Creatine: More than a sports nutrition supplement

Although creatine offers an array of benefits, most people think of it simply as a supplement that bodybuilders and other athletes use to gain strength and muscle mass. Nothing could be further from the truth.

A substantial body of research has found that creatine may have a wide variety of uses. In fact, creatine is being studied as a supplement that may help with diseases affecting the neuromuscular system, such as muscular dystrophy (MD).

Recent studies suggest creatine may have therapeutic applications in aging populations for wasting syndromes, muscle atrophy, fatigue, gyrate atrophy, Parkinson’s disease, Huntington’s disease and other brain pathologies. Several studies have shown creatine can reduce cholesterol by up to 15% and it has been used to correct certain inborn errors of metabolism, such as in people born without the enzyme(s) responsible for making creatine.

Some studies have found that creatine may increase growth hormone production.

What is creatine?

Creatine is formed in the human body from the amino acids methionine, glycine and arginine. The average person’s body contains approximately 120 grams of creatine stored as creatine phosphate. Certain foods such as beef, herring and salmon, are fairly high in creatine.

However, a person would have to eat pounds of these foods daily to equal what can be obtained in one teaspoon of powdered creatine.

Creatine is directly related to adenosine triphosphate (ATP). ATP is formed in the powerhouses of the cell, the mitochondria. ATP is often referred to as the “universal energy molecule” used by every cell in our bodies. An increase in oxidative stress coupled with a cell’s inability to produce essential energy molecules such as ATP, is a hallmark of the aging cell and is found in many disease states.

Key factors in maintaining health are the ability to: (a) prevent mitochondrial damage to DNA caused by reactive oxygen species (ROS) and (b) prevent the decline in ATP synthesis, which reduces whole body ATP levels. It would appear that maintaining antioxidant status (in particular intra-cellular glutathione) and ATP levels are essential in fighting the aging process.

It is interesting to note that many of the most promising anti-aging nutrients such as CoQ10, NAD, acetyl-l-carnitine and lipoic acid are all taken to maintain the ability of the mitochondria to produce high energy compounds such as ATP and reduce oxidative stress.

The ability of a cell to do work is directly related to its ATP status and the health of the mitochondria. Heart tissue, neurons in the brain and other highly active tissues are very sensitive to this system. Even small changes in ATP can have profound effects on the tissues’ ability to function properly.

Of all the nutritional supplements available to us currently, creatine appears to be the most effective for maintaining or raising ATP levels.

How does creatine work?

In a nutshell, creatine works to help generate energy. When ATP loses a phosphate molecule and becomes adenosine diphosphate (ADP), it must be converted back to ATP to produce energy. Creatine is stored in the human body as creatine phosphate (CP) also called phosphocreatine.

When ATP is depleted, it can be recharged by CP. That is, CP donates a phosphate molecule to the ADP, making it ATP again. An increased pool of CP means faster and greater recharging of ATP, which means more work can be performed.

This is why creatine has been so successful for athletes. For short-duration explosive sports, such as sprinting, weight lifting and other anaerobic endeavors, ATP is the energy system used.

To date, research has shown that ingesting creatine can increase the total body pool of CP which leads to greater generation of energy for anaerobic forms of exercise, such as weight training and sprinting. Other effects of creatine may be increases in protein synthesis and increased cell hydration.

Creatine has had spotty results in affecting performance in endurance sports such as swimming, rowing and long distance running, with some studies showing no positive effects on performance in endurance athletes.

Whether or not the failure of creatine to improve performance in endurance athletes was due to the nature of the sport or the design of the studies is still being debated.

Creatine can be found in the form of creatine monohydrate, creatine citrate, creatine phosphate, creatine-magnesium chelate and even liquid versions.

However, the vast majority of research to date showing creatine to have positive effects on pathologies, muscle mass and performance used the monohydrate form. Creatine monohydrate is over 90% absorbable. What follows is a review of some of the more interesting and promising research studies with creatine.

Creatine and neuromuscular diseases

One of the most promising areas of research with creatine is its effect on neuromuscular diseases such as MD. One study looked at the safety and efficacy of creatine monohydrate in various types of muscular dystrophies using a double blind, crossover trial.

Thirty-six patients (12 patients with facioscapulohumeral dystrophy, 10 patients with Becker dystrophy, eight patients with Duchenne dystrophy and six patients with sarcoglycan-deficient limb girdle muscular dystrophy) were randomized to receive creatine or placebo for eight weeks.

