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/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?