WEBVTT
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Any health related information on the following show provides general
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information only. Content presented on any show by any host
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or guest should not be substituted for a doctor's advice.
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Always consult your physician before beginning any new diet, exercise,
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or treatment program.
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Hello everyone, and welcome to Five to Thrive Live. I'm
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Carolyn Gazella and I co host this show with doctor
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Lees Alschuler. Today, I'm excited to profile the nutrient creatine
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monohydrate with my good friend Karen Todd, who's been with
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me before on the show. Karen is a perfect expert
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to talk about because she is a strength and conditioning
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specialist and that's what creatine was always used for. But
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now we are discovering that creatine has additional benefits. In
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addition to her expertise in nutrition and exercise performance, Karen
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is also a registered dietitian and is known as the
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supplement Dietitian because of her expertise with dietary supplements. But
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before we dive into creatine, I'd like to thank our sponsors.
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probiotics dot com. Hey Karen, thanks again for coming back
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on the show to talk about creatine.
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Well.
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Hi Carolyn, it's great to be here. Thank you.
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Yeah, you know, creatine seems to be all the rage
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right now, so I'm excited to dig in. So let's
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just start with the bake basics. What is creatine and
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where is it made and stored in the body?
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Well, you're absolutely right, it is all the rage. All
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of my friends ask me almost every day what creatine
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should I take? So you're absolutely right, this is very timely.
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Creatine is a naturally occurring compound. It's made up of
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three amino acids, and our bodies can make it in
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our kidneys and our liver. We can also get it
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from our diet. So if we eat meat or fish
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or chicken, we are consuming a small amount of creatine.
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It's not found in plant foods. So if you're a
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vegetarian or do not consume meat on a regular basis,
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you're missing out on creatine and you should consider supplementation.
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Okay, perfect, So as a strength and conditioning expert, you
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are well versed to talk about creatine and exercise, so
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let's start there. How does creatine work from that perspective?
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From an exercise standpoint, I like to think of creatine
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as almost a phone battery or charger. So when you
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were exercising for a period of time and you're running
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out of energy, you're running out of gusto. Throughout the
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course of the exercise, your battery is getting low. Creatine
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can like that extra battery source or a booster to
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bring back the energy source or we call it the
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atpr in your muscles to kind of recharge you so
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you can do more, do a longer workout, do more reps,
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or even recover faster. So it has many different implications,
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not only from that workout at that moment in time,
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but also recovery and later on for maintaining muscle mass.
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Okay, that's perfect because that's really important, especially as we age.
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So I also read that creatine is good for the
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immune system. Talk a little bit about that.
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Absolutely. I like to think of that creatine works in
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a very similar way to how it works with muscles
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with your immune system, meaning when your battery is lower,
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if your immune system is low, it can help recharge
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or support your immune system in that way. And that's
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what's really fascinating with creatine. They've all as you mentioned earlier,
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we've always thought of it as this athletic athletic product
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for workouts only, and now we're finding it has different
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aspects from immunity to brain health, even other aspects for
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women's health.
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Yeah, I'm so glad that you mentioned the brain because
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that's where I want to spend a little bit more
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of our time. You know, I've been fascinated about brain
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health for years, and now that I'm in my sixties,
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I'm even more fascinated about brain health. So when I
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read the research about creating and brain function, I was
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pretty fascinated by that, and I'm pretty interested in that area.
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So what does the research actually tell us about creating
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for brain function? And then maybe we can talk a
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little bit about mechanisms, and you know, I want to
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talk about cognition and mental health.
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But what does research tell us? Sure? Sure, yeah, creating
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can have an impact on cognitive health, even neuroprotective health.
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And it really depends on the person. And I say
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that because a lot of the research that's been out there,
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what they've found. If you're a healthy adult and don't
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have you're not stressed, you're not tired, you're not overly anxious,
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you don't have any other condition going on. You know,
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you're perfectly healthy. The benefits for creatine are limited, but
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once you start adding on stress. Once you start adding
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on sleep deprivation, that's when the benefits of creatine really
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come to life and you are really seen. And that's
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where the areas is pretty fascinating on obtaining those actual results.
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Yeah, I mean, let's face it, it's pretty rare to
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find somebody who's not stressed, isn't sleeping well, maybe has
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a poor diet, you know, I mean, who's like absolute
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perfect health. So I think that this is interesting that
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if in fact you're struggling and you take creatine, it
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will help. I love the neuroprotective aspect, but what about
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brain function? What about cognition? Is it going to help
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by memory? Is it going to help me?
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Be clear?
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What about those aspects?
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It will help put to a certain extent. And this
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is where it does some have some of those neuroprotective
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properties and and does help from the standpoint of getting
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like the possible creatine that's in your body that's helping
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that helping your muscles, helping your immune system, and also
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helping your brain. It does help to that extent, but
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you do really need to be under some extent of
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stress for it to work, and that's where the dose
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comes in. I think that's one one area you wanted
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to talk about the dose and timing as well.
