Creatine: Are Vegans Deficient?

A look at creatine research on the brain, muscles, long COVID, meat-free diets, and more!
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Creatine Not Essential (Even Low-Carb Slanted Healthline Says So): 
https://www.healthline.com/nutrition/7-nutrients-you-cant-get-from-plants#2.-Creatine

Creatine Supplementation Prevalence:
https://www.nsca.com/education/articles/kinetic-select/creatine-essentials/

Creatine Basics Study, Safety, etc.:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/

Creatine Turns into Carcinogenic Heterocyclic Amines in Meat:
https://genesenvironment.biomedcentral.com/articles/10.1186/s41021-021-00202-5

Heterocyclic Amines are Mutagenic and Formed from Cooking Meat:
https://www.sciencedirect.com/science/article/abs/pii/B012227055X002790

Destroy Meat Creatine with Enzymes and Mutagenic Power is Reduced by 70%:
https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP270861

Mt Sinai – Who Shouldn’t Take it:
https://www.mountsinai.org/health-library/supplement/creatine

Creatine for Seizures Study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10339234/

Creatine for Traumatic Brain Injuries:
https://www.futuremedicine.com/doi/10.2217/cnc-2016-0016

Mayo Clinics list of disorders it could help:
https://my.clevelandclinic.org/health/treatments/17674-creatine

Long COVID RCT:
https://onlinelibrary.wiley.com/doi/10.1002/fsn3.3597?utm_medium=email&utm_source=publicity&utm_content=WRH_9_18_23&utm_term=FSN3

Meta Analysis of 23 Randomized Trials on Memory:
https://academic.oup.com/nutritionreviews/article/81/4/416/6671817

RCT Finding that Creatine Reduces Mental Fatigue:
https://pubmed.ncbi.nlm.nih.gov/14561278/

Creatine Reduces Mental Fatigue in Sleep Deprivation:
https://link.springer.com/article/10.1007/s00213-005-0269-z

5% of Creatine is in the Brain:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

Vegetarian Creatine Brain Levels – Brazil 2014:
https://pubmed.ncbi.nlm.nih.gov/24290771/

Vegetarian Memory Superior to Meat Eaters After Supplementation:
https://pubmed.ncbi.nlm.nih.gov/21118604/

Vegetarian and Meat Eater Brain Levels Same After Supplementation – Brazil 2017:
https://journals.physiology.org/doi/epdf/10.1152/japplphysiol.00248.2017

Higher Dose Creatine (20g/day) Increased Brain Creatine Levels:
https://pubmed.ncbi.nlm.nih.gov/10484486/

Creatine Neurotransmitter BioRxiv Preprint:
https://www.biorxiv.org/content/10.1101/2022.12.22.521565v1

Creatine Neurotransmitter Article:
https://elifesciences.org/articles/91824#:~:text=In%20summary%2C%20Bian%20et%20al,2021%3B%20Purves%2C%202018

RCT Pairing Creatine with SSRI:
https://pubmed.ncbi.nlm.nih.gov/22864465/

Creatine an Osmolyte in the Brain:
https://link.springer.com/article/10.1007/s00726-011-0852-z

Creatine Balances Calcium in the Brain:
https://www.futuremedicine.com/doi/10.2217/cnc-2016-0016

Review of 16 Randomized Trials on Muscles / Strength:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/pdf/nutrients-14-01255.pdf

Vegetarians Surpasses Meat Eaters in Muscle Power After Supplementation:
https://paulogentil.com/pdf/Effect%20of%20Creatine%20and%20Weight%20Training%20on%20Muscle%20Creatine%20and%20Performance%20in%20Vegetarians.pdf

Vegan Strength and VO2 Max:
https://pubmed.ncbi.nlm.nih.gov/32332862/

Water Retention Reference:
https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w

Creatine Raises Muscle IGF-1:
https://pubmed.ncbi.nlm.nih.gov/18708688/

Strength Training Associated with Lower Cancer Mortality:
https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-021-01142-7

Intro/Outro Song: Sedução Momentânea by Roulet:
http://freemusicarchive.org/music/Roulet/Beats_dAmor/Roulet_-_Beats_dAmor_-_07_Seduo_Momentnea

#creatine #brain #vegan