Scrutinizing supplements: creatine, fish oil, vitamin D, and more (AMA 69 Sneak Peek)

Summary

In this insightful episode, Peter Atia explores the benefits and considerations surrounding two popular supplements: creatine and fish oil. He highlights creatine's low-risk, modest reward profile, emphasizing its robust safety data, effectiveness for most users, and the importance of choosing pure creatine monohydrate. He also discusses considerations for women, including pregnancy and dosing. Fish oil is briefly mentioned in the context of correcting deficiencies versus achieving maximal levels. Atia underscores the significance of personalized, informed supplementation choices for overall health and well-being.

Takeaways

• 😀 Creatine supplementation is considered low-risk with modest rewards and has robust safety data supporting its use.
• 😀 For individuals with kidney issues, it’s crucial to consult a doctor before taking creatine, as it can impact kidney function markers.
• 😀 Creatine monohydrate is the most effective and cost-efficient form, with no need for additional supplements or fillers.
• 😀 Pregnant women should avoid non-essential supplements, including creatine, unless recommended by a healthcare provider.
• 😀 Creatine doses for women are typically similar to men’s, though women may experience stronger effects due to smaller body size.
• 😀 It's important to stop creatine supplementation for a couple of weeks before any blood tests for kidney function, particularly if there are any kidney concerns.
• 😀 Fish oil is commonly used to correct omega-3 deficiencies or to achieve higher-than-normal levels of omega-3 fatty acids.
• 😀 Creatine supplementation does not require specific forms like creatine phosphate, as creatine monohydrate is sufficient for effective results.
• 😀 Electrolyte drinks can be a good option for mixing creatine, without additional unnecessary ingredients.
• 😀 Premium membership for the podcast offers access to comprehensive show notes, AMA episodes, and detailed newsletters on topics like longevity.
• 😀 The podcast encourages listeners to avoid substituting medical advice with the content and to seek professional healthcare guidance when necessary.

Q & A

What is the primary risk factor to consider when using creatine, especially for individuals with kidney issues?

The main concern for individuals with kidney issues is that high doses of creatine can impact serum creatinine levels, which are used to assess kidney function. People with less-than-perfect kidney function should consult their doctor before using creatine and may need to stop it temporarily before having blood tests to ensure accurate results.

How does creatine usage differ for women compared to men?

Women can typically take the same doses of creatine as men. However, due to being generally smaller in size, women may experience a more significant benefit per dose, as their bodies may respond more efficiently to the same amount of creatine.

What is the recommended form of creatine to take?

The recommended form of creatine is creatine monohydrate. It is the most researched and effective form, and it should be taken in its purest form, without fillers or extra ingredients, unless it contains a flavoring agent if desired.

Can creatine be safely used during pregnancy?

There is insufficient human data to definitively conclude whether creatine is safe during pregnancy. While it is likely safe, it is advised to avoid any unnecessary supplements during pregnancy unless absolutely needed.

What is the main benefit of creatine supplementation?

Creatine supplementation primarily boosts muscle stores, enhancing strength and muscle mass. It has a robust safety profile and is considered to have low risk with modest rewards for muscle-related improvements.

How should creatine be taken in terms of mixing?

Creatine can be mixed with an electrolyte drink for better absorption and ease of consumption. It's important to use only pure creatine monohydrate with no extra ingredients, apart from flavoring if preferred.

What should individuals with imperfect kidney function do before taking creatine?

Individuals with imperfect kidney function should consult with their doctor before taking creatine. They may need to temporarily stop taking it for a couple of weeks before having blood tests to ensure kidney function tests remain accurate.

Why should women avoid certain medications during pregnancy?

Women are advised to stop any non-essential medications during pregnancy to avoid potential risks to the fetus. For example, if a medication is not crucial for the woman's health during pregnancy, it is best to stop it for the duration of the pregnancy.

What is the risk-reward balance of creatine supplementation?

Creatine is considered a low-risk, modest reward supplement. The potential rewards, such as improved muscle mass and strength, outweigh the minimal risks, especially with the available safety data supporting its use.

How can fish oil be used to improve health?

Fish oil is often used to correct omega-3 deficiencies, but it can also be used to achieve higher-than-normal levels of omega-3s. The decision to use fish oil depends on whether a person is correcting a deficiency or aiming for supermaximal levels of omega-3 fatty acids for additional health benefits.