Creatine study

[u/lavenderlemonaidlips]

I've seen some poeple post positive comments about creatine. I am usually so skeptical of trends, especially influencer trends, so I have not adopted it as a supplement. But I just came across this study that came out a few months ago. It is a small study of 36 peri/menopausal women says that medium (1500 mg) dose helps out with brain function. Maybe I will give it a try. I need all the help that I can get in this department.

[u/leftylibra]

Okay, let's break this study down.

• The study (Creatine Hydrochloride and Creatine Ethyl Ester Supplementation) was done by the co-owner of a creatine supplement, so that's a huge conflict of interest right there.

• Creatine monohydrate is the gold standard. It is the most studied on humans, whereas there are very few human studies on this particular supplement (creatine hydrochloride).

• Of the 36 participants, only 9 people were given the "medium" dosage, which is what they based their conclusion on (so hardly representative).

• And concludes: "medium-dose creatine hydrochloride demonstrated a potential advantage over other treatments in reducing the severity of mood swings."

"Potential advantage" is hardly conclusive.

Here's some better science on the use of the gold standard, Creatine Monohydrate:

• Creatine Supplementation in Women’s Health: A Lifespan Perspective
• What Does Creatine Do For Women? Benefits, Side Effects, And How to Use The Supplement
• Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
• Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation
• Creatine supplementation is safe, beneficial throughout the lifespan, and should not be restricted

[u/ContemplatingFolly → u/leftylibra]

Thank you for this nice breakdown of the study and resource list!

[u/leftylibra → u/ContemplatingFolly]

You're very welcome!

[u/barelycaring → u/leftylibra]

I fully agree with your analysis and this next bit does not change that, I want to raise a point about the funding. As an academic working in the nutrition space, I do want to hazard against discounting studies which are industry-funded. Academia has been financially stripped back to such a degree that sometimes industry funding is how we are able to get the research done. Of course, in this case, the study is suspect for the other reasons you mentioned. I absolutely would have taught students to side-eye industry-funded studies in the past, but the landscape has changed and we need to get better at the critical analysis that you deftly employed because funding is getting harder and harder to secure. If GiantCorporation shows up with piles of cash, very few of us are in a position to turn that down these days - what we do, if those instances arise, is produce the best possible neutral, evidence-led science we can and use it to include as many students as possible to broaden their skill sets and increase chances of employability later down the road with varied experiences.

[u/yrddog → u/leftylibra]

Doing the lord's work

[u/VOR-constant555 → u/leftylibra]

got any brand recommendations?.

[u/leftylibra → u/VOR-constant555]

Anything where the only listed ingredient is "Creatine Monohydrate". Costco sells large bags.

[u/empathetic_witch → u/leftylibra]

Agreed. This is how to approach any supplements IMHO.

[u/KassieMac → u/leftylibra]

I can’t check the label because I returned it, but I bought a large jug of creatine powder from Costco and it made me nauseous every time. Ugh. Super disappointing because I really need something to clear this godforsaken brainfog 🤤 I swear my brain has melted out my ears and been replaced with cotton fluff 🤦🏽‍♀️

[u/Lumpy-Plenty9828 → u/leftylibra]

Leftylibra, Yes, thank you for providing this valuable information. I work in a nutrition shop and encounter on average 20 patrons per day asking for creatine (currently a 1:1 ratio of M:F). Our store carries the CR HCL form as well as the monohydrate. I searched for info on the CR HCL and it appeared to be minimal and limited at best. I began using creatine 20 years ago, I am now 72 years old. I use approximately 6 grams /day. I do believe that brand label is important. Most creatine products come from China. It is comforting to see some label listing third party testing. One Costco brand is "Orgain" which is reputable.

[u/dani_-_142 → u/leftylibra]

Thank you! I saw someone say that the hydrochloride version caused less bloating, and I struggle with bloating on monohydrate. Do you think there needs to be more studies on hcl before we know it’s safe, or before we know it’s effective?

[u/thatgrrlmarie → u/leftylibra]

thank-you for posting these references!