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Yeah, let's let's say that because I have a couple
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more questions here. So you are an expert in brandon ingredients,
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and there's an ingredient that doctor Alschuler and I like
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called cognizant. It makes me think about combining creatine with
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some of these other brain supporting nutrients to actually enhance
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its effects. Now, I'm assuming there's not research about these combinations.
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I'm just looking for your opinion, like, what are you thinking?
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And if there is research about the combination of these ingredients,
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please let me know. But what do you think about that?
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I think you're absolutely right. I think it creating should
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be combined with some of these ingredients that have a
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stronger research profile for focus, attention, for memory, And the
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research is not there yet on the combination. So that's
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why taking them together separately would give you the biggest
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benefit versus trying to get it just from creating alone.
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Yeah, I think that we can get a lot of
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synergy when we combine, and there are so many great
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not just cognizant, but there are so many great brain
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supporting nutrients. And then when you add the additional benefit
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of creatine.
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You know, in.
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Addition to the brain, you have muscles, et cetera. So
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I like that idea. Now I've read a talk that you.
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I didn't attend your talk, but you were good enough
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to send me the PowerPoint presentation, and I was actually
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really fascinated by the section on mental health depression. I
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can't remember if you talked about anxiety. Talk to us
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a little bit about creatine and mental health.
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Absolutely, And I think you're talking about Darren Cando. He
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he did a presentation at the iss N group, the
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International Society of Sports Nutrition this April and sprinting, and
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so it's pretty new, but he's basically saying your body
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does need to be under stressed to receive these benefits,
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and if you are mentally fatigued, if you are depressed,
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those are some indications that could see a better effect
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while taking creating. And of course you talked about earlier
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who isn't an or a certain period of stress or
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but so there are those limitations with someone who is
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body is not stressed or their brain is not stressed,
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so to speak. But there are some of those positive
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studies that do see indications in our positive way.
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So what's the connection with stress, because that's come up
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a few times, and yes, we are under stress. Is
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there a certain mechanism Does creating help with stress directly?
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Or is it just a matter of Okay, I'm a
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stressed ol person. If I take creating, it's going to
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benefit me. It doesn't necessarily take It doesn't help me
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manage my stress. It just has more benefit because I'm under.
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Stress, correct, And I do believe that that has some
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indication because we have in our brain, we have the
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blood brain barrier that allows nutrients or to cross over
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the wind needed and it's very selective on how it
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does that. Sometimes it lets creating in sometimes it doesn't,
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and your body just has to be at that perfect
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moment in time where it allows that end. So everyone's
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going to be different, but I do believe it has
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something to do with the blood brain barrier and what
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neurotransmitters are different sym physiological issues are happening at that
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moment in time.
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Yeah, it's really fascinating, and it's interesting because the people
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that I've been talking to who are interested, As you mentioned,
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a lot of my friends have been asking me about
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creatine and they're interested in healthy aging, and of course
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I have a lot of female friends, so when I
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read about creatine and perimenopause and menopause, I was a
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little bit surprised, but then it totally made sense because
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when you think about creatine helping muscles, I mean we
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as women, we need to protect our muscle strength as
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we age. And now we've been talking about brain functions,
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so not only neuroprotective and cognition, but potential mental health effects.
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But are there other ways that creatine can help with
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perimenopause and menopause directly, I do believe so.
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So you know, estrogen declines during premenopause and menopause, and
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and because of that, we do believe that there is
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a connection with creatine metabolism. So as estrogen decreases in
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your body, so does how creatine can be used by it.
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So they go a little bit of hand in hand,
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so to speak. So that the idea that supplementation and
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higher levels are needed is important, that not not just
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your normal level that you're getting through diet or that
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your body manufacturers would be enough, especially with lower levels
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of estrogen.
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And then if it does, in fact, you know, help
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the brain and recharge immune cells. It makes sense that
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you know it could potentially keep perimenopause and menopause women healthier.
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Absolutely. And there's also the effect with muscle loss and
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muscle breakdown and not being able to maintain muscle mass
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that happens at an older age as well, and creatine
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can help with that. Yeah.
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And I would assume now here you're the exercise expert,
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but I would think that as we age, it may
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it a little bit more difficult to keep up with
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our exercise routines. Does creatine help with that keeping up
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with Yeah, exactly. So that's an important distinction.
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I don't want to people to think that they can
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just take creatine and not exercise. They go hand in hand.
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If you do take creatine and don't exercise, it will
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not be effective for you. You actually do need to
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do some type of strength training or some type of
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exercise that puts strain or tension on them muscle fibers.
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I'm so glad that you brought that up, because I
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think you're right. I think a lot of people are like, oh, well,
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I'm just going to take creatine and I want and
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have to exercise, But that's not the case.
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Right, correct, they go hand in hand. If you just
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take creating, you're actually probably wasting your money at that point.
