Be aware that serum creatinine (a measure of renal function, used to calculate estimates glomerular filtration rate aka eGFR) will increase about 10% on 5 grams per day of creatine. Your physician will be alarmed and concerned that kidney function has deteriorated. But this is an "artifact" of supplementation, the kidneys are not deteriorating. Most physicians are clueless, so stop creatine supplementation about 1 week before lab tests.
Hi Bob, isn't CMJ a genius?! I was just about to send out a creatine newsletter when this article came out, lucky me although this would be TMI for MOST of my patients!
thanks for sharing - reminds me of when a client had done very strenuous exercise too close to the blood draw and his kidney markers were pretty scary. It wasn't until later that I learnt that lots of markers can be affected by this level of exercise and other factors too close to the blood draw. I wish I'd known at the time I was looking at his results!
I give clients instructions on how to prep for blood tests and will add this to it.
In my 30s and 40s. I got pretty heavily into weight-lifting. I am relatively small-boned and have more of a runner's body than a bodybuilder's. But I lifted a lot of heavy weights - heavy by my standards at least - and though I became muscular, I saw other guys lifting the same weights as me and getting a lot bigger. I never used steroids, thank gawd, but I tried every over-the-counter supplement known to man, and the only one that worked, that made be bigger and stronger, was creatine.
Creatine has been helping my mother and I since I read that it would support methylation. I have been using about 5 grams in a serving of bean soup for her (Alzheimer's) and she has been more functional. Thanks Chris.
For those of us unlucky enough to suffer from insomnia when supplementing with creatine: would supplementing with glycine solve this problem? I have tried creatine multiple times with the same result each time. Horrible insomnia and feeling “wired” at night.
Dimethylglycine, half teaspoon in water before bed can help cool the body into sleep mode. You still need to calm your mind and have lights out, etc, to promote sleep mode. A cooler body is part of sleep onset though. A cooler bedroom helps sleep, 65'F is nice.
Thanks for this practical and informative article. I've lost a fair amount of muscle mass since having a bad COVID/Long COVID experience, and I am now excited about experimenting with increased creatine supplementation and precursors. Will also up the TMG.
Thanks for the detailed article. As a vegetarian, it seems I am then in the danger zone and might have to do adjustments. Interesting. Well, you just gave me something new I would like to get tested :) Thanks for your article. I have restacked it
Creatine supplements I have taken include instructions that recommend consuming plenty of water while supplementing with creatine. Some folks report symptoms of dehydration when they don't up their water intake when taking creatine
I think it may get generally ignored because it’s such a common, nonessential AA, that most folks assume it’s plentiful and so not “sexy” enough to research.
After I started taking about 2 gm Creatine daily for about a month, my next checkup showed elevated level of blood Creatinine level. My doctor told me to stop the Creatine until the next test. Does taking Creatine raise blood Creatinine levels? Is that a problem for kidney function?
See my comment above, creatine supplementation raises creatinine but this increase does not indicate reduction in kidney function. Most physicians do not understand this is an artifact. That is why I stop creatine supplementation one week before any blood tests.
you might check that your supplement is still good, as it degrades itself to creatinine.
if it draws moist it will degrade fast.
if you smell your creatine it should smell like nothing. if it smells its not good anymore.
also if you drink it, drink it fast within like 20-30 minutes otherwise light, water and time will degrade it too. the longer it stays the more it degrades.
if you put it into a bottle to drink it later or over the day, you might have lot of degradation going on and therefore peeing out more than necessary.
I have been using it (4 grams per day) and finding it to be very helpful for post viral muscle pain and fatigue which was putting me back down every time I tried to return to normal activity. For me, this has helped more than the D-ribose that is often recommended.
Cool. This was super informative and helpful for me. Thank you, Chris! Any opinion on brands and/or specific products? I'm seeing that a number of creatine supplement brands claim to be or contain Creapure creatine monohydrate. Just curious if there are any brands in particular that you like or can recommend (and, if there are any you *don't* recommend).
when considering supplementing with Arginine my ND was wondering how you adjust Lysine? Apparently high Arginine/Lysine ration can triggers Herpes family virus. Thanks!!
Be aware that serum creatinine (a measure of renal function, used to calculate estimates glomerular filtration rate aka eGFR) will increase about 10% on 5 grams per day of creatine. Your physician will be alarmed and concerned that kidney function has deteriorated. But this is an "artifact" of supplementation, the kidneys are not deteriorating. Most physicians are clueless, so stop creatine supplementation about 1 week before lab tests.
You can use cystatin C instead.
Yes but Medicare does not cover cystatin C (in CA) unless you have advanced chronic kidney disease, a ridiculous policy.
Not easily accessible here in Australia and I suspect in many other places too.
