I personally don’t like the drip feeding of cliff hanger videos but u der stand the marketing department needs to pump the channel probably helps book sale deals. But for a video that recommends (I know Dr Greger did so in limited and specific circumstances) but sadly it’s not the take way most people got from this video read the comments if in doubt. A cliff hanger video recommending a new supplement is irresponsible period. Look at the consequences heaps of people thinking of. Giving up whole food plant based diet as too many supplements. Many starting to take creatine most unnecessary. Go have a look at google analytics you just caused in spike in the search term vegan creatine. Please pass this message along. I am sure Dr Greger has not lost sight of the purpose of nutritionfacts it was not to drive Facebook and TH-cam subscribers and views. It was to help. Time the marketing department reigned in.
@@EdgeMasterPro It was a free webinar, it's over. And the information is available on NutritionFacts.Org if you type "B12 recommendations" in the search.
Creatine Monohydrate changed my life. Removed all my problems with weak, burning, cramping, disabling my lower back, low performing muscles that I had all my life and put me on the low ground compared to my peers, despite my talent for movement. Only downside I discovered so far is that I need to take it regularly, cannot stop.
Glad it works for you; I think it could benefit a lot of people, actually. Asthmatics need to be aware it can worsen asthma symptoms: rhyobrain.blogspot.com/2020/06/creatine-asthma-and-allergies.html Pretty sure given Dr Greger's overall stance on supplementation he is going to say in the next video not to use it and offer some other diet-based solution instead.
Hey Alfons, I love your channel! The free movement classes you offer are wonderful for my physical ability and alignment, as well as my mental health. I'll give Creatine Monohydrate a chance based on your, and Dr.Greger's, recommendation. I'm glad to see that you also watch my favorite yt channel for nutrition info. And I totally respect your decision to focus your channel on movement, and not to stir a hornet's nest of diet debate that would unfortunately distract from that focus.
I've never used creatine as I'm afraid of raising DHT and potentially stimulating hair loss and was put off by a previous video Dr Gregor made talking about the presence of heterocyclic amines in certain creatine supplements. I just use green tea as a pre-workout and that helps to lower DHT as well but maybe the hair loss risk is overblown. What benefits have you seen from using creatine and would you recommend it?
Same here! I used labdoor to find a reputable source for creatine monohydrate. I take 5g pre-work and then just 2.5g on non workout days. Also like the myostatin inhibiting bonus!
@@TheRabidDolphin99 I personally (not that I'm particularly qualified) would never recommend a supplement unless you're deficient for some reason. The vast majority of supplements inherently tend to come with various risks. However, if you're deficient, the risks are minimized and the benefits maximized. I've never seen any peer-reviewed evidence for taking supplements outside of a deficiency situation that improved health more significantly than the risks involved, unless we're talking b12, which I have yet to find any evidence of danger, even in supplementing the highest amounts. edit clarification and typos
No one tells the whole truth apart from you everyone just watch other people’s videos and post the same information but your information is the best..hats off boss..thank you
Can you put these videos in a playlist so we don't have to go searching for what video you're referring to? Or link the related video/playlist? I love this channel but it's frustrating that you keep titling videos in a way that present questions that won't be answered til the *next* video SMH.
One addition: above age of 50 the creatine levels are usually barely enough to support normal living. If you exercise a lot then your own creatine production can be too little and supplementation can be advised. Great vid!
interesting, I just started taking it at the suggestion of my gym trainer. I used to be fairly strong cyclist but now being past 50 and vegan I've been struggling with recovery. I keep crashing and burning and suffer from overtraining even though Ive not really done that much. It's early days yet but Im thinking this creatine is helping me, in the gym to gain muscle and possibly with recovery. Im guess my creatine levels were pretty damn low.
I took creatine in the past and had calf cramping issues. I run 30- 50 miles per week and lift. It completed sidelined the running. I tried drinking a lot of water, much more than normally, still cramping issues. Lifting, however, I did notice a subtle positive difference. Just sharing my experience.
Sounds like an electrolyte problem. When you sweat, you need to be drinking back what you're losing. Sweat isn't water, it's sweat. Sweat contains sodium, potassium, chloride, calcium, and magnesium. So when you exercise you need to be drinking water containing these electrolytes, and it should remove your cramping.
I had high levels of homocysteine despite taking Vitamin B12. Then I came across an article that said that low levels of choline can also lead to higher homocysteine levels (as well as hair loss which I experienced as well). I have supplemented now for one year with choline and last week I took a blood test again and my homocysteine levels have improved dramatically. So, it might also be worth looking at ;).
The more I researched, the more I understand that the healthiest diet is actually the "Blue Zones" diet, meaning a vegan diet + fatty fish twice a week (and maybe rarely small amounts of eggs, poultry and red meat but that's probably not optimal). Also in the famous Adventists study, the pesco-vegetarians live longer than vegans (0.81 hazard ratio for all cause mortality vs 0.85 for vegans).