The researchers found there was a “mild but significant improvement” in muscle strength in all groups. The study also found a general improvement in the patients’ daily-life activities as demonstrated by improved scores in the Medical Research Council scales and the Neuromuscular Symptom scale. Creatine was well tolerated throughout the study period, according to the researchers.1

Another group of researchers fed creatine monohydrate to people with neuromuscular disease at 10 grams per day for five days, then reduced the dose to 5 grams per day for five days.

The first study used 81 people and was followed by a single-blinded study of 21 people.

In both studies, body weight, handgrip, dorsiflexion and knee extensor strength were measured before and after treatment. The researchers found “Creatine administration increased all measured indices in both studies.” Short-term creatine monohydrate increased high-intensity strength significantly in patients with neuromuscular disease.2

There have also been many clinical observations by physicians that creatine improves the strength, functionality and symptomology of people with various diseases of the neuromuscular system.

Creatine and neurological protection/brain injury

If there is one place creatine really shines, it’s in protecting the brain from various forms of neurological injury and stress. A growing number of studies have found that creatine can protect the brain from neurotoxic agents, certain forms of injury and other insults.

Several in vitro studies found that neurons exposed to either glutamate or beta-amyloid (both highly toxic to neurons and involved in various neurological diseases) were protected when exposed to creatine.3 The researchers hypothesized that “? cells supplemented with the precursor creatine make more phosphocreatine (PCr) and create larger energy reserves with consequent neuroprotection against stressors.”

More recent studies, in vitro and in vivo in animals, have found creatine to be highly neuroprotective against other neurotoxic agents such as N-methyl-D-aspartate (NMDA) and malonate.4 Another study found that feeding rats creatine helped protect them against tetrahydropyridine (MPTP), which produces parkinsonism in animals through impaired energy production.

The results were impressive enough for these researchers to conclude, “These results further implicate metabolic dysfunction in MPTP neurotoxicity and suggest a novel therapeutic approach, which may have applicability in Parkinson’s disease.”5 Other studies have found creatine protected neurons from ischemic (low oxygen) damage as is often seen after strokes or injuries.6

Yet more studies have found creatine may play a therapeutic and or protective role in Huntington’s disease7, 8 as well as ALS (amyotrophic lateral sclerosis).9 This study found that “? oral administration of creatine produced a dose-dependent improvement in motor performance and extended survival in G93A transgenic mice, and it protected mice from loss of both motor neurons and substantia nigra neurons at 120 days of age.

Creatine administration protected G93A transgenic mice from increases in biochemical indices of oxidative damage. Therefore, creatine administration may be a new therapeutic strategy for ALS.” Amazingly, this is only the tip of the iceberg showing creatine may have therapeutic uses for a wide range of neurological disease as well as injuries to the brain.

One researcher who has looked at the effects of creatine commented, “This food supplement may provide clues to the mechanisms responsible for neuronal loss after traumatic brain injury and may find use as a neuroprotective agent against acute and delayed neurodegenerative processes.”

Creatine and heart function

Because it is known that heart cells are dependent on adequate levels of ATP to function properly, and that cardiac creatine levels are depressed in chronic heart failure, researchers have looked at supplemental creatine to improve heart function and overall symptomology in certain forms of heart disease.

It is well known that people suffering from chronic heart failure have limited endurance, strength and tire easily, which greatly limits their ability to function in everyday life. Using a double blind, placebo-controlled design, 17 patients aged 43 to 70 years with an ejection fraction <40 were supplemented with 20 grams of creatine daily for 10 days.

Before and after creatine supplementation, the researchers looked at:

1) Ejection fraction of the heart (blood present in the ventricle at the end of diastole and expelled during the contraction of the heart)

2) 1-legged knee extensor (which tests strength)

3) Exercise performance on the cycle ergometer (which tests endurance)

Biopsies were also taken from muscle to determine if there was an increase in energy-producing compounds (i.e., creatine and creatine phosphate). Interestingly, but not surprisingly, the ejection fraction at rest and during the exercise phase did not increase.

However, the biopsies revealed a considerable increase in tissue levels of creatine and creatine phosphate in the patients getting the supplemental creatine. More importantly, patients getting the creatine had increases in strength and peak torque (21%, P < 0.05) and endurance (10%, P < 0.05).

