Creatine

 After watching this video on YouTube, I decided to purchase some creatine online. 

Here is a summary:

This video, presented by Dr. David Sinclair, summarizes the science-backed benefits of Creatine Monohydrate, particularly for people over the age of 60. The video argues that this supplement is a powerful tool to address the three primary challenges of aging: rising inflammation, slowing metabolism, and declining muscle mass (sarcopenia) [01:15].

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Core Physiological Benefits

The video explains that creatine is a naturally occurring compound that helps the body produce ATP (adenosine triphosphate), the energy currency of all cells, especially during intense activity [03:34].

• Muscle Growth & Fat Loss: Creatine consistently helps individuals build more lean muscle (an average of 2.5 pounds more) and simultaneously lose fat (an average of 1.5 pounds) compared to resistance training without it [06:02]. It also significantly increases strength, with reports of around 25 lbs more for lower body lifts [07:04].

• Metabolism & Recovery: It improves performance in both anaerobic (weightlifting) and aerobic (walking, cycling) exercise [10:28]. By reducing inflammation and oxidative stress, and improving acid buffering, creatine promotes better and faster recovery [10:44].

• Bone Health: Creatine influences bone cells to remodel and restructure the bone itself, making it more fracture-resistant and structurally stronger, especially in the femur [20:07].

• Immune System: It increases ATP production in neutrophils (white blood cells), making them more effective at fighting bacteria, and reduces pro-inflammatory mediators [21:26].

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Cognitive and Mood Enhancement

One of the most exciting areas of research discussed is creatine’s effect on the brain, which is highly energy-dependent.

• Brain Function: By increasing phosphocreatine stores in the brain, supplementation significantly improves memory (especially in those over 65) and reduces oxidative stress and brain fatigue [14:11].

• Mood: Low creatine levels in the prefrontal cortex have been linked to depression [17:47]. Supplementing can improve the metabolic health of the brain, offering relief from low-grade feelings of sadness or stress and improving executive function even during periods of sleep deprivation [16:06].

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Recommended Usage and Dosage

The video strongly recommends sticking with the safest and most researched form: Creatine Monohydrate [04:02].

User Group	Recommended Daily Dose
General Health & Maintenance	5 to 7 grams [08:06]
Older Adults (50+)	10 to 15 grams, especially if very active or dealing with muscle loss [09:21]
Women	8 to 9 grams (10-20% more than standard, as they produce less naturally) [12:16]

Key Absorption Tip:

Creatine is transported into muscle cells via a sodium-dependent protein. To maximize absorption (by 40-50%) and reduce the risk of water retention, you should consistently take your creatine with a small pinch of salt or a quality electrolyte drink [04:30]. Consistency is far more important than the specific time of day you take it [09:48].

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Debunking Common Myths

The video addresses common fears to assure viewers of the supplement's safety profile [22:33]:

• Hair Loss: Multiple rigorous studies have found zero connection between creatine supplementation and an increase in DHT or male pattern baldness [23:12].

• Kidney Damage: The rise in blood creatinine levels is a normal, expected byproduct of supplementation, not an indication of damage. Creatine is safe for healthy individuals [23:51].

• Cramping & Dehydration: This is almost always caused by inadequate hydration or low electrolytes. It is easily preventable by drinking plenty of water and ensuring adequate sodium/minerals [25:20].

The video concludes that creatine is one of the most studied, safest, and most affordable supplements available to support strength, vitality, and longevity [30:11].

Video URL: http://www.youtube.com/watch?v=87VRkCYBiy4

This is the product that I purchased:

It should arrive early in November so I'll start taking it and see if I notice any benefits after a couple of weeks. I'll keep taking my Moringa capsules as well. See earlier post: Moringa Leaf. I really feel that I need some supplements like moringa and creatine because my body is definitely showing its age and help is needed to slow its precipitous decline.