This video discusses the benefits and potential risks of creatine supplementation. The speaker, a doctor, explains why he personally chooses not to take creatine despite its well-researched advantages, emphasizing that individual risk/benefit assessments are crucial.
Creatine. It's one of the most talked-about, most researched supplements out there. You've probably seen it in the gym, heard friends raving about it, and maybe even considered adding it to your routine. And for good reason – the benefits are impressive. But what if the very person recommending it to others personally chooses not to take it? That's the intriguing stance taken by a doctor in a recent video from Nutrition Made Simple!, and it highlights a crucial point: individual risk versus benefit is everything.
This isn't about shaming creatine; far from it. The video dives deep into the science, presenting a clear picture of what creatine can do for your body and brain. But it also emphasizes that "informed decisions" are key, and those decisions are deeply personal.
Let's start with why creatine is so popular. The research is robust, and the benefits are significant:
For many, the benefits clearly outweigh the risks. However, the video zeroes in on a primary concern: kidney safety.
The worry stems from how creatine is metabolized into creatinine, a substance the kidneys excrete. Higher creatinine levels in the blood can sometimes indicate kidney problems. There's also a concern that excreting extra creatinine might strain the kidneys over time.
The good news? Extensive research on healthy individuals shows no measurable negative impact on kidney function, even with varying doses and durations of supplementation.
This is where the personal aspect comes in. The doctor in the video, despite recommending creatine to many, personally abstains. Why? A family history of polycystic kidney disease (PKD). This genetic condition causes fluid-filled cysts to grow in the kidneys, eventually leading to malfunction.
Because there's a lack of data on creatine's safety in individuals with pre-existing kidney conditions, especially PKD, the doctor errs on the side of caution. The potential benefits of creatine – faster gym results, cognitive support, glucose control – can, in his case, be achieved through diligent lifestyle choices like diet, exercise, and stress management. For him, playing it safe is the most prudent path.
The video's core message is powerful: creatine is a well-researched supplement with significant benefits, but its suitability is highly individual.
Ultimately, understanding the science behind supplements like creatine is only half the battle. The other half is applying that knowledge to your unique health circumstances.
Okay, I understand! Let's reframe that blog post to reflect your personal perspective as the doctor featured in the video.
Creatine. It's one of the most studied supplements on the planet, and I recommend it all the time. I recommend it to family members. And yet, I've personally never taken it, and I might never take it over my lifetime. You might be thinking, "How can that be?" But there's no contradiction here.
Every decision we make about our health – every medication, every supplement, every food choice, really everything in life – hinges on risk versus benefit. And that determination varies from person to person. In this video, I wanted to lay out the proven benefits of creatine and then discuss the potential risks, so you can make an informed decision that works for you. Full disclosure: I don't sell creatine, and I have no connection to any company that does. This allows me to look at the data objectively, with no conflicts of interest.
So, what are the benefits of supplementing with creatine? There are quite a few, and they're impressive:
Now, what's the downside? What's the risk? One of the main concerns is kidney safety. This is often linked to the fact that creatinine (a byproduct of creatine) is a marker for kidney function. When we take creatine, some is converted to creatinine, which can artificially raise blood levels and look like a kidney issue. There's also a concern that excreting that extra creatinine might be an added burden on the kidneys.
However, studies on healthy individuals have extensively shown no measurable negative effect on kidney function indices like Glomerular Filtration Rate (GFR), even with varying doses and durations.
So, for healthy people, the risk/benefit for creatine is generally quite favorable, especially for older individuals and those who work out.
Now, let's talk about my situation. In my family, we have a genetically inherited kidney disease called polycystic kidney disease (PKD). This condition causes cysts to grow in the kidneys over time, eventually leading to malfunction.
Understandably, we have much less data on the safety of creatine supplementation in individuals with pre-existing kidney disease, and specifically for PKD, I'm not aware of any data. This completely changes the risk/benefit determination for me. I don't know if creatine, in the long run, is going to damage a kidney that already has an underlying issue or accelerate its decline.
And the benefits of creatine? I can mostly get them another way.
My strategy, as you can see, is very personal. It's to play it safe until we know more about creatine supplementation, specifically in populations with kidney issues. This might be a population that never gets studied extensively, so it might never be worth the unknown risk for me.
But for most people without kidney issues, I believe the risk/benefit is pretty favorable. The benefits are impressive, and I think it's worth considering.