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You do need to do both, okay.
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And is it just strength training or if I hike
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or horseback ride or do some of the other things
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I like to do, that obviously is in that same
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basket of exercise, right.
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Absolutely, getting out there and stressing the bone, stressing the muscle,
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getting movement is any way you can do it?
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Yeah, exactly, Okay, good, Okay. Now let's talk about dosage.
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What is the recommended dose? And is the dose the
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same for all of these health applications. I mean, now
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we've talked about strength and conditioning, we've talked about the
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immune system, We've talked about the brain, we've talked about menopause.
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Is it the same, and if it is, what is
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the dose?
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The dose is very a little bit, but they're very similar.
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They are three to five grams per day. But the
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caveat there is and a lot of people have a
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lot of people want quicker results. So what they'll do
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is they'll they'll use something called loading, So they'll load
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with twenty grams a day for five to seven days.
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So they'll they'll have quicker results versus someone who's just
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taking three to five grams on a regular basis, And
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I think that's a big distinction. But if you're just
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asking for what's a regular dosage for normal all of us,
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I shouldn't say normal, we're all. We're all. But three
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to five grams per days is the recommended dose. And
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if you do want to preload to that twenty grams
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per day for five to seven days, you don't need
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to do it longer than that.
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Okay, that's interesting about the loading dose. I actually didn't
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know that. So three to five grams a day it
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seems like a lot. But creatine is mostly in the
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form of a powder, isn't it correct?
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And this is a big distinction between a lot of
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creatines in the marketplace. Creatine monohydrate that you have as
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the title of this podcast, it's actually the most studied
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in the well known format there. But it is found
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as a powder, and that's how it's been studied in capsules, tablets,
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powders versus gummies, beverages and things like that, because it
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will break.
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Down, right, And I'm thinking that if I'm taking five
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grams or twenty grams of creatine as a tablet or
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a capsule. That's a lot of tablets and capsules.
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It is quite a bit, yes, and that's a lot
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to take. People will take the twenty grams and break
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it down into four servings per day, five grams per serving.
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Okay, so and then if you're in the three to
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five gram that's just a once daily dosage. Correct, Okay, Okay.
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Now I want to talk about timing. I was just
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talking to a friend the other day and I was
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actually kind of surprised that she was taking it at
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night because she was also saying that she's having trouble sleeping.
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And I'm like, huh, I'm going to do a little research,
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and actually what I found was creatine is good to
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take at night, and it's very rare to have it
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interrupt sleep patterns. It can, in fact happen, but that's
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very rare. What are your thoughts on timing and this
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issue about sleep?
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Sure? Sure, I do think it does very odd with
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every person. If she's having that indication like she's not
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able to sleep, then maybe it is the creatine. I
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personally take my creatine at night, so it hasn't affected
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my sleep, But I think that just might be a
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personal thing, whatever else is happening keeping her awake later
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at night too, possibly, but I don't think that's that
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could be related necessarily for everyone.
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Yeah, I think it's it's rare. The other thing that
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strikes me is that at night. People don't realize this,
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but at night our bodies are so active. This is
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when we regenerate cells. There's clean up in the brain,
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There's so much going on inside the body and with
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the muscles, right, so muscle tissue is regenerated from our
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day's activity. So in a way, creatine may help that
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activity while we sleep.
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Absolutely, regenerating, recovering and restoring, and during the night. Absolutely.
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Yeah. Yeah, that's interesting. Okay, Now I want to talk
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about safety. Yeah, what's the safety profile of creatine anohydrate?
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Are there any contry indications or people who should not
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take creatine?
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I've read the other day there are over six hundred
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and eighty studies on creatine, and also that creatine is
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one of the most studied from a safety standpoint ingredient
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in the marketplace today. So I just want to say
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we've been looking at it for many, many years, looking
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at it from an athletic ability to strengthen training, and
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now it's really expanding into many other areas. But it
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has an incredible safety profile. The only indications if someone
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with anything. If someone does have an indication or issue,
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I do ask them to go speak with their doctor
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healthcare practitioner just to check with them. But there's not
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really an indication of when people shouldn't I think, And
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it's not related to kidney issues. It's related to if
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someone might have a kidney issue, just that's how from
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a functional standpoint it's manufactured. So that might be the
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only indication that I'm aware of. But even in that,
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it doesn't actually cause any kidney issues.
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And I know this is kind of a tricky question,
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but are we aware of any direct interactions, like if
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people are on a certain class of medications, should they
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avoid creatine or is it pretty safe even if you're
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on certain medications.
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I believe it's pretty safe. But the creatine monohydrate and
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monohydrate simply means that it's creatine with a water molecule
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attached to it, so it does bring water into the
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muscle cells. So I have not heard of any contraindications,
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but that could be something to look at. Okay, that's cool.
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Okay. Now I want to talk about your area of expertise,
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which is dietary supplements. How long have you been in
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the dietary supplement industry.