I work at a physical job for 60 hours a week. Creatine does help a lot with muscle recovery I'll recommend it to anyone who exercise or have a physical job
Interesting! And the normalization happens so quickly! Also, I did not know that with creatine! I'll definitely keep that in mind with patients going forward!
My sister and her friends used to do that in High School. Regularly. You just wait until the can is empty and then spray the remaining gas right into your mouth and inhale. I guess it worked since they kept doing it.
@@m0L3ify NO2 gas. Typically people will purchase whip cream refills of pure gas and simply use those with a special device for inhaling the gas. It works for sure, but no promises on brain safety 😬 edit typo
@@general_electrics Eating meat is a great way to bring on disease, cancer, and premature death. I used to love meat too, then I grew up and did what was best for my health. Here's to hoping you make the right choice like I did.
If you do supplement creatine, be sure to also drink enough water! Creatine causes more water retention in the muscles, so you need a bit more. I had sometimes very painful cramps in my calf and making sure I hydrated enough made this go away again.
If your homocysteine levels are still high though your “folic acid” and cyanocobalamin intake is good... and you’re already getting texted for homocysteine levels-get yourself tested for MTHFR mutation. Seriously.
Aw, c'mon, it keeps the week interesting! Who knew people could be so anxious to hear more about homocysteine and creatine? Warms the cockles of my biochem heart. 🥰
m0L3ify lol I respectfully disagree. I lose interest and forget to see the second part. This isn’t a netflix documentary series there doesn’t need to be a cliffhanger, and the extra added watch time in a single video would help his channel take advantage of the algorithm. I’m left with only questions I didn’t get an answer for and then I move on. Or I’ll go and research my self and won’t watch the rest of the videos.
I'm sorry but aren't vegetarians supposed to have low levels of homocysteine since they cut animal proteins that contain methionine and cysteine from their diet? The notion that vegetarians have high homocysteine levels because their diet lacks vitamin b12 doesn't sound sense to me. Not to mention that Folic acid (that can be found in plant sources) is as efficient as B12 for reducing homocysteine levels.
I have some anecdotal evidence about creatine influencing levels in the brain; Whenever I supplement with creatine, I definitely feel an increase in brain function or a healthy stimulation of sorts. I initially started supplementing solely for weight training and noticed the effect it had on me, thus looking it up and coming to find studies stating cognitive improvements with supplementation.
Eat meat then you don't need supplements. Meat contains over 15 micronutrients you can't get from plants. There's no point to sacrifice your life, what for.
@@TTR83 False, meat eaters are still low in B12 and should supplement with it, alongside with their significantly increased risk of cancer, heart disease, stroke, tumors, etc.
@@somedudeinatunnel3102 Meat-eaters are only low in B-12 if they're not eating ENOUGH meat, and never eat organ meats like liver that are rich in nutrients like B-12.
As far as I'm aware there was a study a decade ago that found that creatine increased dht hormones. Has there been any study actually showing an increase in hair loss?
How likely is it that homocysteine levels are correlated with psoriasis? I may be genetically predisposed, but I'm a young adult and in the last couple of years developed a possible auto-immune condition where my skin cells replicate rather fast, and results in decent sized flakes that form on my scalp and this last year, in my eyebrows and occasionally in facial hair. A doctor told me it could be psoriasis, and I'm wondering if it's related to my going vegan, and not keeping homocysteine levels properly in check. I've been diligent in researching nutrition to make sure my diet was as optimal as possible, but I know I likely fall short on eating as many greens as I should, and I occasionally space on taking my 2500 mcg sublingual cyanocabalamin (B12) every week. Is there a regimen one can experiment with to get homocysteine levels in check, or should I just work on managing stress, eating a balanced diet, and re-start supplementing creatine on top of regular B12 supplementation? P.S. I would kill to have a doctor like Michael Greger. I have so many questions, and the internet (with the caveat of tricky rabit-holes) tends to be far more informative than the doctor I pay to see. I actually stumped a plant-based dietician I was seeing 2 years ago, because I was talking about a lot of things I learned on NutritionFacts, most of which she'd never heard of. Things like sulfurophane and combining broccoli sprouts with mustard powder to maximize bioavailability, and combining turmeric/curcumin with black pepper/piperine for the same reason ...I was sorely disappointed even with some of the more basic topics, and realized I might be better off finding a new place to live with more knowledgeable medical workers. Remind me why for-profit medical institutions are still a thing.
I'm starting to feel really worried about all these supplement recommendations and the severity of eventual deficiencies, speaking as a vegan. The lower muscle mass on vegetarians didn't sound good at all either. And the heart attack risk was ridiculously close to the meat eaters??? I've been listening to Greger preaching about his beans and vegetables for a long time, and now i just feel confused and disappointed. It almost seems like there are more negatives than positives of being vegan, at least many times more complicated.
