Creatine is SAFE! Case Closed! | Educational Video | Dr Layne Norton PhD

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I have been saying for years that creatine monohydrate (CM) is the most effective & safest supplement on the market for improving lean mass, strength, performance, & now we have data showing it may improve cognition while decreasing symptoms of depression & possibly protect against traumatic brain injury

Myths abound about the safety of CM, with claims that it damages the kidneys, liver, heart, causes bloating, damages the gut, & causes water retention

A new meta-analysis (PMID: 40198156) attempted to compile all clinical research that reported side effects & analyze whether or not creatine caused side effects vs placebo

The meta included over 26,000 total subjects & the characteristics were as follows:
Average intake per day: 12.5g
Average duration of use: ~9 weeks (longest was 14 years)
Average age: 30 (up to 77)

There were 49 total side effects reported, including: palpitations, thromboembolic events, GI distress, muscle cramping, kidney issues, liver enzymes, neoplasm, heart issues, & many others

There were NO SIGNIFICANT DIFFERENCES for any of these side effects between creatine & placebo, indicating that it is unlikely to cause any side effects

Additionally, while CM increases total body water, it does NOT increase extracellular water, which means it doesn’t cause edema (PMID: 12937471)

Some people report GI issues from CM & for those people, I recommend dividing it up into smaller doses throughout the day

It also does NOT cause hair loss (PMID: 40265319)

Do not waste your money on forms of creatine other than monohydrate. It is the most studied form by far & is also the least expensive. All other forms (ethyl ester, hydrochloride, buffered, etc) are more expensive (so supplement companies can justify overcharging you) & none of them are more effective than CM & some are less effective (like ethyl ester). PMIDs: 19228401, 39545789, & 22971354)

Get the real deal & don’t get overcharged. That’s why my Recovery product from @outworknutritionofficial contains creatine monohydrate so that you get the most effective, tested, & safe form, without overpaying.

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