.youtube.com/watch?v=5KNsfEBXKMg&list=PLMaXsmhvb0r2zcztetf3oE6_zKOm9TebR&ab_channel=SiimLand
Out all of the “longevity “ supplements, creatine is the most effective, safe and well studied supplement.
I can think of a range of others more important supplements especially if youre a man.
Yes
No and I already explained why but my comment was instantly removed
It really bothers my stomach. Even 1/2 a gram. 😭 Extreme nausea.
Taurine, betaine and glycine
Megadosing creatine
If I take creatine and it make me recover better from cardio trainings so I can train more frequently doesnt it makes me able to have better VO2Max and better endurance?
My case is similar to yours.
@@iaan81me too, Im a age group middle distance runner and winner all year and take 10 grams of creatine a day but I did notice my VO 2 max did go down and run times but Im a stronger runner so manage to hang on a win
Sadly makes me shed a lot more hair. No I’m not basing this on the one study measuring DHT. I use a hair catcher and track the amount of hair that comes out, and creatine elevates it a lot.
Anyone know why creatine would cause me night sweats? As soon as I start it I wake up drenched the next day. It will continue as long as I’m on creatine and stops within a day of stopping. Anything I can do to stop this?
When I was in high school, the weightlifting coach said not to use creatine; stating you don’t want to mess with the balance of your water table (something like that, it was longer ago than I’d like to admit.)
But these are acute studies where a creatine-naive person takes a single larger dose.
In the case of lower daily dosing (5g) there is no benefit from higher ‘loading’ (20+g) since the creatine accumulates
Appreciate you greatly but have a WARNING
Those with kidney damage could die of Creatine consumption.
I was hospitalized in screaming agony from one dose. Horrific pain.
Made chemotherapy look like a picnic. I have never experienced such agony.
Spoke with one gent who’s father died after taking it.
Thank you kindly for your efforts but it is a criminal oversight that this substance has not been tested for it’s deadly side effects.
Cheers and Gratitude
2CD
Wow
Thanks for sharing. This reminds me to always start any new supplement (and possibly new package or brand) with a lower dose than recommended for a couple days, even if underdosing may lead to “waste”.
So how much and when do YOU take Creatin?
Does this still apply to creatine hcl? Or just monohydrate
Siim, I would help a lot if you could proved links of the scientific articles. Thank you very much.
All the study names are shown on the screen
6 grams daily seems perfect (80kg)
Lower weight, body fat will increase VO 2 max
5 to 10 gm a day, works for me
71 yr old personal trainer here.
Most of my clients are in the boomer age group.I have been recommending 3 gms/daily.
Will up the dose to 100mg/kg.
Very doable.Thank you.
Any downside to using these excess doses?
Your thoughts on GAA which increases bioavailability of creatine by 4x?
Great video! This is a great source of information.
Umm based on my research, 5 grams of creatine for 30 days will saturate creatine levels Maximally. with 20 grams for 7 days as a Faster Loading phase, but continuing 20 grams after 7 days you will pee out the extra and it’s useless/excessive for maintaining creatine peak saturated levels in the body.
Add to, say you’re not a 200+lb body builder, you only need 4grams of creatine.
Say you get 1lb of red meat a day, youre Not a vegan, vegans would need full supplemental dose of 4-5 grams a day if theyre under 200 lb to increase and saturate creatine levels in the body.
But if you eat red meat regularly that’s 1-2 grams from diet, then only 2-3 grams of creatine supplementation needed.
As you will pee out extra.
Based on this video of the studies mentioned, it appears only elderly benefit from larger doses adding to what I noted about heavier people body builders.
Unless people can get further benefits for brain from dosing 10+grams creatine dosage, that is required beyond body creatine saturation levels maintenance, that is beyond the body Loading-Phase of 7 days 20 grams daily,
And, this extra creatine dose still gets most of it pee’d out,
then it’s worthy of consideration.
However I am skeptical. Do the studies show brain benefit long term post loading-phase of first week or 4 weeks?
You indicated benefits were short term.
So I am still wondering and skeptical that people would Pee out the extra creatine and be wasting it since all Body-saturation studies show no more than 5 grams as Maintanence dose for anyone under 200lbs.
Unless the brain gets and derives more brain benefits from excess creatine while most of it is still simultaneously urinated out as measured by urine tests/kidneys…