"all these supplement recommendations"? What are you talking about?! Recently Dr. Greger has stressed the importance of taking a vitamin B12 supplement and made clear what the consequences may be if vegans do not. This video is advice for a minority(!) that may have high homocysteine levels even though they eat a whole food plant based diet and take vitamin B12 as recommended. Are you making up excuses for going back to a diet based on animal products?
What about iodine, omega 3s and d3? Also the not so sure conversion from retinol to vitamin A? There you have another four that can f-ck up your health real hard if deficient, and even make you permanently blind. Greger is not the only plant based doctor on youtube. There are many others with different supplement recommendations and serious warnings, enough to make you want to claw your eyes out in frustration. Nice personal attack though. If not for my health, i'll stay vegan for the animals. Not sure what that has to do with my legitimate concerns, as one that really tries my best with this lifestyle. What are your opinions on the reduced muscle mass and almost as high heart attack risk + higher stroke risk, according to these studies? I mean even if many are vegetarians (vegans were also included in the vegetarian group), that number is pretty f-cking high, considering they're avoding the worst source of artery clogging food there is, which is meat. I expected to see way lower heart attacks in the vegetarian group.
@@grattata4364 Thank you for being vegan (for the animals)! :) You seem to make things way too complicated and to have misunderstood a number of things (and/or be inspired by paleo myths). I suggest you watch Dr. Gregers video series "Vegetarians and Stroke Risk Factors" again and listen more carefully. What you will learn is: Take B12 and don't worry (except for very few people what this video was about). Easy!
I'm from Bavaria, a region traditionally so low in iodine that there is a special type of traditional jewelry to contain women's goiter, a so-called Kropfband. And people here are avid meat eaters. So forever people have been advised to use iodized salt and eat imported seafish. So herring was eaten more, even so it is traditionally northern German. In addition the soil here is also lacking selen, so everyone raising pigs and other livestock gives them selen supplements. So, if someone goes vegan here he is well advised to watch his iodine intake and add sea vegetables or algae to his diet. Mostly imported from the coastal regions and to ensure selen intake. Brazil nuts, and wheat and lentils from Canada are high in selen. Or one takes a supplement, or does both And none of this can be blamed on the vegan diet, it is just a fact of the land we're living on. A very rich agricultural land producing great vegetables and fruits, but still lacking two critical minerals.
How about people who have the mthfr gene mutation? Also, do you believe that the folic acid enriched foods can be inadequate to people with this mutation?
So let me get this straight. Meat (animal products, etc.) contains B12 and creatine. But we're not supposed to eat meat??? Instead, we should supplement a plant-based diet with nutrients found in animals. So we cut out the naturally existing "middle moo" or whatever and instead introduce a middle man -- the supplement companies, which in the US have little regulation as to the contents of their products. Oh yeah, makes perfect sense. 0:30 - Let's look at this graph really carefully. Are the differences between these groups significant??? The number of cases alone means almost nothing if the differences aren't statistically significant. Furthermore, how was the data obtained? Most "meat eaters" eat the standard American diet, which is unhealthy. Pescatarians and vegetarians may be more mindful of what they eat, and eat healthier foods. We see this over and over again. Flashing a graph with some groups and numbers means almost nothing. It's not science. It just *looks* like science.
B12 doesn't originate in meat and is supplemented into meat. You didn't notice in the video that creatine isn't a dietary necessity I presume. Your appeal to nature is a fallacy and you're a hypocrite as you use technology to type that out and obtain your meat. Now show me the studies of your meat eaters beating out plant based eaters overall.
@@lloydchristmas4547 "Ruminants acquire vitamin B12, which is considered an essential nutrient, through a symbiotic relationship with the bacteria present in their stomachs" from the paper "Vitamin B 12 sources and microbial interaction." The paper goes on to say "Edible plants and mushrooms rarely contain a considerable amount of vitamin B12, mainly due to concomitant bacteria in soil and/or their aerial surfaces." So before humans even knew about B12, which is *essential* to human health, how did they supplement it to animals and themselves?? Answer: they didn't. They just ate the animals that contained it. As for meat eaters beating out plant eaters (or vice versa), see my previous comment. People who don't follow a standard American diet and watch what they eat have better health outcomes regardless of meat consumption. The "meat eaters" in all these studies aren't unhealthy because they eat meat. They're unhealthy because of all the other processed (usually plant-based) foods they eat. Even Dr. Kim Williams cites studies that "junk food" vegans, who eat a lot of processed foods do just as badly or worse than people following a standard American diet that contains meat.
