Popular gym supplement benefits depend on 3 major factors
New York Post • • health
Key Points:
- Creatine, a popular gym supplement found naturally in muscle cells and certain foods, has variable effects depending on individual factors such as baseline creatine levels, dosage, and physiology.
- Women, older adults, vegans, and vegetarians tend to experience more cognitive and muscle-related benefits from creatine supplementation due to their typically lower natural creatine stores.
- The standard recommended dosage is 3 to 5 grams daily, but higher doses do not necessarily lead to greater benefits as muscle creatine stores have a saturation limit, with excess creatine being excreted.
- Individual physiology, including digestion, muscle mass, and tissue capacity, influences how effectively creatine is absorbed and utilized, meaning its benefits are not universal.
- While creatine has a strong safety profile and some evidence supporting muscle growth, it is not a substitute for proper training and nutrition and should not be considered a magic solution.
 { path { fill: %23EEEFE9 } })