huffingtonpost - 16 days ago

Creatine in a scoopI’ll be honest: I’m a supplement sceptic. I’m not convinced by claims that taking vitamin C can help to cure a cold, for instance (nor is the NHS). But I am not beyond persuasion. I take vitamin D tablets, recommended by the NHS and recently linked to longevity, in part to help boost my iron supplementation as a lifelong anaemic.And two months ago, I started taking creatine – one of the most researched supplements going, which has been linked to better ageing, an easier menopause, improved strength, and even better cognitive ability – too. Still, some worry about increased weight gain, bloating, and kidney issues from creatine. So, as someone who has been taking 5g of creatine monohydrate a day for two months now, I thought I’d report back. What is creatine, and why is it helpful?Contrary to my pre-research prejudices, creatine is not a steroid-style artificial muscle booster. GP and medical director of Midland Health, Dr Rupa Parmar, explained: “We naturally produce half the body’s creatine supply in our liver, kidneys, and pancreas, but the other half comes from our diet.“Protein-rich foods, like red meat, seafood, and milk, all contain creatine, but nowhere near the amount found in supplements.” Creatine contributes to adenosine triphosphate (ATP) production, “the molecule our cells use for energy and muscles use to contract,” the doctor told us. That means you can push yourself further in the gym, but its benefits are not limited to athletes.The supplement reduces muscle loss as we age, for instance, preventing falls and in it’s especially useful for those going through menopause, when bone density and muscle mass levels both plummet.″[Creatine] can be especially beneficial for women going through menopause, as they’ve been found to improve brain function and mood, contributing to overall well-being,” Dr Parmar added.Creatine has shown promising benefits in those with depression, though we don’t have enough data to recommend the supplement for mental health reasons.It may also, the doctor told us, “improve general cognitive functions as we age.” Weight gain associated with the supplement seems to be linked more to the addition of water to our muscles than fat, meanwhile, and study after study has debunked the one-man case study that first suggested creatine may cause kidney issues when consumed by healthy people at normal doses. Here’s how I found it 
Did I gain weight?As the research prepared me for, I was bloated and gained weight for the first few days. But (also as expected), this went away after about a week.Within a month, my weight had actually gone down a couple of fat loss has been linked to creatine as it can help to keep you less fatigued in the gym, meaning you can progressively overload your muscles to help them grow.Did it upset my stomach?I did experience some slight GI issues in the first couple of days, which were expected.These were alleviated by drinking more water and ensuring I scooped exactly 5g a day from my container. Going over 10g a day is linked to an upset stomach.Did I get stronger?Yes. This was, perhaps, the most predictable outcome.My squat PR is up 30kg, my VO2 max has gone from “fair” to “excellent” (not least because I can push myself further), and my recovery is far better. This is all good news for my longevity, as increased muscle mass is linked to a longer, healthier life.My VO2 max growth from February 2025 to June 2025Did my mood change? Again, I’ve noticed a slight uptick in mood. Nothing wild, and possibly due to the increase in “happy chemicals” linked to exercise – still, a welcome change.So, should everyone take creatine?Dr Parmar told HuffPost UK, “While creatine can be helpful, like any supplement, there are some side effects and limitations.”She added, “The main reported side effects are gastrointestinal issues like diarrhoea and bloating, but these can easily be managed by reducing your intake” (that certainly worked with me).“If you have kidney disease or bipolar disorder, creatine may make symptoms worse,” she ended. “It’s always a good idea to talk to a GP before introducing any new supplement into your diet.”Once you get the go-ahead, though, I can’t recommend creatine enough – I’ve loved how much stronger, faster, and even happier it’s made me, and I hope its healthy ageing claims prove just as well-founded over time.Related...I Took My VO2 Max From Fair To Excellent With This Running PlanI Tried Jeffing And My Running Pace SkyrocketedI Tried Anti-Ageing Workouts For A Month – Here s How It Went

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