Both peak torque and 1-legged performance increased linearly with increased skeletal muscle phosphocreatine (P < 0.05). After just one week of creatine supplementation, the researchers concluded: “Supplementation to patients with chronic heart failure did not increase ejection fraction but increased skeletal muscle energy-rich phosphagens and performance as regards both strength and endurance.

This new therapeutic approach merits further attention.”10

Another study looked at the effects of creatine supplementation on endurance and muscle metabolism in people with congestive heart failure.11 In particular the researchers looked at levels of ammonia and lactate, two important indicators of muscle performance under stress.

Lactate and ammonia levels rise as intensity increases during exercise and higher levels are associated with fatigue.

High-level athletes have lower levels of lactate and ammonia during a given exercise than non-athletes, as the athletes’ metabolism is better at dealing with these metabolites of exertion, allowing them to perform better.

This study found that patients with congestive heart failure given 20 grams of creatine per day had greater strength and endurance (measured as handgrip exercise at 25%, 50% and 75% of maximum voluntary contraction or until exhaustion) and had lower levels of lactate and ammonia than the placebo group.

This shows that creatine supplementation in chronic heart failure augments skeletal muscle endurance and attenuates the abnormal skeletal muscle metabolic response to exercise.

It is important to note that the whole-body lack of essential high energy compounds (e.g. ATP, creatine, creatine phosphate, etc.) in people with chronic congestive heart failure is not a matter of simple malnutrition, but appears to be a metabolic derangement in skeletal muscle and other tissues.

Supplementing with high energy precursors such as creatine monohydrate appears to be a highly effective, low cost approach to helping these patients live more functional lives, and perhaps extend their life spans.


Creatine is quickly becoming one of the most well researched and promising supplements for a wide range of diseases. It may have additional uses for pathologies where a lack of high energy compounds and general muscle weakness exist, such as fibromyalgia.

People with fibromyalgia have lower levels of creatine phosphate and ATP levels compared to controls.13 Some studies also suggest it helps with the strength and endurance of healthy but aging people as well.

Though additional research is needed, there is a substantial body of research showing creatine is an effective and safe supplement for a wide range of pathologies and may be the next big find in anti-aging nutrients.

Although the doses used in some studies were quite high, recent studies suggest lower doses are just as effective for increasing the overall creatine phosphate pool in the body.

Two to three grams per day appears adequate for healthy people to increase their tissue levels of creatine phosphate. People with the aforementioned pathologies may benefit from higher intakesBusiness Management Articles, in the 5-to-10 grams per day range.


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YOR Essential Vitamin // Un Suplemento Que Mejora La Calidad de Vida

YOR Essential Vitamin // Un Suplemento Que Mejora La Calidad de Vida

Imagina tomar una vitamina que realmente puedas SENTIR funcionando. Matt nos muestra qué tan poderosas son las YOR Essential Vitamin, ¡y qué las hace ser de los ÚNICOS multivitamínicos diarios en el mercado que realmente puedes SENTIR funcionando!

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Market application of Vitamin H

Vitamin H, also known as biotin, a water-soluble B vitamins. Vitamin H is the body’s fat metabolism and other important coenzyme of the reaction of carboxylic group, is also a livestock growth and development essential to a biological catalyst. It mainly used for medicine, nutritional additives, feed additives. In recent years the international market demand, its prices are also soaring, once reached more than 3000 U.S. dollars per kilogram of high-priced.

Vitamin H in the feed additive, medicine and health, cosmetic raw material products and beverages has a wide range of applications. Especially for feed additives, currently most of the global vitamin H production is used in this regard. Previous years, the world market for vitamin H, has been little demand. Europe, North America and Japan, Korea and other developed countries are processed into animal bones, viscera, and other additives added to the beverage, these items contain natural vitamin H, and thus without additional plus vitamin H. European “mad cow” incident, it was found that the cause of the BSE is animal bone meal, offal and other substances are added to the feed. Since then, Europe and the United States and other developed countries have abandoned animal bone meal, offal, switch to the chemical synthesis of a variety of vitamins as feed additives for some time even supply, prices are also rising. And foreign distribution to goods often require the manufacturer to issue a certificate, to confirm that vitamin H is indeed the chemical synthesis production, not the natural items extracted.

The amount of Vitamin H on the Chinese market is not that much, and mostly used in medicine and hygiene. A few years ago, Chinese medicine with vitamin H per year are imported from abroad, imports about 1-1.5 tons per year. Such as a pharmaceutical company in Japan in May 1998 allowed to export to China of vitamin pharmaceutical raw materials, specifications for iron cans into each to listen 100g, 500g, 1 kg, 5 kg , four kinds of packaging.