Hi Bob, isn't CMJ a genius?! I was just about to send out a creatine newsletter when this article came out, lucky me although this would be TMI for MOST of my patients!
thanks for sharing - reminds me of when a client had done very strenuous exercise too close to the blood draw and his kidney markers were pretty scary. It wasn't until later that I learnt that lots of markers can be affected by this level of exercise and other factors too close to the blood draw. I wish I'd known at the time I was looking at his results!
I give clients instructions on how to prep for blood tests and will add this to it.
In my 30s and 40s. I got pretty heavily into weight-lifting. I am relatively small-boned and have more of a runner's body than a bodybuilder's. But I lifted a lot of heavy weights - heavy by my standards at least - and though I became muscular, I saw other guys lifting the same weights as me and getting a lot bigger. I never used steroids, thank gawd, but I tried every over-the-counter supplement known to man, and the only one that worked, that made be bigger and stronger, was creatine.
Creatine has been helping my mother and I since I read that it would support methylation. I have been using about 5 grams in a serving of bean soup for her (Alzheimer's) and she has been more functional. Thanks Chris.
For those of us unlucky enough to suffer from insomnia when supplementing with creatine: would supplementing with glycine solve this problem? I have tried creatine multiple times with the same result each time. Horrible insomnia and feeling “wired” at night.
First thing I would try
Same thing here. How much glycine are you expecting to supplement with during the day?
Dimethylglycine, half teaspoon in water before bed can help cool the body into sleep mode. You still need to calm your mind and have lights out, etc, to promote sleep mode. A cooler body is part of sleep onset though. A cooler bedroom helps sleep, 65'F is nice.
Great discussion Chris, thank you, I have been taking 5 grams per day for a few years.
bob hansen MD
Thanks for this practical and informative article. I've lost a fair amount of muscle mass since having a bad COVID/Long COVID experience, and I am now excited about experimenting with increased creatine supplementation and precursors. Will also up the TMG.
Thanks for the detailed article. As a vegetarian, it seems I am then in the danger zone and might have to do adjustments. Interesting. Well, you just gave me something new I would like to get tested :) Thanks for your article. I have restacked it
I don't take many supplements, but creatine is one of them. It's good for our digestive tract as well I believe?
It says that in the article.
Creatine makes me super constipated, no idea why. I do like how I feel when I take it otherwise though. And I have methylation issues.
I’d see if more potassium helps.
Creatine supplements I have taken include instructions that recommend consuming plenty of water while supplementing with creatine. Some folks report symptoms of dehydration when they don't up their water intake when taking creatine
I'm embarrassed to admit I didn't think of this. Thanks for the suggestion.
Is it OK to take creatine in a protein shake or does it need to be taken alone?
That’s fine
I mix creatine into a shake that includes other supplements in powder form.
And Dr. Joel Brind says everyone is deficient in glycine so that may be more limiting than it seems.
Doubtfully given it never being shown, but yes most people need more glycine.
I think it may get generally ignored because it’s such a common, nonessential AA, that most folks assume it’s plentiful and so not “sexy” enough to research.
After I started taking about 2 gm Creatine daily for about a month, my next checkup showed elevated level of blood Creatinine level. My doctor told me to stop the Creatine until the next test. Does taking Creatine raise blood Creatinine levels? Is that a problem for kidney function?
You can measure cystatin C instead.
See my comment above, creatine supplementation raises creatinine but this increase does not indicate reduction in kidney function. Most physicians do not understand this is an artifact. That is why I stop creatine supplementation one week before any blood tests.
you might check that your supplement is still good, as it degrades itself to creatinine.
if it draws moist it will degrade fast.
if you smell your creatine it should smell like nothing. if it smells its not good anymore.
also if you drink it, drink it fast within like 20-30 minutes otherwise light, water and time will degrade it too. the longer it stays the more it degrades.
if you put it into a bottle to drink it later or over the day, you might have lot of degradation going on and therefore peeing out more than necessary.
I have been using it (4 grams per day) and finding it to be very helpful for post viral muscle pain and fatigue which was putting me back down every time I tried to return to normal activity. For me, this has helped more than the D-ribose that is often recommended.
Great article and helpful for Covid sufferers.
Cool. This was super informative and helpful for me. Thank you, Chris! Any opinion on brands and/or specific products? I'm seeing that a number of creatine supplement brands claim to be or contain Creapure creatine monohydrate. Just curious if there are any brands in particular that you like or can recommend (and, if there are any you *don't* recommend).
It’s all just the same stuff white labeled.
Got it. thanks ✌️
when considering supplementing with Arginine my ND was wondering how you adjust Lysine? Apparently high Arginine/Lysine ration can triggers Herpes family virus. Thanks!!
[and any word on wait list- asking for a friend]