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Karen, I've been over thirty years now.
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Yes, it's no wonder they call you the supplement dietitian.
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So how does somebody evaluate and find a quality creating product.
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You mentioned earlier, I'm a really big proponent of branded ingredients,
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and branded ingredients usually have a name in front of them.
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They're usually the ones that are the most studied in
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the marketplace and the ones that you see used by
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the bigger brands out there. So I'm definitely a big
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supporter of branded ingredients where consumers can can go look
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at the research themselves. They can validate that that's a
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that's a manufacturer that's been on the market, that they're
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just they're just not marketing something that actually would not
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be stable in solution. And I think that's something really
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important to look at too. If there's a lot of
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products online right now that that may or may not
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even have creatine in them, so we need to be
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really cognizant of what we're looking at and that that's
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where if they're using that branded ingredient that's going to
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differentiate between a quality, branded product versus not having just
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a generic ingredient within the marketplace.
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Yeah, I mean, as you know, doctor Alschuler and I
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are very much into the branded ingredients because the branded
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ingredient manufacturers invest in research. So I'm going to let
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you know if you would like to mention a brand
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of creatine, you are welcome to. I'm not going to
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put your feet to the fire if you don't want to, but.
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I'll create Pure is the brand that probably has the
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most research out there, and then there's other brands that
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are making micronized versions of the monohydrate. Purist is another brand,
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and when it's micronized, it's a smaller version of that molecule,
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so it can dissolve easier. It does not gritty. Those
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are some of the issues you here with mouth feel
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in a beverage. You pour the powder into a beverage,
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mix it up, and then it falls out of solution,
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so you have to constantly stir that beverage while you're
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drinking it. That can get a little frustrating. But grittiness
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seems to be an issue with some folks, But you
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actually know what's in there? Yeah, that's true. So create
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pure or purest Create Pure is the one that's been
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out there the longest with the most studies, and then
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purest creatine is one that I really like from a
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standpoint of it. Micronized doesn't follow a solution and is
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a monohydrate form as well.
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And does it matter what liquid you put it into?
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Do you put yours into water or what?
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What do you?
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How do you what do you mix it in? I?
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You know, I usually put it into water, but if
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I mix it into an energy drink with cognizant, which
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I've done, it can tend to fall out a solution still,
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so you can really mix it with anything. And a
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lot of the creatin powders out there are unflavored and
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you can mix it and even it with your coffee.
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Oh cool, Okay, that's cool. Okay. So as we wrap up,
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where can people find out more about you and your work?
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Do you have a website or sial media you'd like
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to share?
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Sure? I have a website, the Supplement Dietitian dot com.
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You can also find me at LinkedIn. Karen E. Todd
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r D. I've been working in the industry for over
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thirty years now and work for a Japanese company Qi Wahko,
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And you can feel free to reach out to me
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there or on my website.
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Cool. And you're also on Instagram. That's also Instagram, Yes, yeah,
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because I follow you, so that's why. So yeah, I
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00:24:25.359 --> 00:24:28.279
want to recommend the supplement Dietitian dot com just because
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the articles that Karen writes are very very informative. So
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I highly recommend that you go to the supplement Dietitian
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dot com. And Karen, I'm going to give you the
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00:24:39.640 --> 00:24:42.359
final word. What would you like to tell people? What
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would you want people to know about creating?
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I think creating is one of the best up and
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coming ingredients in the marketplace today. And just choose wisely
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when you're out there looking, look for a brand that's
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been on the market, that's using a quality ingredient and
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that has a website where you can validate where they're
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where their products coming from.
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00:25:07.119 --> 00:25:09.920
Yeah, great advice, and it's it's it's good to know
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that you believe in it so strongly that you take
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it as well.
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I do.
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Okay, that's great. Well, that was great, Karen. Thank you
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so much for joining me and talking about creatine monohydrate
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and doing this nutrient profile with me tonight.
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Thank you so much, Thank you Carolyn.
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All Right, well, once again I'd like to thank our
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00:25:29.319 --> 00:25:35.319
sponsors pro Thrivers Wellness Sleep Formula, pro Thrivers Wellness Brain Formula,
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immune health, and doctor oher Is Award winning shelf stable probiotic.
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And thanks for listening. And remember you can find past
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shows at ithriveplan dot com or wherever you listen to
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your favorite podcast. We are now on well over one
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type in five to Thrive Live and you will find us.
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May you experience joy, laughter and love. It's time to
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thrive everyone. Have a great night.
435
00:26:34.480 --> 00:26:34.519
M
1
00:00:00.440 --> 00:00:03.560
Any health related information on the following show provides general
2
00:00:03.560 --> 00:00:06.960
information only. Content presented on any show by any host
3
00:00:07.080 --> 00:00:09.679
or guest should not be substituted for a doctor's advice.
4
00:00:09.839 --> 00:00:13.240
Always consult your physician before beginning any new diet, exercise,
5
00:00:13.359 --> 00:00:41.119
or treatment program.
