Creatine, Bone, and Brain Health W/ Dr. Darren Candow

One of the best-researched supplements in terms of muscle strength and performance worldwide is creatine monohydrate. But recent developments in the scientific research world show there are a lot of other benefits that creatine can give you, especially when it comes to health from your neck and up. Cognition, mood, memory, and so much more are proving to be the next big thing in creatine research. Key Takeaways If You Want to Utilize All the Benefits of Creatine, You Should: Ensure that you are combining creating with resistance training in order to see results Dose in a way that supports both your overall brain and body health Don't stress about the myths you have heard about creatine supplementation The Godfather of Creatine Research, Dr. Darren Candow Dr. Darren Candow, Ph.D., CSEP-CEP, is a Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow's internationally renowned research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training), which have practical and clinical relevance for improving musculoskeletal aging and reducing the risk of falls and fractures. Understanding the Many Benefits of Creatine Most people know that your muscle content will increase when you combine creatine and resistance training. But what about the effects that creatine has on the brain? Creatine works best when your brain is stressed. This means that supplementing creatine for brain health has been shown to reduce depression and anxiety, reduce concussion symptoms, improve immune system function, and more.  Supplementing creatine while combining it with exercise creates the potential for bone and brain health improvements, and the research proves it. The Proof is in the Research While the effects of creatine supplementation on the brain have only recently started to be explored, the research is very promising. In fact. Dr. Candow believes that creatine is going to be an interesting supplement to study for the next 50 years, given its wide-reaching benefits. The benefits of creatine are not just opinions. This is why I feel it is important for you to hear from Dr. Candow, so you can get a first-hand understanding of why there is a potential possibility for so many clinical applications when it comes to creatine. It is an exciting time to be diving into the world of creatine supplementation; join us! What interests you most about the benefit of creatine supplementation for the body and the mind? Share your thoughts and experiences with me in the comments on the episode page. In This Episode Get an insider look into what it is like to conduct a scientific research trial (5:37) One of the most obscure facts about creatine that you probably don't already know (12:38) Understanding the effect of creatine on fat mass changes and chronic disease (22:47) What you need to know about creatine, memory, and the brain (33:31) How to properly dose your creatine to do the most you can for your brain (41:54) Quotes "[Creatine] has become a total body supplement, not just for athletes looking to get bigger faster. I think anybody on the planet, I am really struggling to think of anyone on the planet who would not benefit from creatine in some form or another." (11:36) "We can conclude that basically, if you are 18 years of age and above, creatine and resistance training will decrease fat a little amount, and it will not increase it, which has the implications for avoiding a lot of chronic diseases later in life." (24:26) "Creatine acts as a neurotransmitter and reduces oxidative stress. And individuals with a diagnosis of depression, anxiety, or maybe even PTSD, have a reduction naturally in brain creatine content. So if you can give them more creatine through their diet or supplementation, that has been shown to have some promise by decreasing depressive symptoms." (37:35) "I would guess we will be looking at creatine and the brain for the next 50 years, just given the infancy of it." (40:56) "Creatine is the sprinkle or the cherry on the cake, and that cake is exercise… the magic of creatine is unlocked when you combine it with exercise." (43:52) Featured on the Show Apply for Strength Nutrition Unlocked Here Creatine Study Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 365: Creatine for Strength Training with Dr. Scott Forbes FYS 403: Creatine for Women