I've been vegan whole food plant based for 15 months now. My vit b12 levels are smack dab in the middle, but my homocysteine level is 15. Highest end of normal. How do I lower this? I don't want to take creatine. I already eat lots of beans and my folate level is greater than 20 (normal). I need help!
Jarrow makes vegan creatine with a special formulation they call "Creapure". It's pretty affordable shopping online. I used to supplement it every day for a few months, but stopped because I didn't notice any notable difference, although now I might start up again after a bit of homocysteine research. Anyone have any experience?
Great question! My take is that he's suggesting trying creatine only for those who need it due to high homocysteine levels when diet and lifestyle has failed to lower it. Not for all vegans. My thoughts are that those things you mention could become a problem for someone who doesn't need creatine, bc their bodies are already making enough? Or for those who over supplement? More is not better, usually it's overdose. 🌱
Hi doctor greger. I buy canned fruit in syrup. Can you do a video about that. Any benefits? Fresh fruit is not always in season (lychee, cherry) i buy it in can
Curious about what Nutritionfacts (anyone else here) says about taking Creatine for increased sports performance. I eat whole foods plant based and take 5 g of creatine daily, but not entirely sure if I should.
Check out Stronger by Science and Barbell Medicine for more info. They are much better resources for this type of info. BTW I’m like you. Plant based. Dedicated lifter. And creatine is the only fitness supplement I take on any regular basis. Been using it for years with only positive effects.
I recently had my b12 level tested it showed elevated >2000. So, paused intake for now. At same time my homocysteine was 15.2 and that is a decrease. 🤔 also folate was good. Will try a little creatine.
Might this also help lower MMA levels? More broadly, do MMA and homocysteine levels rise/fall together or is it possible for one to be high and the other normal?
@@antiochosyuliana7904 You see, B12 works closely with folate. When one is high then another will be low and vice versa. But imbalance causes abnormally large red blood cells that can't function as should. It is easy when you have a piece of meat and a piece of carrot as food, everything's in right ratio. BUT dosing(supplementing) everything yourself you might do as well suicide. How do you know your body's current need for B12?
I'm learning through trial and error that I have MTHFR mutation and should actually stay away from folates, or keep them as low as possible. If I understand correctly, if I up my intake of creatine (from the current 0 gms/day) then I should be able to tolerate folates slightly better?
All this begs the question of where did ancient humans get their B12? It must have been from animal products. Of note, just 2 oz of canned chub mackerel supplies almost twice the daily requirement of B12. Chub mackerel fish also have not been in the ocean for long, so they are very low in mercury and likely other pollutants. Such cannot be said for larger mackerel that have spent more time in the ocean.
The more I watch your videos, the more a balanced whole food omnivorous diet (with some meat) appears to be the best overall answer. It's the only type of diet where supplementation isn't absolutely required, granted it's still recommended to do at least a multi. The laundry list of required supplements as you go to vegetarian, then vegan just get longer and longer according to your own channel. This doesn't mean eating 12 oz. steak every day, you could take care of the B12, creatine, and homocysteine issues with as little as 4 oz. of steak or fish two to three times a week.
What laundry list? It's literally just B12 and if you're not getting sun, vitamin D as well. And the vitamin D advice applies to omnis as well since meat has such low levels of vitamin D. So essentially it comes down to a choice between taking one pill a week or killing animals.
@@mmmmmmmmmmm111 B12 and Vitamin D aren't the only two. Vegetarians and vegans actually suffer greater deficiency in Iodine and Zinc. So you're looking at supplementing B12, Vitamin D, Iodine, Zinc, and potentially Iron, Omega 3, and now Creatine. if you want to replace food with more and more supplements, go for it, and good luck with that.
@@boogerz2000 My diet contains all the things you mentioned in enough quantities but yeah sure, keep believing you need 15 supplements on a vegan diet. That way you can mentally justify killing animals every meal. Iodine deficiency barely exists since the introduction of iodized salt Omega 3: imgur.com/a/UKbf48Y Iron and zinc: imgur.com/a/XbaNQqt and if you actually watched the video he never said you need to supplement creatine if you take proper B12 supplements. So we go back to the initial point. B12 and D and only B12 is exclusive to vegans. So yeah, take one pill a week or kill animals needlessly.
This video made me sad. How is possible the plant based diet that is the healthiest diet to need so much supplements? Maybe we need to eat and a small amount meat?
Of course we need to eat meat, there's a reason we've been doing it since the beginning of our species. A 100% plant-based diet is just a nonsense idea that popped up a few decades ago, if you look at TH-cam and other social media vegans are quitting left and right because they got sick
@@alexandervonhumboldt1123 beginning of our species? what does that even mean? human ancestors only started eating meat 200.000 years ago with the advent of fire. have fun trying to eat raw animals
Is there any additional information for those who have the MTHFR mutation (homozygous). Specifically about the metabolizing. Should they take a B complex or just b12 to keep homocysteine levels within a healthy range?