6
00:00:41.159 --> 00:00:44.079
Hello everyone, and welcome to Five to Thrive Live. I'm
7
00:00:44.159 --> 00:00:47.320
Carolyn Gazella and I co host this show with doctor
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00:00:47.439 --> 00:00:53.240
Lees Alschuler. Today, I'm excited to profile the nutrient creatine
9
00:00:53.320 --> 00:00:56.280
monohydrate with my good friend Karen Todd, who's been with
10
00:00:56.320 --> 00:00:59.039
me before on the show. Karen is a perfect expert
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00:00:59.079 --> 00:01:02.520
to talk about because she is a strength and conditioning
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00:01:02.560 --> 00:01:05.519
specialist and that's what creatine was always used for. But
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00:01:05.640 --> 00:01:10.439
now we are discovering that creatine has additional benefits. In
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00:01:10.439 --> 00:01:13.959
addition to her expertise in nutrition and exercise performance, Karen
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00:01:14.040 --> 00:01:17.079
is also a registered dietitian and is known as the
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00:01:17.319 --> 00:01:21.000
supplement Dietitian because of her expertise with dietary supplements. But
17
00:01:21.560 --> 00:01:24.680
before we dive into creatine, I'd like to thank our sponsors.
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It's a very effective probiotic. Learn more at doctor Ohira
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probiotics dot com. Hey Karen, thanks again for coming back
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on the show to talk about creatine.
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Well.
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Hi Carolyn, it's great to be here. Thank you.
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Yeah, you know, creatine seems to be all the rage
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right now, so I'm excited to dig in. So let's
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just start with the bake basics. What is creatine and
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where is it made and stored in the body?
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Well, you're absolutely right, it is all the rage. All
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of my friends ask me almost every day what creatine
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should I take? So you're absolutely right, this is very timely.
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Creatine is a naturally occurring compound. It's made up of
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three amino acids, and our bodies can make it in
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our kidneys and our liver. We can also get it
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from our diet. So if we eat meat or fish
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or chicken, we are consuming a small amount of creatine.
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It's not found in plant foods. So if you're a
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vegetarian or do not consume meat on a regular basis,
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you're missing out on creatine and you should consider supplementation.
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Okay, perfect, So as a strength and conditioning expert, you
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are well versed to talk about creatine and exercise, so
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let's start there. How does creatine work from that perspective?
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From an exercise standpoint, I like to think of creatine
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as almost a phone battery or charger. So when you
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were exercising for a period of time and you're running
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out of energy, you're running out of gusto. Throughout the
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course of the exercise, your battery is getting low. Creatine
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can like that extra battery source or a booster to
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bring back the energy source or we call it the
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atpr in your muscles to kind of recharge you so
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you can do more, do a longer workout, do more reps,
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or even recover faster. So it has many different implications,
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not only from that workout at that moment in time,
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but also recovery and later on for maintaining muscle mass.
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Okay, that's perfect because that's really important, especially as we age.
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So I also read that creatine is good for the
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immune system. Talk a little bit about that.
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Absolutely. I like to think of that creatine works in
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a very similar way to how it works with muscles
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with your immune system, meaning when your battery is lower,
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if your immune system is low, it can help recharge
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or support your immune system in that way. And that's
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what's really fascinating with creatine. They've all as you mentioned earlier,
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we've always thought of it as this athletic athletic product
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for workouts only, and now we're finding it has different
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aspects from immunity to brain health, even other aspects for
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women's health.
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Yeah, I'm so glad that you mentioned the brain because
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that's where I want to spend a little bit more
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of our time. You know, I've been fascinated about brain
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health for years, and now that I'm in my sixties,
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I'm even more fascinated about brain health. So when I
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read the research about creating and brain function, I was
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pretty fascinated by that, and I'm pretty interested in that area.
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So what does the research actually tell us about creating
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for brain function? And then maybe we can talk a
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little bit about mechanisms, and you know, I want to
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talk about cognition and mental health.
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But what does research tell us? Sure? Sure, yeah, creating
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can have an impact on cognitive health, even neuroprotective health.
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And it really depends on the person. And I say
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that because a lot of the research that's been out there,
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what they've found. If you're a healthy adult and don't
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have you're not stressed, you're not tired, you're not overly anxious,
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you don't have any other condition going on. You know,
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you're perfectly healthy. The benefits for creatine are limited, but
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once you start adding on stress. Once you start adding
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on sleep deprivation, that's when the benefits of creatine really
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come to life and you are really seen. And that's
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where the areas is pretty fascinating on obtaining those actual results.
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Yeah, I mean, let's face it, it's pretty rare to
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find somebody who's not stressed, isn't sleeping well, maybe has
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a poor diet, you know, I mean, who's like absolute
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perfect health. So I think that this is interesting that
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if in fact you're struggling and you take creatine, it
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will help. I love the neuroprotective aspect, but what about
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brain function? What about cognition? Is it going to help
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by memory? Is it going to help me?
