Yes for sure! 5mg daily has definitely helped with water retention in muscle mass. And I feel like I sleep better, and have less brain fog too.
It is also the most researched supplement ever.
Daily Supplementation
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Yes for sure! 5mg daily has definitely helped with water retention in muscle mass. And I feel like I sleep better, and have less brain fog too.
It is also the most researched supplement ever.
I’ve started taking that. Couple of months now.
Same. I think it helps to keep the brain sharp. Also feel a slight performance increase when I cycle off road. Especially climbing or putting in a lot of effort.
Creatine helps with creating ATP. - ( that big word of adrenotrisphosphate or similar..... ) part of the energy cycle that helps ( for energy production ) the cells fire and keep on firing.
It will help muscles retain more water and gives a fuller heavier look to muscle mass ( good thing and bad thing in some ways )
Brain fog and providing some mental clarity whilst delaying mental degradation seems to be where the research is now going and with good reason.
Dosages are also being loo
ked at - larger dosages for over 40s seems to be a good thing with no down side. Scaled improvement with no downside
So the minimum effective dosages may need to be viewed as that , minimal.
It will help muscles retain more water and gives a fuller heavier look to muscle mass ( good thing and bad thing in some ways )
Brain fog and providing some mental clarity whilst delaying mental degradation seems to be where the research is now going and with good reason.
Dosages are also being loo
ked at - larger dosages for over 40s seems to be a good thing with no down side. Scaled improvement with no downside
So the minimum effective dosages may need to be viewed as that , minimal.
I've been taking creatine for some time now - there is some evidence it helps with muscle retention as you get older. I advise using the powder not the gummies and ensuring you get from a good source - there are several companies jumping on the band wagon and I worry about the quality with some. There are a couple of potential side effects include weight gain, mainly due to water retention, so do your own research.
Here is a reasonable starting point:
www.sciencefocus.com
Here is a reasonable starting point:
Here's the one supplement consistently shown to better your brain and body | BBC Science Focus Magazine
Every supplement claims to offer benefits for your body. But tests suggest creatine actually does. It might also have benefits for your brain.
www.sciencefocus.com
Good shout. Also finding a tolerance level to avoid G.I discomfort and funny tummy syndrome.
The truth is I don’t know for sure. It’s just a reasonable assumption based on my diet. I doubt anyone could really be 100% certain without getting a sample of every meal you eat sent to a lab for some kind of chemical analysis tests to ascertain its exact nutritional content. Even then who really knows the exact nutritional requirements for people as they vary from person to person and day to day based on a wide range of different variables.
Anyway if you’re interested, my diet consists of most protein coming from plenty of fish, nuts and seeds with only a small amount of occasional beef and chicken. Most of my fruit and veg is seasonal and comes from a local organic farm located only about 100 meters away from where we’re situated and I’m assured that everything there is naturally grown the traditional old fashioned way without using any dodgy pesticides or chemicals of any kind. I say it’s a farm but in reality it’s more like an oversized allotment run by a few knowledgeable locals whos business model consists of supplying just a single greengrocer shop in a nearby town rather then dealing with supermarkets.
I also avoid most overly processed foods, especially anything containing phosphates, sulphates or nitrates. I also avoid anything that contains a long list of other questionable looking chemistry set like ingredients. I do enjoy the odd packet of crisps, chocolate bar or cake but usually if I do have a cake its proper home made one without any of the unnecessary additional ingredients that you find in supermarket cakes.
I meant more , unless you have access too ( you do , it's just somewhat costly ) blood work it's hard to get a grasp on what is being retained in the body , even if it's being consumed , and even if the diet intake is healthy and optimal. Optimal is the end process not necessarily what is consumed to my mind.
I just eat sensibly (mostly good but nothing too excessive either), I exercise sensibly (regular natural movements which raise my heart rate and get the blood pumping but nothing too hard or extreme), I listen to what my body tells me (and be honest with myself about what my body is actually saying). Other than this I don't worry about it. Everything in moderation and just enjoy life without over-analyzing my diet too much.
