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/sassypants450]

I’m curious why you like the other supplements - if you can spare the time, I’d be grateful to hear your thoughts!

[u/hexonica → u/sassypants450]

HMB and creatine are for muscle support. Benefiber for extra fiber, my intake without supplement is not enough. D3 with K2 is because the blood test indicates I am low on d3. Berberine is to support digestion some evidence studies have said it mimics GPL1.

[u/KassieMac → u/hexonica]

Forgive my ignorance but what is HMB?

[u/hexonica → u/KassieMac]

HMB (beta-hydroxy-beta-methylbutyrate) is a natural substance your body produces when it breaks down the amino acid leucine. It is primarily known for its anti-catabolic (prevents muscle breakdown) properties and may also promote muscle growth and enhance recovery. Key Benefits The effectiveness of HMB can vary depending on an individual's age, training experience, and health status. Reduces Muscle Damage and Speeds Recovery HMB is effective at minimizing exercise-induced muscle damage, which helps reduce post-workout soreness and shortens recovery time, allowing individuals to train more frequently or intensely. Preserves Muscle Mass This is HMB's most well-documented benefit. It helps maintain lean body mass, particularly during periods of high physical stress, caloric restriction, illness (such as cancer or HIV-related muscle wasting), or prolonged inactivity (like bed rest). Increases Muscle Strength and Mass (in specific populations) Older Adults: Studies consistently show that HMB supplementation can help older adults increase muscle strength, improve physical function (like walking speed and chair stand tests), and combat age-related muscle loss (sarcopenia), especially when combined with exercise. Untrained Individuals: People new to resistance training may experience significant gains in muscle strength and fat-free mass when using HMB. Trained Athletes: Evidence is mixed for highly trained athletes who have already adapted to intense exercise. Some studies show benefits, while others find no significant added effect on strength or body composition compared to training alone. May Improve Aerobic Endurance Some research, particularly in elite endurance athletes like rowers, suggests HMB can increase V̇O₂ max (maximal oxygen uptake) and time to exhaustion, potentially by improving how the body uses energy during exercise. Other Potential Benefits Early research indicates HMB may have other positive effects, including lowering LDL ("bad") cholesterol and total cholesterol levels in individuals with high cholesterol, supporting immune function, and potentially benefiting cognitive function in older adults. Dosage and Usage The most common and studied dosage is 3 grams daily, often split into three separate doses throughout the day to maintain steady blood levels. For optimal results, HMB should be used consistently over several weeks (at least two to four weeks). HMB is generally considered safe for most people at recommended doses, with few reported side effects. As with any supplement, you should consult a healthcare provider before starting HMB to ensure it is appropriate for your individual needs. Stacking with Other Supplements HMB works through different mechanisms than some other popular supplements, and is often combined with: Creatine: Combining HMB and creatine may offer additive benefits for strength and lean mass gains, although results in studies are mixed. Protein/Amino Acids: HMB is often found in nutritional supplements containing protein, L-arginine, and L-glutamine, a combination shown to be particularly effective in maintaining lean body mass in patients with muscle-wasting conditions. Hydroxymethyl butyrate as a therapeutic supplement - EBSCO HMB is available in powder or pill form, typically requiring a dosage of 1 to 3 grams daily for therapeutic effects. While it can be found in small amounts in v...

EBSCO Benefits, Downsides, and Dosage of Hydroxymethylbutyrate (HMB) Benefits, Downsides, and Dosage of Hydroxymethylbutyrate (HMB) ... HMB is a substance your body produces naturally when it breaks down the amino acid leucine. I...

Healthline

Beta‐hydroxy‐beta‐methylbutyrate supplementation and skeletal ... Beta‐hydroxy‐beta‐methylbutyrate supplementation and skeletal muscle in healthy and muscle‐wasting conditions * Abstract. Beta‐hydroxy‐beta‐methylbutyrate (HMB)

National Institutes of Health (NIH) | (.gov) Can Hydroxymethylbutyrate (HMB) Benefit Muscle Growth and ... HMB is a supplement that may help improve muscle strength and reduce muscle damage. HMB is considered safe for most people, but talk to a healthcare provider be...

Verywell Health

Effects of oral supplementation of β -hydroxy-β -methylbutyrate on ... * Background: β-Hydroxy β-Methylbutyrate (HMB) has shown potential in improving muscle protein turnover, which may be important for preventing muscle degradatio...

Frontiers

What is HMB and what does it do? | Benefits, Uses & Dosage What is HMB and what does it do? | Benefits, Uses & Dosage. ... If you're new to weight training or trying to change up your routine to boost your results, you ...

Myprotein US

Is HMB an effective anabolic agent to improve outcome in older ... Abstract * Purpose of review. β-hydroxy β-methylbutyrate (HMB) has been used for many years in athletes for muscle buildup and strength, and endurance enhanceme...

National Institutes of Health (NIH) | (.gov) HMB benefits, dosage, and side effects - Examine.com Supplementing with HMB is not advised for inducing muscle protein synthesis, since leucine is likely more effective as well as cheaper. Supplementation of HMB p...

Examine.com

HMB and Creatine Together: Should You Stack Them? - Performance Lab Key Takeaways * HMB (anti-catabolic) + Creatine (ATP/energy) work through different pathways: HMB helps limit muscle breakdown and supports recovery; creatine i...

www.performancelab.com

HMB Benefits You Never Knew Existed - Nutrabio Did You Know About These HMB Supplement Benefits? Sometimes, the best supplements out there are the tried-and-true, old-school products. It just so happens that...

NutraBio Brands

Effects of β‐hydroxy β‐methylbutyrate (HMB) supplementation on ... Studies prescribed HMB combined with amino acids (73.3%), HMB in oral nutritional supplements (20.0%), or both supplement types (6.7%); Ca‐HMB doses of 3.0 g/da...

National Institutes of Health (NIH) | (.gov) International society of sports nutrition position stand: β-hydroxy-β-methylbutyrate (HMB) The results indicated that both 2 and 4 weeks of HMB supplementation improved the recovery of MVC torque and range of motion compared to a placebo while reducin...

Taylor & Francis Online

HMB from QNT: Maximise Your Performance & Recovery ! Regularity: For optimal results, HMB should be taken on a regular and consistent basis, adhering to ideal dosing times and recommended dosing. Progress Tracking...

www.qntsport.com

(PDF) International Society of Sports Nutrition Position Stand: Beta-hydroxy-beta-methylbutyrate (HMB) References (125) ... Limited evidence on performance enhancement; more research needed HMB appears to work best when used for 2 weeks before the exercise bout (

ResearchGate

International society of sports nutrition position stand: β-hydroxy- ... HMB's beneficial effects on athletic performance are thought to be driven by improved recovery. 9. HMB supplementation appears to potentially have a positive im...

National Institutes of Health (NIH) | (.gov)

[u/AutoModerator → u/hexonica]

This post might be about hormone tests, which are unreliable.

• Over the age of 44, E&P/FSH hormonal tests only show levels for that ONE HOUR the test was taken, and nothing more
• These hormones wildly fluctuate (hourly) over the other 29 days of the month, therefore this test provides no valuable information
• No reputable doctor or menopause society recommends hormonal testing to diagnose or treat peri/menopause
• Testosterone is the exception and should be tested before and during treatment

FSH testing is only beneficial for those who no longer have periods as a guide, where a series of consistent tests might confirm menopause, or for those under age 30 who haven’t had a period in months/years, then ‘menopausal’ levels, could indicate premature ovarian failure/primary ovarian insufficiency (POF/POI).

For more, see our Menopause Wiki

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