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Creatine: Difference between revisions
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===Lifespan=== | ===Lifespan=== | ||
[[File:Creatine mice lifespan.gif|thumb|Survival rate of wild type mice after starting 1% creatine submission beginning in the age of 365 days]] | [[File:Creatine mice lifespan.gif|thumb|Survival rate of wild type mice after starting 1% creatine submission beginning in the age of 365 days]] | ||
In animal studies, creatine supplementation has been associated with a 9% increase in lifespan. Creatine-fed mice also demonstrated significantly better performance on neurobehavioral testing. While human trials are needed to confirm these findings, they suggest a potential benefit of creatine supplementation for longevity. | In animal studies, creatine supplementation has been associated with a 9% increase in lifespan. Creatine-fed mice also demonstrated significantly better performance on neurobehavioral testing. While human trials are needed to confirm these findings, they suggest a potential benefit of creatine supplementation for longevity. {{#pmid:17416441|pmid17416441}} | ||
The average daily food intake for an adult female C57BL/6 mouse | The average daily food intake for an adult female C57BL/6 mouse ranges from approximately 2.5 to 5 grams, with a typical weight of 20-25 grams. If we take the average food intake to be 3.75 grams, then a 1% inclusion of creatine in this diet corresponds to a creatine intake of 0.035 grams per day. To calculate the creatine dose in mg/kg, divide the creatine intake by the average weight of the mouse (assuming 22.5 grams), resulting in a dose of approximately 1555 mg/kg. Converting this mouse dose to a human equivalent dose (HED) using [[Allometric Scaling|allometric scaling]] with a conversion factor of 12.3, the HED is around 126 mg/kg. For a 75 kg human, this dose translates to about 9450 mg/day. | ||
=== Muscle Mass, Strength, Bone and Body Composition === | === Muscle Mass, Strength, Bone and Body Composition === | ||
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===Safety === | ===Safety === | ||
Since creatine monohydrate became a popular dietary supplement in the early 1990s, over 1,000 studies have been conducted and billions of servings of creatine have been ingested. The only consistently reported side effect from creatine supplementation that has been described in the literature has been weight gain. Available short and long-term studies in healthy and diseased populations, from infants to the elderly, at dosages ranging from 0.3 to 0.8 g/kg/day for up to 5 years have consistently shown that creatine supplementation poses no adverse health risks and may provide a number of health and performance benefits. {{#pmid:28615996|pmid28615996}} | |||
Moreover, an evidence-based scientific evaluation has confirmed in 2021 that, when ingested at recommended dosages, creatine supplementation does not result in kidney damage and/or renal dysfunction in healthy individuals, does not cause dehydration or muscle cramping, and appears to be generally safe and potentially beneficial for children and adolescents{{#pmid:33557850|pmid33557850}}. | Moreover, an evidence-based scientific evaluation has confirmed in 2021 that, when ingested at recommended dosages, creatine supplementation does not result in kidney damage and/or renal dysfunction in healthy individuals, does not cause dehydration or muscle cramping, and appears to be generally safe and potentially beneficial for children and adolescents{{#pmid:33557850|pmid33557850}}. The followig misconceptions associated with creatine supplementation were adressed: | ||
*Creatine supplementation does not always lead to water retention. | *Creatine supplementation does not always lead to water retention. | ||
*Creatine is not an anabolic steroid. | *Creatine is not an anabolic steroid. | ||
* The majority of available evidence does not support a link between creatine supplementation and hair loss/baldness. | *The majority of available evidence does not support a link between creatine supplementation and hair loss/baldness. | ||
*Creatine supplementation does not cause dehydration or muscle cramping. | *Creatine supplementation does not cause dehydration or muscle cramping. | ||
*Creatine supplementation does not increase fat mass. | *Creatine supplementation does not increase fat mass. | ||
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The recommended dosage may also vary depending on the form of creatine being used. For example, other forms of creatine like Creatine Hydrochloride (HCL) or Creatine Ethyl Ester (CEE) might require different dosages compared to Creatine Monohydrate. | The recommended dosage may also vary depending on the form of creatine being used. For example, other forms of creatine like Creatine Hydrochloride (HCL) or Creatine Ethyl Ester (CEE) might require different dosages compared to Creatine Monohydrate. | ||
=== Clearance === | |||
Research has shown that once creatine stores in the muscle are elevated, it generally takes 4–6 weeks for creatine stores to return to baseline. {{#pmid:28615996|pmid28615996}} | |||
===Efficacy=== | ===Efficacy=== | ||
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*[[Wikipedia:Creatine|Wikipedia article]] | *[[Wikipedia:Creatine|Wikipedia article]] | ||
== Todo == | |||
* https://journals.lww.com/nsca-jscr/fulltext/2022/09000/efficacy_of_alternative_forms_of_creatine.42.aspx | |||
* Write something about stability | |||
==References== | ==References== | ||
<references /> | <references /> | ||
[[Category:Orally Consumable Longevity | [[Category:Orally Consumable Longevity Compounds]] | ||