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The real problem is we didn't actually evolve to live much beyond 40; we have scientifically made it possible but that isn't evolution. Our bodies reduce production of many important substances from the age of thirtyish - including creatine. If we want to live life to the full in old age it's likely we will need to supplement even healthy diets. I could probably live just as long sitting on the sofa watching daytime TV without though, but I wouldn't be doing all the things I intend to do till I kick the bucket.
Having said that, tendon and muscle repair does get much slower no matter what we do. So, as old age approaches, physical caution is important too (I keep forgetting that
).
Having said that, tendon and muscle repair does get much slower no matter what we do. So, as old age approaches, physical caution is important too (I keep forgetting that
).
Vitabiotics make many different supplements and multivitamins for both men and women of different age groups. I get the standard 'Wellman Original' which is just a general allround multi-vitamin for men. They also make more specific ones for men aged over fifty and sixty years respectively which I expect are designed to include whatever different ingredients are required for people in those respective age groups.The real problem is we didn't actually evolve to live much beyond 40; we have scientifically made it possible but that isn't evolution. Our bodies reduce production of many important substances from the age of thirtyish - including creatine. If we want to live life to the full in old age it's likely we will need to supplement even healthy diets. I could probably live just as long sitting on the sofa watching daytime TV without though, but I wouldn't be doing all the things I intend to do till I kick the bucket.
Having said that, tendon and muscle repair does get much slower no matter what we do. So, as old age approaches, physical caution is important too (I keep forgetting that
Recently I have bemused myself wondering if a Logan's Run perspective has merit.. if you knew from a societal perspective the year of your passing it would remove a lot of the worries we carry about older age - you'd live life to the fullest knowing how to spend every day upto that point. No fears about long term mental or physical health , no worrying about an annuity keeping track with inflation etc...The real problem is we didn't actually evolve to live much beyond 40; we have scientifically made it possible but that isn't evolution. Our bodies reduce production of many important substances from the age of thirtyish - including creatine. If we want to live life to the full in old age it's likely we will need to supplement even healthy diets. I could probably live just as long sitting on the sofa watching daytime TV without though, but I wouldn't be doing all the things I intend to do till I kick the bucket.
Having said that, tendon and muscle repair does get much slower no matter what we do. So, as old age approaches, physical caution is important too (I keep forgetting that
But just to be clear , I'm not suggesting a new cult based upon a best before shelf life expiry date of X , just casual musings.
I try to work on the 'live life as though this day is your last, but plan assuming you've got 20 years left'
Unfortunately, I probably need to reassess the latter
Not really disproved as such. Just that over hydration isn’t necessary, but staying hydrated enough is. It can still cause issues if you don’t take on the right amount of water. I guess that’s dependant on the individual though. I just try and drink a little bit more than I normally would.
I have to say that this has concerned me for some time regarding supplements taken outside of medical advice.
I wasn’t aware of that regulation was voluntary and self policed until I read this Which article.
This is just me but I’m not about to put anything bought on the internet down my neck. I will however consult my pharmacist. My local Boots are very good and extremely helpful. Thus far food supplements have not been part of their recommendations.
Just a thought:
Has anyone had a consultation with Holland and Barrett or similar and come away having been advised that they don’t need anything?
Frankly I doubt any high street brand will be mega dosing your vitamins and minerals to super high levels - I'd be more concerned with the crud and bare min NDA dosages that they can get away with.
But YMMV,
I take a big handful most mornings and, when I skip for a few weeks, I definitely feel the tonic improvement when I start again.
RDA doses of Vit A, D, E, C, B6, B9, B12. Plus Potassium, Magnesium, Zinc, Iron, Selenium, a low dose aspirin and a fish oil.
I usually wake up thirsty. It is dry here. So, an orange, a bit of cucumber, some blueberries and spinach go into the blender topped off with water and fruit juice to about a litre.
RDA doses of Vit A, D, E, C, B6, B9, B12. Plus Potassium, Magnesium, Zinc, Iron, Selenium, a low dose aspirin and a fish oil.
I usually wake up thirsty. It is dry here. So, an orange, a bit of cucumber, some blueberries and spinach go into the blender topped off with water and fruit juice to about a litre.
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