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Be clear?
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What about those aspects?
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It will help put to a certain extent. And this
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is where it does some have some of those neuroprotective
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properties and and does help from the standpoint of getting
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like the possible creatine that's in your body that's helping
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that helping your muscles, helping your immune system, and also
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helping your brain. It does help to that extent, but
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you do really need to be under some extent of
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stress for it to work, and that's where the dose
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comes in. I think that's one one area you wanted
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to talk about the dose and timing as well.
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Yeah, let's let's say that because I have a couple
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more questions here. So you are an expert in brandon ingredients,
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and there's an ingredient that doctor Alschuler and I like
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called cognizant. It makes me think about combining creatine with
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some of these other brain supporting nutrients to actually enhance
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its effects. Now, I'm assuming there's not research about these combinations.
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I'm just looking for your opinion, like, what are you thinking?
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And if there is research about the combination of these ingredients,
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please let me know. But what do you think about that?
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I think you're absolutely right. I think it creating should
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be combined with some of these ingredients that have a
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stronger research profile for focus, attention, for memory, And the
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research is not there yet on the combination. So that's
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why taking them together separately would give you the biggest
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benefit versus trying to get it just from creating alone.
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Yeah, I think that we can get a lot of
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synergy when we combine, and there are so many great
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not just cognizant, but there are so many great brain
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supporting nutrients. And then when you add the additional benefit
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of creatine.
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You know, in.
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Addition to the brain, you have muscles, et cetera. So
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I like that idea. Now I've read a talk that you.
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I didn't attend your talk, but you were good enough
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to send me the PowerPoint presentation, and I was actually
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really fascinated by the section on mental health depression. I
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can't remember if you talked about anxiety. Talk to us
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a little bit about creatine and mental health.
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Absolutely, And I think you're talking about Darren Cando. He
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he did a presentation at the iss N group, the
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International Society of Sports Nutrition this April and sprinting, and
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so it's pretty new, but he's basically saying your body
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does need to be under stressed to receive these benefits,
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and if you are mentally fatigued, if you are depressed,
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those are some indications that could see a better effect
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while taking creating. And of course you talked about earlier
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who isn't an or a certain period of stress or
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but so there are those limitations with someone who is
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body is not stressed or their brain is not stressed,
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so to speak. But there are some of those positive
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studies that do see indications in our positive way.
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So what's the connection with stress, because that's come up
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a few times, and yes, we are under stress. Is
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there a certain mechanism Does creating help with stress directly?
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Or is it just a matter of Okay, I'm a
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stressed ol person. If I take creating, it's going to
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benefit me. It doesn't necessarily take It doesn't help me
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manage my stress. It just has more benefit because I'm under.
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Stress, correct, And I do believe that that has some
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indication because we have in our brain, we have the
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blood brain barrier that allows nutrients or to cross over
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the wind needed and it's very selective on how it
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does that. Sometimes it lets creating in sometimes it doesn't,
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and your body just has to be at that perfect
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moment in time where it allows that end. So everyone's
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going to be different, but I do believe it has
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something to do with the blood brain barrier and what
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neurotransmitters are different sym physiological issues are happening at that
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moment in time.
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Yeah, it's really fascinating, and it's interesting because the people
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that I've been talking to who are interested, As you mentioned,
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a lot of my friends have been asking me about
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creatine and they're interested in healthy aging, and of course
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I have a lot of female friends, so when I
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read about creatine and perimenopause and menopause, I was a
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little bit surprised, but then it totally made sense because
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when you think about creatine helping muscles, I mean we
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as women, we need to protect our muscle strength as
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we age. And now we've been talking about brain functions,
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so not only neuroprotective and cognition, but potential mental health effects.
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But are there other ways that creatine can help with
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perimenopause and menopause directly, I do believe so.
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So you know, estrogen declines during premenopause and menopause, and
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and because of that, we do believe that there is
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a connection with creatine metabolism. So as estrogen decreases in
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your body, so does how creatine can be used by it.
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So they go a little bit of hand in hand,
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so to speak. So that the idea that supplementation and
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higher levels are needed is important, that not not just
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your normal level that you're getting through diet or that
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your body manufacturers would be enough, especially with lower levels
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of estrogen.
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And then if it does, in fact, you know, help
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the brain and recharge immune cells. It makes sense that
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you know it could potentially keep perimenopause and menopause women healthier.
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Absolutely. And there's also the effect with muscle loss and
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muscle breakdown and not being able to maintain muscle mass
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that happens at an older age as well, and creatine
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can help with that. Yeah.
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And I would assume now here you're the exercise expert,
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but I would think that as we age, it may
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it a little bit more difficult to keep up with
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our exercise routines. Does creatine help with that keeping up
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with Yeah, exactly. So that's an important distinction.