Yes, but one study is never the final word. If it was, then there would be no need for meta-analyses. One study starts a dialog. Multiple studies are needed to provide any level of confidence.
I worked as a chef in a large airline galley and I was baffled by the large amount of dud cans of whipped cream🤔It turned out to be the kitchen hands (recreational) habits😂
Dear Dr. Greger, I follow your plant based diet the most I can and feel great, but, I do use Lard, once in a while, due to it´s high smoking point. Is there something you recommend instead of Pork Lard? Is heating up olive oil as bad as people claim it to be, causing free radicals that increasing cancer risk? Love your work and how much you selflessly help all of us.
I am not a doctor but I would get away from pork lard, has coconut oil also a low smoking point? use bovine lard. pork really accumulate parasites and toxins a lot
I don't think we have that here in the USA. I read somewhere that sea veggies had traces of B-12 but if you're eating a variety of food's, that may be problematic.
There is no b12 in vegemite mate. Time to think again. If your plant based go keto and die that way or take a b12. Plant based people not taking b12 do plant base diets a great disservice.
Dr. Greger is talking about a minority that may have high homocysteine levels even if they eat a whole food plant based diet and take a vitamin B12 supplement. That particular group of people may benefit from creatine supplementation.
@@TTR83 Exactly - this is so convoluted. I eat plant based with a little bit of top-quality meat a day. Surely that makes more sense than chugging creatine powders.
Coffee seems to cancel out the positive effects of creatine. There's not a lot of research done on this yet, but it's definitely worth looking into, when you're in this branch of the literature.
Dr Greger, some say that the body reduces the production of creatine, if you take it as supplement (it might be related to quantity, idk), so 1g a day might not be enough in the long run Cheers from Brazil
Dr Greger didn't mention choline as alternative to reduce homocysteine levels. Choline is also involved in fat metabolism, especially in visceral fat in liver disease. Choline is high in salmon and eggs. Nina Teicholz posits that there is no clinical study (epidemiological studies and meta analysis do not show causal and effect most of the time) to show that animal consumption is harmful. I don't know Dr Greger's response to Nina Teicholz, but this is another data point to explore.
You will never get a randomised study. It would require allocation at birth or maybe pre inception a lifetime of the diet then waiting 70 plus years for the results. There is no randomised study for smoking either. Your argument comes from a total misunderstanding of the merged the data. So unless you gf ace thr oopulatiobs to randomised and a lifetime or two to wait. That epidemiological studies are the best you got along with other studies looking at individual facets.
Francis Hemeter Agreed, but Nina does make points that there is no clinical study or randomized double blind study to demonstrate that animal consumption is harmful. Nina is just a investigative journalist and is no doctor or scientist. Having said that, vegetables and fruits provide micronutrients and fiber that animal sources do not have, She cannot refute that.
The more one learns about the vegan and vegetarian diet, with all these risks that need supplementation, this is enough proof that our ancestors were definitely not vegetarian. Definitely not. Sure vegetables and plants are excellent, but cannot be our only food source.
Even amount those who make creatine, many people, due to genetic polymorphisms (MTHFR) are very inefficient at producing choline and creatine, so we need to get enough methyl donors/substances through diet to produce it, and more of them if we produce creatine and choline less efficiently. Most of our methylation demands go to making choline and creatine. Betaine, creatine, riboflavin thiamine, glycine, choline, folate, B6, B12, zinc and copper, vitamin c, enough quality protein, are some of the most important factors for this.
He mentions 2000mcg/week, but for older people (65+) it's 1000mcg/day. So anywhere between 2000mcg and 7000mcg a week should be fine, you can't overdose on B12 afaik.
He posted on comments of his last video : "I have updated my recommendation for B12 supplementation. I now suggest at least 2,000 mcg (µg) cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach, or at least 50 mcg daily of supplemental cyanocobalamin (you needn’t worry about taking too much)"
No no, guys. It's ok. We can just keep increasing the number of supplements we need as we discover that the vegan diet isn't adequate for normal human function.
@@general_electrics It is adequate since you can supplement everything missing. It is also good at reversing diseases*. *It's not really reversing but it's a good selling point for our new book.
B12 (because water is sanitised now), D3 (in autumn/winter if you live in e.g. the UK), DHA (benefits of oily fish minus the bioaccumulated toxins). 3 Supplements all with fairly logical reasons for consumption don't you agree?
Thank you for the advice everyone I'm try to stick to a plant based diet so if I don't know I ask for advice thank you so much for your time and consideration 🙏
If the amount of supplements we need keep going up, I think I'll just start supplementing on a little bit of meat instead. Just enough to be sure I'm getting everything I need. Good or bad idea?