In contrast, vitamin H is rarely used in feed additives in china by biotin supplier. In the long term, as China’s rapid economic development, the 1.3 billion people’s living standards continue to improve, demand for meat, poultry, eggs and other food will last, a large increase. According to statistics, China ‘s feed annual output of about 50 million tons, per kilogram of feed add 0.15¼g vitamin calculation, it needs vitamin H 7.5 t. Now feed for more than 30 years possession kilograms per capita in China, Japan, 200 kg, 300 kg in Western Europe. If it reachs the level of developed countries, China’s market feed additives only vitamin h per year up to 50 to 70 tons. It can budgetFree Web Content, vitamin h in the Chinese market in the future development of space is very great.

What SUPPLEMENTS I use + Women's Best Review | Vicky Justiz

What SUPPLEMENTS I use + Women's Best Review | Vicky Justiz

Hi Beauties, in this vid I go over what supplements I personally use in my workout routine! I also go over some supplements from Women’s Best and give you my opinion on them, as well as how to properly use them, etc.

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I have included the time stamps below if you’d like to skip ahead and hear about a specific supplement.

2:57 Protein (general)
3:58 Whey Protein
4:23 ISO Whey Protein
4:53 Micellar Casein Protein
5:55 Vegan Protein
6:30 Protein Bars
7:30 Amino Acids & Energy, preworkout
8:32 Creatine
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& at the end I go over a few more supplements such as collagen, superfood smoothie, etc. 🙂



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Vitamin B12 Consumption Comes With a Small Rate of Negative Side Effects


 It is just a component of a list of cobalt that contains B complex nutritional vitamins that happen to be also referred to as cobalamins. Just like some other B nutritional vitamins, vitamin B12 is very important for the metabolic processes. It can also help with the development of red bloodstream cells as well as in preserving the central nervous system. It can be present in the majority of food items that can come from animal goods such as lean meats, seafood, and shell seafood, meat and milk products.Unwanted Side Effects – the good thing is that vitamin B12 is normally non-toxic, no matter if consumed in massive dosages. On the other hand, individuals have encountered a number of negative effects, despite the fact that these types of unwanted effects are usually uncommon. Frequently, any time vitamin B12 health supplements are consumed orally, and then there may be small possibility of side effects taking place. A lot of people prefer to take vitamin B12 being used through a shot. This kind of B12 consumption has been linked to the next unwanted effects: * mild diarrhea; * panic attacks and anxiety; * a pounding heart; * sleeping disorders; * difficulty in breathing; * chest soreness; * skin break outs, hives or scratchy inflamed skinMany health care professionals assume that sufferers develop these types of side effects not as a result of B12, but as a result of chemical preservatives which can be a part of the shot formula. At this moment, the majority of shots incorporate chemical preservatives. To remain on the risk-free part, it is usually preferable to just take B12 orally.Medical ailments – some other side effects could be gone through by those who have hypersensitivity or perhaps an allergy to cobalamin and cobalt. If this sounds like the situation, then it is recommended to stay away from vitamin B12 supplements completely and as an alternative look for to consume the food items which contain naturally sourced B12. On top of that, B12 needs to be definitely avoided by persons struggling with Leber’s disease, a genetic disorder wherein the optic nerve wastes apart. Consuming vitamin B12 can in fact accelerate the atrophy of the optic nerve leading to fast loss in central eyesight.Additionally, there is proof to claim that sufferers who have gone through heart surgery and were given coronary stents often have a higher risk of the artery thinning once again once they consume vitamin B12… a tiny risk, however one to keep in mind.On a optimistic mention, currently pregnant and nursing a baby women can get vitamin B12 rather confidently if it is consumed orally in portions not exceeding beyond the advised everyday allowance (2.6 mcg/day if pregnant and 2.8 mcg/day if breastfeeding). As it can be observed, vitamin B12 is really a fairly risk-free vitamin having not many negative side effects even if consumed in significant dosages. Much more issues occur from B12 insufficiency compared to the consumption of the vitamin alone.Source: Free Articles from

Click here to know more about vitamin b12 supplements  and its related product vitamin c supplements as they are very vital health products.

