Creatine Review
Quick Facts
What is Creatine?
Creatine is one of the most researched and widely used supplements in the fitness world. It's naturally found in muscle cells and helps your muscles produce energy during heavy lifting or high-intensity exercise. While primarily known as a gym supplement to enhance physical performance, there's growing evidence suggesting it may also provide cognitive benefits, including improved memory, focus, and reduced mental fatigue.
My Personal Experience
Overall Impression
I really like creatine. It just feels like an easy no-brainer supplement you can add to your routine and see benefits. If I could only take one supplement, it might be this one. Creatine is mostly known as a gym supplement. For me, it has served its purpose in that regard. I feel like I can get more out of my gym sessions - a higher max weight as well as squeeze out a couple more reps than I usually do.
Physical Benefits
I also notice that my muscles look and feel fuller when I am taking creatine consistently. It almost looks like I have that post-gym pump, even when I haven't been to the gym that day. This is a well-documented effect of creatine, as it increases water retention in muscle cells, giving them a fuller appearance.
Cognitive Benefits
However, creatine is not just a gym supplement. There is starting to be a lot more discussion about its effects on cognitive ability - memory, focus, and reducing mental fatigue. For me, I'm not 100% sure about memory but it definitely helps with my focus and mental fatigue, particularly later in the workday where I normally get a little zapped out from a busy day at work.
Effects on Sleep
Looking at reddit discussions on creatine, it seems I am not alone in seeing all of these benefits. I noticed people talking about its effects on sleep as well. Some people said it helps their sleep, some people said they can't sleep after taking it. For me, I honestly get no effect to my sleep. I usually take creatine after working out in the evening, and I don't have any trouble sleeping.
Dosage Experience
Thorne recommends a serving size of 5g per day on the packaging. I am seeing a lot of people talking about a serving size of 10g per day. I have tried both, and I do get a nice boost from the 10g daily dosage. It essentially just makes the mentioned benefits more pronounced for me. I personally haven't tried much more than 10g per day, I am happy with the results from 10g and I don't really want to blow through my creatine. I mix it in to my protein shake or just scoop into my water. The taste is not super noticeable.
Overall Rating: 9.5/10
Pros
- Improves physical performance and strength
- Enhances muscle fullness and appearance
- Helps with mental focus and reduces fatigue
- Well-researched and generally safe
- Tasteless and easy to incorporate
Cons
- May cause sleep issues for some people
- Results may vary between individuals
- Requires consistent daily use
- Can be somewhat expensive for higher doses
Reddit Community Insights
Positive Effects Reported:
- Enhanced Physical Performance: Users reported increased endurance and energy during physical activities such as biking and workouts.
- Improved Mental Energy: Some individuals experienced greater mental stamina, allowing them to perform more cognitive tasks later in the day with less fatigue.
- Better Sleep Quality: A few users noted that taking creatine before bed led to improved sleep quality and reduced the impact of sleep deprivation.
- Reduced Anxiety and Increased Energy: Reports included feelings of reduced anxiety, more mental energy for social interactions, and feeling well-rested upon waking.
Negative Effects Reported:
- Sleep Disturbances: Some users experienced insomnia or difficulty sleeping when taking creatine close to bedtime.
- Individual Variability: Effects varied among individuals; while some reported significant benefits, others did not notice substantial changes.
Important Disclaimer
I am not a medical professional, researcher, or expert in supplements. This review documents my personal experiences and observations. While I strive to be accurate and thorough, my experiences are subjective and may not reflect how these supplements will affect others. Always consult with a qualified healthcare provider before starting any supplement regimen.