@@heartdragon2386 That would depend on the amount, I suppose. I'm thinking of aiming for a similar amount as that found in the traditional okinawan diet.
@@heartdragon2386 Though, I should point out that, before I do this, I'll first get checked on my levels, then decide on an approach. So, nothing in the near future...
@@Melomathics not knocking it. Do what works for you. Let me just point out that the amounts of things in a food, also do not mean the amount you absorb. Agro animals are all supplemented B12, for instance. That is how they get it these days, so you are effectively eating the middle man.
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If you've missed any of the videos in this series, they can all be found here - th-cam.com/play/PL5TLzNi5fYd-JfMG0FuywGxsnbjYFFKWU.html. -NF Team
I personally don’t like the drip feeding of cliff hanger videos but u der stand the marketing department needs to pump the channel probably helps book sale deals. But for a video that recommends (I know Dr Greger did so in limited and specific circumstances) but sadly it’s not the take way most people got from this video read the comments if in doubt.
A cliff hanger video recommending a new supplement is irresponsible period.
Look at the consequences heaps of people thinking of. Giving up whole food plant based diet as too many supplements. Many starting to take creatine most unnecessary. Go have a look at google analytics you just caused in spike in the search term vegan creatine.
Please pass this message along. I am sure Dr Greger has not lost sight of the purpose of nutritionfacts it was not to drive Facebook and TH-cam subscribers and views. It was to help. Time the marketing department reigned in.
Is Dr Greger going to do a new video explaining the changes to his B12 dose recommendations?
Alec Gargett paid webinar will be free but drip feed is slow
@@AGAU1022 It's on the NutritionFacts.Org website for free. Don't listen to the troll
@@EdgeMasterPro It was a free webinar, it's over. And the information is available on NutritionFacts.Org if you type "B12 recommendations" in the search.
Creatine Monohydrate changed my life. Removed all my problems with weak, burning, cramping, disabling my lower back, low performing muscles that I had all my life and put me on the low ground compared to my peers, despite my talent for movement. Only downside I discovered so far is that I need to take it regularly, cannot stop.
It supports methylation. Try trimethyglicene and/or Nac make sure you have enough B6,12 and folate if your vegan.
Glad it works for you; I think it could benefit a lot of people, actually. Asthmatics need to be aware it can worsen asthma symptoms:
rhyobrain.blogspot.com/2020/06/creatine-asthma-and-allergies.html
Pretty sure given Dr Greger's overall stance on supplementation he is going to say in the next video not to use it and offer some other diet-based solution instead.
yeah, I vegan and I got the same problem, maybe I should try to take creatine
Hey Alfons, I love your channel! The free movement classes you offer are wonderful for my physical ability and alignment, as well as my mental health.
I'll give Creatine Monohydrate a chance based on your, and Dr.Greger's, recommendation.
I'm glad to see that you also watch my favorite yt channel for nutrition info.
And I totally respect your decision to focus your channel on movement, and not to stir a hornet's nest of diet debate that would unfortunately distract from that focus.
As a plant based lifter, this makes me happy
Shout-out Simnett Nutrition!
🌱💪🔥💯🏃🥦🍠🍌🍓🍲
th-cam.com/users/Simnettnutrition
I've never used creatine as I'm afraid of raising DHT and potentially stimulating hair loss and was put off by a previous video Dr Gregor made talking about the presence of heterocyclic amines in certain creatine supplements. I just use green tea as a pre-workout and that helps to lower DHT as well but maybe the hair loss risk is overblown.
What benefits have you seen from using creatine and would you recommend it?
Same here! I used labdoor to find a reputable source for creatine monohydrate. I take 5g pre-work and then just 2.5g on non workout days. Also like the myostatin inhibiting bonus!
@@TheRabidDolphin99 definitely more endurance and strength in the gym. Muscles look a bit fuller as well, probably due to higher water retention.
@@TheRabidDolphin99 I personally (not that I'm particularly qualified) would never recommend a supplement unless you're deficient for some reason. The vast majority of supplements inherently tend to come with various risks. However, if you're deficient, the risks are minimized and the benefits maximized. I've never seen any peer-reviewed evidence for taking supplements outside of a deficiency situation that improved health more significantly than the risks involved, unless we're talking b12, which I have yet to find any evidence of danger, even in supplementing the highest amounts.
edit clarification and typos
No one tells the whole truth apart from you everyone just watch other people’s videos and post the same information but your information is the best..hats off boss..thank you
You swallow this crap too do you.
Can you put these videos in a playlist so we don't have to go searching for what video you're referring to? Or link the related video/playlist? I love this channel but it's frustrating that you keep titling videos in a way that present questions that won't be answered til the *next* video SMH.
I’ve supplemented creatine for years. I just mix it into my morning smoothie.
