Creatine is a popular supplement often used to enhance athletic performance, increase muscle mass, and support high-intensity exercise. Here are some key points regarding its benefits and safety:

Benefits of Creatine Supplementation

• Improved Athletic Performance: Creatine supplementation can improve performance in short-duration, high-intensity exercises, such as weight lifting and sprinting¹².
• Increased Muscle Mass: It has been effective in increasing lean body mass during training³.
• Enhanced Muscle Strength: Regular use can increase muscle strength in both younger and older adults⁴.
• Age-related Muscle Loss: It may help in combating sarcopenia (age-related muscle loss) when combined with resistance training⁵.

Safety and Side Effects

• General Safety: Most studies indicate that creatine is safe for the majority of users when taken at recommended doses³. Common side effects include temporary water retention¹.
• Kidney Concerns: Although rare, there have been isolated reports of renal complications, particularly in individuals with underlying kidney issues or when taken in excessive doses⁶.
• Adverse Effects: Potential side effects might include gastrointestinal distress and muscle cramping, but these are generally anecdotal and not well-supported by scientific evidence⁷.

Supplementation Guidelines

• Loading Phase: Some protocols suggest a loading phase of 0.3 g per kg of body weight per day for 5-7 days, followed by a maintenance dose of 3-5 grams per day².
• Alternative Dosing: A smaller, consistent dose (e.g., 2-3 grams daily) can also be effective in the long term⁸.

Despite its benefits, creatine should be used responsibly, and potential users should consult healthcare providers, especially those with pre-existing conditions.

Footnotes

1. Matthew Hall, "Creatine supplementation," PubMed, 2024. ↩ ↩²

2. Richard B. Kreider, "International Society of Sports Nutrition position stand," NCBI, 2017. ↩ ↩²

3. Thomas W Buford, "ISSN position stand on creatine," NCBI, 2007. ↩ ↩²

4. Jose Antonio, "Creatine supplementation effectiveness," NCBI, 2021. ↩

5. Martin H Floch, "Probiotics and Prebiotics," NCBI, 2014. ↩

6. Basturk Taner, "Effects of creatine on kidney," NCBI, 2010. ↩

7. J R Poortmans, "Adverse effects of creatine," PubMed, 2000. ↩

8. Jessica Butts, "Creatine use in sports," NCBI, 2023. ↩

Magnesium threonate, specifically Magnesium L-threonate (MgT), has been studied for various potential health benefits, particularly related to cognitive functions and neuroprotection. Here are some insights based on recent research:

Benefits of Magnesium L-Threonate

1. Cognitive Function and Memory Enhancement:

   • Magnesium L-threonate is known for its ability to cross the blood-brain barrier effectively, which helps in increasing the magnesium concentration in the brain¹.
   • Studies have shown that MgT can enhance memory and cognitive functions in humans, illustrating significant improvements in tasks related to memory and executive function².
   • A double-blind, placebo-controlled study indicated significant benefits of a magnesium L-threonate and phosphatidylserine formulation in improving memory and cognition in healthy adults³.

2. Neuroprotection:

   • MgT has shown neuroprotective effects in various models of neurodegenerative diseases. For instance, it has been shown to have a protective effect against oxidative stress damage in HT22 cells and Alzheimer’s disease mouse models⁴.
   • Another study suggested that MgT treatment elevated magnesium levels in cerebrospinal fluid and reduced motor deficits and dopamine neuron loss in a mouse model of Parkinson’s disease⁵.

3. Gut-Brain Axis:

   • MgT may also help treat Alzheimer's disease by modulating the microbiota-gut-brain axis. It has been demonstrated to improve intestinal and neural inflammatory responses through regulation of gut flora⁶, suggesting a novel therapeutic mechanism.

Safety and Bioavailability

• Bioavailability:

  • MgT is praised for its high bioavailability, particularly in the brain, which is more effective in comparison to other magnesium supplements⁷.

• Safety Assessments:

  • A safety review reported that MgT is generally considered safe when consumed up to certain levels and observed no significant adverse effects⁸. However, more long-term studies are needed to fully understand its safety profile.

Usage Recommendations

• Dosage:
  • Typical dosage in research settings has varied. One study with cognitive benefits used a daily dose of 2 grams of MgT³.

Overall, Magnesium L-threonate appears to be a promising supplement for supporting brain health and cognitive functions, with a safety profile that is generally considered acceptable in the ranges studied.

Footnotes

1. Ying Xiong et al., "Magnesium-L-threonate exhibited a neuroprotective effect against oxidative stress damage in HT22 cells and Alzheimer’s disease mouse model," World J Psychiatry, 2022. ↩

2. Yanling Shen et al., "Treatment Of Magnesium-L-Threonate Elevates The Magnesium Level In The Cerebrospinal Fluid And Attenuates Motor Deficits And Dopamine Neuron Loss In A Mouse Model Of Parkinson’s disease," Neuropsychiatr Dis Treat, 2019. ↩

3. Chengxiang Zhang et al., "A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults," Nutrients, 2022. ↩ ↩²

4. Ying Xiong et al., "Magnesium-L-threonate exhibited a neuroprotective effect against oxidative stress damage in HT22 cells and Alzheimer’s disease mouse model," World J Psychiatry, 2022. ↩

5. Yanling Shen et al., "Treatment Of Magnesium-L-Threonate Elevates The Magnesium Level In The Cerebrospinal Fluid And Attenuates Motor Deficits And Dopamine Neuron Loss In A Mouse Model Of Parkinson’s disease," Neuropsychiatr Dis Treat, 2019. ↩

6. Wang Liao et al., "Magnesium-L-threonate treats Alzheimer’s disease by modulating the microbiota-gut-brain axis," Neuropsychiatr Dis Treat, 2021. ↩

7. Dominique Turck et al., "Safety of magnesium l‐threonate as a novel food pursuant to regulation (EU) 2015/2283 and bioavailability of magnesium from this source in the context of Directive 2002/46/EC," EFSA J, 2024. ↩

8. Dominique Turck et al., "Safety of magnesium l‐threonate as a novel food pursuant to regulation (EU) 2015/2283 and bioavailability of magnesium from this source in the context of Directive 2002/46/EC," EFSA J, 2024. ↩