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I don't want to people to think that they can
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just take creatine and not exercise. They go hand in hand.
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If you do take creatine and don't exercise, it will
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not be effective for you. You actually do need to
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do some type of strength training or some type of
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exercise that puts strain or tension on them muscle fibers.
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I'm so glad that you brought that up, because I
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think you're right. I think a lot of people are like, oh, well,
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I'm just going to take creatine and I want and
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have to exercise, But that's not the case.
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Right, correct, they go hand in hand. If you just
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take creating, you're actually probably wasting your money at that point.
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You do need to do both, okay.
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And is it just strength training or if I hike
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or horseback ride or do some of the other things
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I like to do, that obviously is in that same
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basket of exercise, right.
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Absolutely, getting out there and stressing the bone, stressing the muscle,
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getting movement is any way you can do it?
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Yeah, exactly, Okay, good, Okay. Now let's talk about dosage.
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What is the recommended dose? And is the dose the
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same for all of these health applications. I mean, now
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we've talked about strength and conditioning, we've talked about the
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immune system, We've talked about the brain, we've talked about menopause.
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Is it the same, and if it is, what is
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the dose?
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The dose is very a little bit, but they're very similar.
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They are three to five grams per day. But the
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caveat there is and a lot of people have a
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lot of people want quicker results. So what they'll do
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is they'll they'll use something called loading, So they'll load
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with twenty grams a day for five to seven days.
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So they'll they'll have quicker results versus someone who's just
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taking three to five grams on a regular basis, And
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I think that's a big distinction. But if you're just
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asking for what's a regular dosage for normal all of us,
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I shouldn't say normal, we're all. We're all. But three
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to five grams per days is the recommended dose. And
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if you do want to preload to that twenty grams
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per day for five to seven days, you don't need
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to do it longer than that.
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Okay, that's interesting about the loading dose. I actually didn't
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know that. So three to five grams a day it
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seems like a lot. But creatine is mostly in the
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form of a powder, isn't it correct?
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And this is a big distinction between a lot of
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creatines in the marketplace. Creatine monohydrate that you have as
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the title of this podcast, it's actually the most studied
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in the well known format there. But it is found
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as a powder, and that's how it's been studied in capsules, tablets,
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powders versus gummies, beverages and things like that, because it
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will break.
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Down, right, And I'm thinking that if I'm taking five
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grams or twenty grams of creatine as a tablet or
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a capsule. That's a lot of tablets and capsules.
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It is quite a bit, yes, and that's a lot
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to take. People will take the twenty grams and break
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it down into four servings per day, five grams per serving.
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Okay, so and then if you're in the three to
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five gram that's just a once daily dosage. Correct, Okay, Okay.
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Now I want to talk about timing. I was just
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talking to a friend the other day and I was
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actually kind of surprised that she was taking it at
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night because she was also saying that she's having trouble sleeping.
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And I'm like, huh, I'm going to do a little research,
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and actually what I found was creatine is good to
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take at night, and it's very rare to have it
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interrupt sleep patterns. It can, in fact happen, but that's
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very rare. What are your thoughts on timing and this
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issue about sleep?
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Sure? Sure, I do think it does very odd with
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every person. If she's having that indication like she's not
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able to sleep, then maybe it is the creatine. I
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personally take my creatine at night, so it hasn't affected
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my sleep, But I think that just might be a
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personal thing, whatever else is happening keeping her awake later
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at night too, possibly, but I don't think that's that
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could be related necessarily for everyone.
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Yeah, I think it's it's rare. The other thing that
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strikes me is that at night. People don't realize this,
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but at night our bodies are so active. This is
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when we regenerate cells. There's clean up in the brain,
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There's so much going on inside the body and with
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the muscles, right, so muscle tissue is regenerated from our
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day's activity. So in a way, creatine may help that
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activity while we sleep.
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Absolutely, regenerating, recovering and restoring, and during the night. Absolutely.
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Yeah. Yeah, that's interesting. Okay, Now I want to talk
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about safety. Yeah, what's the safety profile of creatine anohydrate?
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Are there any contry indications or people who should not
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take creatine?
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I've read the other day there are over six hundred
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and eighty studies on creatine, and also that creatine is
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one of the most studied from a safety standpoint ingredient
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in the marketplace today. So I just want to say
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we've been looking at it for many, many years, looking
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at it from an athletic ability to strengthen training, and
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now it's really expanding into many other areas. But it
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has an incredible safety profile. The only indications if someone
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with anything. If someone does have an indication or issue,
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I do ask them to go speak with their doctor
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healthcare practitioner just to check with them. But there's not
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really an indication of when people shouldn't I think, And
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it's not related to kidney issues. It's related to if
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someone might have a kidney issue, just that's how from
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a functional standpoint it's manufactured. So that might be the
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only indication that I'm aware of. But even in that,
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it doesn't actually cause any kidney issues.