I love this man so much that i stayed plant-based because of him, I'm well-educated by listening to his podcasts thank you so much Dr so and respect
I’m enjoying this series!
I just wish the intro sound wasn’t so loud....🤯
One addition: above age of 50 the creatine levels are usually barely enough to support normal living. If you exercise a lot then your own creatine production can be too little and supplementation can be advised.
Great vid!
Good to know, would love to get Gregors opinion on that.
interesting, I just started taking it at the suggestion of my gym trainer. I used to be fairly strong cyclist but now being past 50 and vegan I've been struggling with recovery. I keep crashing and burning and suffer from overtraining even though Ive not really done that much. It's early days yet but Im thinking this creatine is helping me, in the gym to gain muscle and possibly with recovery. Im guess my creatine levels were pretty damn low.
I took creatine in the past and had calf cramping issues. I run 30- 50 miles per week and lift. It completed sidelined the running. I tried drinking a lot of water, much more than normally, still cramping issues. Lifting, however, I did notice a subtle positive difference. Just sharing my experience.
Try taking magnesium at bedtime
Not enough sugars. I'm faster than you and that's one of my secr
Sounds like an electrolyte problem. When you sweat, you need to be drinking back what you're losing. Sweat isn't water, it's sweat. Sweat contains sodium, potassium, chloride, calcium, and magnesium. So when you exercise you need to be drinking water containing these electrolytes, and it should remove your cramping.
I had high levels of homocysteine despite taking Vitamin B12. Then I came across an article that said that low levels of choline can also lead to higher homocysteine levels (as well as hair loss which I experienced as well). I have supplemented now for one year with choline and last week I took a blood test again and my homocysteine levels have improved dramatically. So, it might also be worth looking at ;).
Isn't choline in eggs?
@@David-no7zi yes, it is also in eggs but I take a vegan supplement ;)
@@David-no7ziit's found in tofu as well
I've wondered about creatine supplements, I'm glad you're converting it.
Any studies on vegan vs male hairloss? On finasteride/ minoxidil, vs weights/ cardio/ healthy diet/ natural alternatives? 😅
The more I researched, the more I understand that the healthiest diet is actually the "Blue Zones" diet, meaning a vegan diet + fatty fish twice a week (and maybe rarely small amounts of eggs, poultry and red meat but that's probably not optimal). Also in the famous Adventists study, the pesco-vegetarians live longer than vegans (0.81 hazard ratio for all cause mortality vs 0.85 for vegans).
What does eating fatty fish improve?
@@FURYBrenton Probably just intake of omega 3s. You can get those without fish and the heavy metals.
creatine sales explodes after this video
Unless most of these veg-heads are taking B12 and eating beans and greens and everything is dandy candy on the blood test 💯🔥💪😁
@@ParadymShiftVegan Both can be true.
@Daniel Meyers True, we shall see.
I work at a physical job for 60 hours a week. Creatine does help a lot with muscle recovery I'll recommend it to anyone who exercise or have a physical job
Guess it's important to check our homocysteine levels
Dr. Gregor, I love you. Thank you for al you do
Interesting! And the normalization happens so quickly!
Also, I did not know that with creatine! I'll definitely keep that in mind with patients going forward!
A video on if there's a correlation between creatine and hair loss would be greatly appreciated!! 😀
"recreational use of whipped cream cans" 😂
Oh dear. 🤪
My sister and her friends used to do that in High School. Regularly. You just wait until the can is empty and then spray the remaining gas right into your mouth and inhale. I guess it worked since they kept doing it.
@@m0L3ify NO2 gas. Typically people will purchase whip cream refills of pure gas and simply use those with a special device for inhaling the gas. It works for sure, but no promises on brain safety 😬
edit typo
"Whiphits." DId it once 40 years ago. Would not recommend for brain health.
@@TKevinBlanc "hippie crack" as it's aptly termed.
Really cool stuff. Can’t wait for the next vid!
Dr. Greger- master of the cliff hanger...
That aside, thanks for doing the research and posting!
Yeah, they've really perfected these cliff hangers
I'll spoil it for you. Eat meat to get all the nutrients you need to function properly.
@@general_electrics yep, like the meat eaters in cancer care hospitals.
@@lloydchristmas4547 Oh right, because vegans don't get cancer.
@@general_electrics Eating meat is a great way to bring on disease, cancer, and premature death.
I used to love meat too, then I grew up and did what was best for my health. Here's to hoping you make the right choice like I did.
was just wondering this today
Ironically I took creatine & ate broccoli while watching this. No joke.
If you do supplement creatine, be sure to also drink enough water! Creatine causes more water retention in the muscles, so you need a bit more. I had sometimes very painful cramps in my calf and making sure I hydrated enough made this go away again.
Dr greger, please give us a speech about taurine.
