As I said in my comment, I already supplement 5g/day (I’ve been doing this for 15 years). My concern about supplementation is that it’s not clear to me that supplementation works wholly. Even in supplementation, different forms of creatine seem to have different levels of effect. With respect to creatine’s impact on cognitive performance:
Three papers suggest that creatine may improve cognition: Ling 2009 found that creatine supplementation may improve performance on some cognitive tasks, McMorris 2007 found that creatine supplementation aids cognition in the elderly, and Benton 2010 found that in vegetarians, creatine supplementation resulted in better memory. However, Avgerinos 2018 found that while creatine supplementation may improve short-term memory and intelligence/reasoning of healthy individuals, its effect on other cognitive domains remains unclear.
Anyways, I’m going through papers on Elicit using the prompt, “Does the vegan diet lead to shorter children?” I’m finding mixed results, some say no, some say yes. For example,
Vegan diets were associated with a healthier cardiovascular risk profile but also with increased risk of nutritional deficiencies and lower BMC and height. Vegetarians showed less pronounced nutritional deficiencies but, unexpectedly, a less favorable cardiometabolic risk profile.
With regard to differing forms of , the article you linked notes:
Despite these minor differences in processing, each of these forms is probably equally effective when equal doses are given.
Which is understating things a bit: All the minor variants will be identical after dissolving in the body—anyhydrous creatine will become hydrated, and particle size is 0 after the creatine has dissolved. The only (minor) difference is that micronized creatine will dissolve slightly faster if you mix it with a drink, because of the smaller particle size. This can be mildly convenient, but I’ve never been bothered by the monohydrate being too slow to dissolve (it’s almost instant for both forms).
With respect to the impacts on cognitive performance, Gwern completed an in-depth look here. Most important is the section on publication bias; the authors of these papers failed to replicate their results several times, but these failures were never published. Gwern concludes (and I agree) that creatine almost certainly doesn’t affect intelligence in nonvegetarians, and has at best
The study you quote at the end about vegetarianism has a sample size in the low dozens, and I wouldn’t put much stock in it. The large meta-analyses of this all find better life expectancy and health markers in vegetarians/vegans. The one important exception is B12 (for which the study you cite finds a deficiency in vegans). Luckily, th
As I said in my comment, I already supplement 5g/day (I’ve been doing this for 15 years). My concern about supplementation is that it’s not clear to me that supplementation works wholly. Even in supplementation, different forms of creatine seem to have different levels of effect. With respect to creatine’s impact on cognitive performance:
Anyways, I’m going through papers on Elicit using the prompt, “Does the vegan diet lead to shorter children?” I’m finding mixed results, some say no, some say yes. For example,
With regard to differing forms of , the article you linked notes:
Which is understating things a bit: All the minor variants will be identical after dissolving in the body—anyhydrous creatine will become hydrated, and particle size is 0 after the creatine has dissolved. The only (minor) difference is that micronized creatine will dissolve slightly faster if you mix it with a drink, because of the smaller particle size. This can be mildly convenient, but I’ve never been bothered by the monohydrate being too slow to dissolve (it’s almost instant for both forms).
With respect to the impacts on cognitive performance, Gwern completed an in-depth look here. Most important is the section on publication bias; the authors of these papers failed to replicate their results several times, but these failures were never published. Gwern concludes (and I agree) that creatine almost certainly doesn’t affect intelligence in nonvegetarians, and has at best
The study you quote at the end about vegetarianism has a sample size in the low dozens, and I wouldn’t put much stock in it. The large meta-analyses of this all find better life expectancy and health markers in vegetarians/vegans. The one important exception is B12 (for which the study you cite finds a deficiency in vegans). Luckily, th
is can easily be fixed by supplements.