Creatine: Difference between revisions

== Bioavailability ==

In {{#pmid:17997838|pmid17997838}} the effects of ingesting isomolar amounts of creatine (4.4 g) in the form of the monohydrate (5 g), tri-creatine citrate (6.7 g) and creatine pyruvate (7.3 g) on creatine concentrations in plasma was compared. The dosage per from were isomolar, meaning every form had the same amount of active molecules. Since the molar mass per form is different, that results in different doses. The findings suggest that different forms of creatine result in slightly altered kinetics of plasma creatine absorption following ingestion. Differences in bioavailability are thought to be unlikely since absorption of creatine monohydrate is already close to 100%. The small differences in kinetics are unlikely to have any effect on muscle creatine elevation during periods of creatine loading.

Creatine supplementation has been associated with various health benefits which may contribute to its potential role in promoting longevity. Here are some of the potential benefits:

Robust evidence highlights the significance of creatine on cognitive function, particularly observed in individuals with creatine deficient syndromes known to deplete brain creatine stores. Creatine deficiency syndrome is marked by mental and developmental disorders, including learning delays and seizures. Notably, these symptoms are, to some extent, reversed by creatine supplementation. Human studies have yielded mixed results. While some studies have discovered benefits on cognitive functioning, others found no such effects, as comprehensively reviewed by Roschel and colleagues in 2022. {{#pmid:35267907|pmid35267907}}

Overall, there is mounting evidence suggesting that creatine supplementation can enhance certain cognitive functions, especially when brain bioenergetics are under stress, such as during sleep deprivation.

Creatine supplementation has shown promise in enhancing cardiac muscle performance. In animal studies, creatine restored ATP levels under cardiac stress conditions and reduced markers of heart muscle exhaustion. Human studies, although limited, have also shown promising results in improving cardiac performance in patients with chronic congestive heart failure.

Creatine supplementation has shown potential in managing blood sugar levels by increasing the body's ability to utilize glucose as metabolic fuel. This is particularly beneficial for diabetic individuals. Studies have shown creatine supplementation alongside moderate exercise improves oral glucose tolerance test results, indicating creatine's potential benefit in blood sugar regulation.

Creatine supplementation can counteract sarcopenia, the loss of muscle mass associated with aging, by enhancing lean body mass, muscular performance, and fatigue resistance. Supplementation with creatine has shown significant improvements in high-energy actions and grip strength, even in the absence of exercise training. This is crucial in reducing the risks associated with falls and serious injuries in older adults.

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.

A double-blind placebo-controlled study conducted in 2020 evaluated creatine monohydrate supplementation's effect on various health indicators in resistance training practitioners. The participants were supplemented with 0.3 g/kg (24g for 80kg) per day creatine monohydrate for 7 days. The study found that creatine monohydrate supplementation promoted an increase in performance and body weight, without causing any adverse events. No modifications were observed in a panel of blood and urine health indicators including red and white blood cell parameters, blood lipid profile, metabolic and urine markers, hepatic and renal function, indicating the safety of creatine monohydrate supplementation for health{{#pmid:32597619|pmid32597619}}.

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}}.

Based on a scientific evaluation in 2021 {{#pmid:33557850|pmid33557850}}, it's important to address certain misconceptions associated with creatine supplementation:

* The majority of available evidence does not support a link between creatine supplementation and hair loss/baldness.

The optimal dosage of creatine can vary based on individual factors including body weight, activity level, and the specific goals of supplementation. Below are two common dosing protocols for creatine monohydrate {{#pmid:33557850|pmid33557850}}:

Determination of which creatine supplementation protocol is preferred may depend on the goal of the individual. For instance, if an individual is hoping to maximize the ergogenic potential in a very short period of time (< 30 days), adopting the creatine ‘loading’ protocol may be advised. However, if an individual is planning to ingest creatine over an extended period of time (> 30 days), or if avoiding potential weight gain which can sometimes occur during creatine ‘loading’, the creatine non-loading protocol would be a viable option.

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.

Creatine supplementation, particularly when combined with resistance training, produces the vast majority of musculoskeletal and performance benefits in older adults. Even without exercise, creatine supplementation alone can provide some muscle and performance benefits for older adults. The supplementation has shown to be beneficial for a variety of athletic and sporting activities and provides a variety of benefits for females across their lifespan. It's also established that other forms of creatine are not superior to creatine monohydrate{{#pmid:33557850|pmid33557850}}.

A meta-study conducted in 2021, followed by another in 2022, reviewed the timing of creatine Supplementation around exercise and highlighted that the evidence supporting a specific timing (i.e., pre- versus post- versus during-exercise) remains limited and somewhat contradictory. The discrepancies in the existing data likely stem from differing supplementation protocols, sample populations, and training regimens across studies. Currently, adapting creatine timing specifically according to when training is performed is not backed by solid evidence and should not be a major concern. Both meta-studies emphasize the need for more well-controlled studies to determine whether the timing of creatine supplementation around training significantly influences intramuscular creatine content and its ergogenic effects. {{#pmid:34445003|pmid34445003}}{{#pmid:35669557|pmid35669557}}

Creatine supplementation presents a promising avenue for enhancing various aspects of health and possibly longevity, particularly concerning cognitive function, cardiovascular health, blood sugar regulation, and muscle retention. While the evidence is growing, further research, especially large-scale human trials, are required to better understand the full spectrum of creatine's benefits on longevity.

[[Category:Orally Consumable Longevity Molecules]]