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And I know this is kind of a tricky question,
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but are we aware of any direct interactions, like if
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people are on a certain class of medications, should they
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avoid creatine or is it pretty safe even if you're
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on certain medications.
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I believe it's pretty safe. But the creatine monohydrate and
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monohydrate simply means that it's creatine with a water molecule
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attached to it, so it does bring water into the
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muscle cells. So I have not heard of any contraindications,
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but that could be something to look at. Okay, that's cool.
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Okay. Now I want to talk about your area of expertise,
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which is dietary supplements. How long have you been in
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the dietary supplement industry.
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Karen, I've been over thirty years now.
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Yes, it's no wonder they call you the supplement dietitian.
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So how does somebody evaluate and find a quality creating product.
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You mentioned earlier, I'm a really big proponent of branded ingredients,
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and branded ingredients usually have a name in front of them.
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They're usually the ones that are the most studied in
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the marketplace and the ones that you see used by
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the bigger brands out there. So I'm definitely a big
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supporter of branded ingredients where consumers can can go look
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at the research themselves. They can validate that that's a
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that's a manufacturer that's been on the market, that they're
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just they're just not marketing something that actually would not
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be stable in solution. And I think that's something really
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important to look at too. If there's a lot of
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products online right now that that may or may not
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even have creatine in them, so we need to be
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really cognizant of what we're looking at and that that's
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where if they're using that branded ingredient that's going to
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differentiate between a quality, branded product versus not having just
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a generic ingredient within the marketplace.
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Yeah, I mean, as you know, doctor Alschuler and I
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are very much into the branded ingredients because the branded
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ingredient manufacturers invest in research. So I'm going to let
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you know if you would like to mention a brand
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of creatine, you are welcome to. I'm not going to
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put your feet to the fire if you don't want to, but.
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I'll create Pure is the brand that probably has the
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most research out there, and then there's other brands that
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are making micronized versions of the monohydrate. Purist is another brand,
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and when it's micronized, it's a smaller version of that molecule,
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so it can dissolve easier. It does not gritty. Those
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are some of the issues you here with mouth feel
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in a beverage. You pour the powder into a beverage,
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mix it up, and then it falls out of solution,
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so you have to constantly stir that beverage while you're
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drinking it. That can get a little frustrating. But grittiness
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seems to be an issue with some folks, But you
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actually know what's in there? Yeah, that's true. So create
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pure or purest Create Pure is the one that's been
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out there the longest with the most studies, and then
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purest creatine is one that I really like from a
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standpoint of it. Micronized doesn't follow a solution and is
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a monohydrate form as well.
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And does it matter what liquid you put it into?
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Do you put yours into water or what?
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What do you?
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How do you what do you mix it in? I?
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You know, I usually put it into water, but if
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I mix it into an energy drink with cognizant, which
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I've done, it can tend to fall out a solution still,
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so you can really mix it with anything. And a
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lot of the creatin powders out there are unflavored and
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you can mix it and even it with your coffee.
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Oh cool, Okay, that's cool. Okay. So as we wrap up,
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where can people find out more about you and your work?
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Do you have a website or sial media you'd like
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to share?
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Sure? I have a website, the Supplement Dietitian dot com.
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You can also find me at LinkedIn. Karen E. Todd
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r D. I've been working in the industry for over
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thirty years now and work for a Japanese company Qi Wahko,
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And you can feel free to reach out to me
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there or on my website.
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Cool. And you're also on Instagram. That's also Instagram, Yes, yeah,
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because I follow you, so that's why. So yeah, I
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want to recommend the supplement Dietitian dot com just because
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the articles that Karen writes are very very informative. So
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I highly recommend that you go to the supplement Dietitian
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dot com. And Karen, I'm going to give you the
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final word. What would you like to tell people? What
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would you want people to know about creating?
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I think creating is one of the best up and
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coming ingredients in the marketplace today. And just choose wisely
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when you're out there looking, look for a brand that's
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been on the market, that's using a quality ingredient and
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that has a website where you can validate where they're
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where their products coming from.
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Yeah, great advice, and it's it's it's good to know
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that you believe in it so strongly that you take
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it as well.
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I do.
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Okay, that's great. Well, that was great, Karen. Thank you
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so much for joining me and talking about creatine monohydrate
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and doing this nutrient profile with me tonight.
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Thank you so much, Thank you Carolyn.
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All Right, well, once again I'd like to thank our
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00:25:29.319 --> 00:25:35.319
sponsors pro Thrivers Wellness Sleep Formula, pro Thrivers Wellness Brain Formula,
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And thanks for listening. And remember you can find past
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shows at ithriveplan dot com or wherever you listen to
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00:25:51.160 --> 00:25:54.480
your favorite podcast. We are now on well over one
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hundred different podcast outlets, so just go to any podcast outlet,
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type in five to Thrive Live and you will find us.
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May you experience joy, laughter and love. It's time to
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thrive everyone. Have a great night.
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M
