What is Creatine?
You may have recently seen or heard about creatine on social media, in podcasts, or you may currently be taking it.
Let's start by answering: What is creatine?
Our bodies naturally produce creatine (endogenously), and we obtain it predominantly through our diet from meats and fish.
We store approximately 95% of our creatine in skeletal muscle, and we readily utilize it to help regenerate ATP (the energy currency of cells), providing energy.
Most people in the fitness and bodybuilding world are familiar with creatine due to its well-documented benefits, increasing muscle strength and power.
However, creatine supplementation may also benefit the brain.
The Benefits of Creatine: Mind, Muscle, and Mood
On average, individuals who follow the standard U.S. diet obtain only 0.7 grams of creatine per day from meat sources. Vegetarians and vegans both get next to nothing.
Supplementing with creatine may offer numerous benefits.
Creatine is the most studied supplement on the market.
Supplementing with creatine daily increases your body's creatine stores.
What benefits does the data suggest?
- Maximal Strength and Muscle Output
As previously mentioned, creatine enhances the rate of ATP synthesis, providing readily available energy for short bursts of high-intensity activity. This study examines upper and lower body strength in healthy individuals, comparing those who use creatine to those who do not. Researchers found a statistically significant increase in strength and power output in individuals who supplemented with creatine compared to those who did not.
- Reducing Muscle Loss from Age
You may not have any interest in lifting weights in the gym, but we are all eventually afflicted with something called sarcopenia, a condition that results in muscle loss as we age. After the age of 30, we lose approximately 8-10% of our muscle mass each decade. This is important because in late life, stability, functional strength, and avoiding falls are paramount to extend healthspan and lifespan. Creatine (especially when paired with resistance training) has shown promising results to help slow the progression of sarcopenia.
- Cognitive and Neurological Benefits Creatine is well known for its physical benefits, but recent research has highlighted the mental performance and mood benefits of supplementing with creatine.
With regards to neuroprotection, creatine has shown promise in improving recovery after traumatic brain injury and modulating Alzheimer's disease by supporting cellular energy metabolism. For mood, creatine supplementation has been utilized for depression. Preliminary data suggest that creatine can enhance antidepressant response, particularly in women.
Can Women take Creatine?
I frequently get asked, "Should women take creatine?"
Absolutely.
Surprisingly, studies have shown that women supplementing with creatine experience an improved overall mood.
My wife was hesitant to start taking creatine because she was worried about becoming "too bulky", "gaining weight", and "hair loss". After researching these concerns, she discovered they were unfounded in the data. She has supplemented with creatine for almost a year now and is impressed with her results.
What Makes Rho Different
Rho Nutrition because they bring something different to your fridge.
Rho offers third-party-tested liposomal delivery products. Why does this matter? Most pills and powders lose a significant amount of the active ingredient during digestion.
Rho encapsulates each nutrient (creatine, glutathione, NAD+, curcumin, collagen, etc.) within a tiny liposome that survives the gut and ferries the compound intact into the bloodstream.
Liposomal delivery helps ensure that the vitamins and supplements you purchase are getting absorbed and not lost during digestion.
My personal morning Rho stack is their liposomal creatine, glutathione, DIM+, and NAD+, and before bed, I take their liposomal magnesium.
The founders, Ryan and George, firmly believe you will feel the Rho difference, but if you're not satisfied, they offer a 60-day money-back guarantee.
Click here to save 20% and add Rho to your daily routine
Only the best,
Jeremy London, MD
P.S. Don't forget to follow my podcast for free on Spotify or Apple Podcasts
