Reduce cholesterol levels through the use of this purely organic dietary supplement.
In the realm of dietary supplements, creatine has garnered significant attention for its potential benefits in boosting strength, stamina, and energy metabolism. However, the question remains: is it better to opt for creatine supplements or to obtain this nutrient from natural food sources?
Firstly, it's essential to understand that creatine is a whole food that nourishes the body from the cellular level up. Found abundantly in grass-fed red meat, wild-caught fish and seafood, and organ meats like heart, kidney, and liver, it plays a crucial role in recycling adenosine triphosphate (ATP), the primary energy currency of the body.
Creatine supplements, particularly creatine monohydrate, are marketed to increase strength and power output, enhance muscle mass and recovery, support brain energy metabolism and cognitive function, aid high-intensity training and anaerobic performance. However, these supplements are not without their drawbacks.
Common side effects of creatine supplements include weight gain due to water retention in muscles, mostly in the first week of supplementation (loading phase), mild digestive issues such as upset stomach, diarrhea, or bloating, especially with high doses, potential for muscle cramps or strains, and some users report dizziness, though this is rare.
Comprehensive reviews of over 26,000 participants found the rate of side effects with creatine supplementation (4.6%) to be statistically similar to placebo (4.2%). There is no credible evidence linking creatine to kidney damage, dehydration, or muscle cramps when used correctly. Long-term studies (up to 14 years) support the safety of creatine, with no adverse effects on kidney or liver functions in healthy individuals.
Creatine from food sources poses no known specific risks beyond general dietary considerations. Food-based creatine does not typically cause the rapid water retention seen in supplement loading phases due to lower dose intake spread throughout the day, and it does not carry risks of digestive upset associated with large single doses of supplements.
In terms of recommendations for safe use, it's advised to start with a low dose (~3 grams daily) to reduce the risk of digestive discomfort, avoid excessive single doses (>5 grams) which increase side effects risk, drink plenty of fluids during creatine supplementation, avoid mixing creatine with caffeine since caffeine may increase stomach upset risk, and people with pre-existing kidney issues or on kidney-affecting medications should consult a doctor before supplementing.
In conclusion, creatine supplements have a strong safety profile with mostly mild and dose-dependent side effects, while creatine obtained naturally from foods carries virtually no additional risks. Proper dosing and medical consultation in case of kidney concerns can ensure safe supplementation for most users.
Salmon roe, for instance, contains healthy omega-3 fats, phospholipids, vitamin D, vitamin B12, choline, and creatine. Choosing wild, nutrient-dense animal foods provides the benefits of creatine along with thousands of other essential nutrients, offering nature's version of performance and strength with no side effects or compromises. Organ meats, including bison heart, are dense in nutrients that support energy production, cardiovascular health, and performance.
So, the next time you're considering a supplement, remember that your body knows what to do with real food and doesn't need lab-made shortcuts. Kickstart My Heart and Wild Salmon Roe are just a few examples of nature's bounty that can help you power through your day.
- In the health-and-wellness world, it's important to note that creatine, a vital nutrient favoring energy metabolism, can be found naturally in various foods like grass-fed red meat, wild-caught fish, seafood, and organ meats.
- On the other hand, fitness enthusiasts often turn to fitness-and-exercise supplements, such as creatine monohydrate, for boosting strength, stamina, and aiding high-intensity training.
- A balanced healthy-diet, rich in whole foods, offers nutrients like creatine alongside countless other essential nutrients, promoting overall wellness without the potential side effects associated with supplements.