Testosterone Supplement Guide


Testosterone is also named as He-Hormone, the spirit of what builds a guy a gentleman, but women as well unsurprisingly produce a quantity of testosterone and it participate an extremely significant chore for them.Since women getting elder, they knowledge a fall in estrogen, womanly hormone, but might as well experience a plunge in testosterone…plus put on fat and familiarity in reduced libido.This is the reason why together men along with women are searching for testosterone enhancements.Even though it’s been lacking for existence, there is a circumstance at the present submitted to as Andropause which is as well at times known as male menopause.Andropause generally happens to men while they hit age between forty and fifty. This stipulation is linked with a fall in testosterone level, and, as an answer of this, an entire crowd of normal consequence: inferior libido, tiredness, loss of power, improvement of flab, petulance, and many more.A man who attains middle age, thus, frequently begins looking for conduct to heighten their testosterone by means of a testosterone enhancement somewhat than loose their enthusiasm for life.Although not all man will face andropause to the equal amount, it’s a reality that as men matures, their testosterone fabrication rationally diminishes. Certainly, following the age of thirty, testosterone fabrication reduces at the speed of 2 percent each year!One more assemblage of gentleman who do investigate on testosterone supplements are sportspersons who are looking intended for that periphery, whether they are body builders, bikers, sprint runners, martial artistes, and many more.     

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You can buy Testosterone supplements. Also if you want to buy bodybuilding supplements and muscle building supplements.

Vitamin B12 और D3 की कमी के चौकान देने वाले कारण | Numbness in Arms, Hands and Feet Reason in Hindi

Vitamin B12 और D3 की कमी के चौकान देने वाले कारण | Numbness in Arms, Hands and Feet Reason in Hindi

Hi Friends, Vitamin have the ability to prevent and treat various diseases including heart problems, high cholesterol levels, and eye and skin disorders…

One of the important vitamins are Vitamin D3 and B12…

In this video you get to know about the importance, benefits, deficiency syndrome and how you can fulfill you vitamins levels.

And i have specifically elaborated about numbness in arms, hands and feet reason (हाथ पैरों का सुन्न). So, Please go through the video and let me know if you have any questions.

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Finding the Right Supplement

Finding a supplement that does what it says it does is hard work, but it is possible. The problem today with buying supplements is that you can never seem to find one that fits what you need.

Or you find one that does, but it ends up putting you at too much calcium. Asking friends relatives and your doctor can help you find the supplement that is right for you. A common problem with looking for supplements that are right is that you also need to be careful of supplements that give the same thing something else you are taking does.

This is usually a problem for older people, but no matter what age it can be frustrating. You have to know exactly what all you are taking and exactly how much of it you are taking, and if you can’t remember you have to carry your other supplements with you when you go to buy a new supplement.

Finding the supplement that is right for you is important to do so that you are able to get exactly what you need. By know you know what you need and you are simply trying to find a supplement that fits in with the description.

While finding a supplement that fits you may be hard, finding a place that sells supplements is not as hard. Supplements can be found at any pharmacy in your town. The pharmacist there can help you look for what you need.

So after getting everything in order and finding the supplements that don’t work you will be left with the one that you want. The supplement that is right for you.

Aches, Pains, and CalciumAs we all know, calcium is responsible for our bones teeth muscles and blood stream. What we don’t know is that some of our pains and aches at the end of the day happen because of calcium.

Calcium keeps our bones strong as long as we keep a good supply of calcium in our bodies. How ever, when we don’t take care of our bodies and our calcium levels get low, our body takes the calcium it needs right from our bones.

This can cause weak bones and the calcium is not replaced until we eat something that has a lot of calcium in it. The problem is that we usually don’t eat something to make up for the lost calcium until the next day.

When this happens our bones are weak, and suffer from stiffness, throbbing pains, and other damage causing pressure. Our muscles go through it as well. Unless we keep ourselves well fed and maintain a good calcium balance in our diets these pains will continue to occur.

Arthritis is caused by this, and it can lead to osteoporosis. Keeping your body in shape can help prevent all of these problems. When you come home from work don’t immediately plop down on the couch and turn on the TV, if you are like most people, your idea of lunch was fast food or no food.

Get a glass of milk, or something that is high in calcium, because you may be tired from work, but you will be hurting from low calcium later if you don’t. Sometimes the pains can be caused by having too much calcium.

The extra build up has to escape or be used somehow, and which ever way it chooses, the extra build up is causing pressure to nerves. Low calcium can also cause head achesPsychology Articles, and can make your entire body hurt.