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Comment by doppelgunner | Hacker News Reader

Yes, if you are healthy and active, creatine is safe and proven to be effective.

And if you're older, creatine supplementation along with regular resistance training and well-balance diet may offset muscle mass loss that happens as we age (age-related sarcopenia).

There are also cognitive benefits:

- memory enhancement

- processing speed and attention

The brain is extremely energy demanding and creatine:

- increases cellular energy reserves (ATP)

- improves neurotransmitter function (e.g. increasing synthesis of neurotransmitters like acetylcholine)

- reduces oxidative stress damage to brain cells

- enhances synaptic efficiency and plasticity crucial for learning

There is some disagreement how effective it is among the running community, because creatine tends to add a few pounds of water weight.

it wrecks my guts. so, no.

How much did you try taking?

I take 5mg a day with no side effects. I think this and dietary fiber are probably the only supplements worth taking. I have yet to find another supplement that has any noticeable effect but I’m happy to try if people have recommendations.

IMO The best supplements to any lifestyle are

* 2-3 days a week strength training

* 1-2 days a week of cardio

* Good sleep schedule

* creatine

* dietary fiber

* positive attitude even if you have to fake it some days (this is the hardest supplement imo)

At least that’s my belief.

I agree and I do all that as well. I started with the creatine a few years ago and have never had any issues which is why I was wondering if, for the people who experience them, the amount causes the stomach issues or the brand or just the creatine of any kind.

Yes I definitely have heard from others that they don’t agree with the cheap creatine but like the expensive stuff isn’t that expensive. Like I think I pay like 30€ for a couple months worth. I think people really undervalue what a good strength training and cardio routine does for you. It really helps control anxiety, keep me sleeping well, and helps me focus at work, as well as have a hang out spot with other people who come regularly. And it’s like 4-5 hours a week tops. Highly recommended.

That's a good point. I also used to have problems with >10g/day, but when slowly ramping it up (and not taking it all in one dose of course), I can get to 20g/day pretty easily.

I think there’s not much benefit over 5g/day.

When I first took creatine from an Amazon dealer I had gut problems. I later bought a "micronized" creatine (similar to https://bulevip.com/es/3418-optimum-nutrition-creatina-powde...) and did not experience any gut problems. Taking the same product now for 3 years. Inbetween I used some other variant from time to time and have the theory that some vendors sell a not clean product that interferes with your gut.

It does that to me, on occasion. It's usually due to taking too high a dose at once and/or taking it in combination with caffeine. Now, it's not a guarantee that those conditions mean I'll get some gastrointestinal discomfort, but they certainly increase the likelihood.

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