If your homocysteine levels are still high though your “folic acid” and cyanocobalamin intake is good... and you’re already getting texted for homocysteine levels-get yourself tested for MTHFR mutation. Seriously.
please, stop the cliff hangers
Aw, c'mon, it keeps the week interesting! Who knew people could be so anxious to hear more about homocysteine and creatine? Warms the cockles of my biochem heart. 🥰
Yes, it would make this channel grow faster.
m0L3ify lol I respectfully disagree. I lose interest and forget to see the second part. This isn’t a netflix documentary series there doesn’t need to be a cliffhanger, and the extra added watch time in a single video would help his channel take advantage of the algorithm. I’m left with only questions I didn’t get an answer for and then I move on. Or I’ll go and research my self and won’t watch the rest of the videos.
@@Ecstract Exactly!!!
I agree, they're a waste of time. I don't come here to see the next installment of a soap opera, I want all the info in a bite sized video.
I never heard of taking creatine for that purpose.
I'm sorry but aren't vegetarians supposed to have low levels of homocysteine since they cut animal proteins that contain methionine and cysteine from their diet? The notion that vegetarians have high homocysteine levels because their diet lacks vitamin b12 doesn't sound sense to me. Not to mention that Folic acid (that can be found in plant sources) is as efficient as B12 for reducing homocysteine levels.
I have some anecdotal evidence about creatine influencing levels in the brain; Whenever I supplement with creatine, I definitely feel an increase in brain function or a healthy stimulation of sorts. I initially started supplementing solely for weight training and noticed the effect it had on me, thus looking it up and coming to find studies stating cognitive improvements with supplementation.
I really don't want to add another supplement to my list!
Is your homocysteine high, despite diet, B12 and lifestyle? If not, you don't need it! 😊🌱
Eat meat then you don't need supplements. Meat contains over 15 micronutrients you can't get from plants.
There's no point to sacrifice your life, what for.
@@TTR83 False, meat eaters are still low in B12 and should supplement with it, alongside with their significantly increased risk of cancer, heart disease, stroke, tumors, etc.
@@somedudeinatunnel3102 Meat-eaters are only low in B-12 if they're not eating ENOUGH meat, and never eat organ meats like liver that are rich in nutrients like B-12.
My homecystine is high and i work out alot really curious about the study!
well first of all you should take from this that your b12 supplements shoukd be on point
Get on the b12 shots today mate. Don't waste your health and performance on orthorexic beliefs
Great video! Next can you cover hair loss associated with high intakes of creatine?
As far as I'm aware there was a study a decade ago that found that creatine increased dht hormones.
Has there been any study actually showing an increase in hair loss?
I always feel physically sick when I take creatine. Wish I could though. Pretty plateaued... thanks for the vid!
Interesting video! I was thinking to take 2-3 gr of creatine to better strenght and training perfomance.
How likely is it that homocysteine levels are correlated with psoriasis? I may be genetically predisposed, but I'm a young adult and in the last couple of years developed a possible auto-immune condition where my skin cells replicate rather fast, and results in decent sized flakes that form on my scalp and this last year, in my eyebrows and occasionally in facial hair. A doctor told me it could be psoriasis, and I'm wondering if it's related to my going vegan, and not keeping homocysteine levels properly in check. I've been diligent in researching nutrition to make sure my diet was as optimal as possible, but I know I likely fall short on eating as many greens as I should, and I occasionally space on taking my 2500 mcg sublingual cyanocabalamin (B12) every week. Is there a regimen one can experiment with to get homocysteine levels in check, or should I just work on managing stress, eating a balanced diet, and re-start supplementing creatine on top of regular B12 supplementation?
P.S. I would kill to have a doctor like Michael Greger. I have so many questions, and the internet (with the caveat of tricky rabit-holes) tends to be far more informative than the doctor I pay to see. I actually stumped a plant-based dietician I was seeing 2 years ago, because I was talking about a lot of things I learned on NutritionFacts, most of which she'd never heard of. Things like sulfurophane and combining broccoli sprouts with mustard powder to maximize bioavailability, and combining turmeric/curcumin with black pepper/piperine for the same reason ...I was sorely disappointed even with some of the more basic topics, and realized I might be better off finding a new place to live with more knowledgeable medical workers. Remind me why for-profit medical institutions are still a thing.
I'm starting to feel really worried about all these supplement recommendations and the severity of eventual deficiencies, speaking as a vegan. The lower muscle mass on vegetarians didn't sound good at all either. And the heart attack risk was ridiculously close to the meat eaters??? I've been listening to Greger preaching about his beans and vegetables for a long time, and now i just feel confused and disappointed. It almost seems like there are more negatives than positives of being vegan, at least many times more complicated.
"all these supplement recommendations"? What are you talking about?! Recently Dr. Greger has stressed the importance of taking a vitamin B12 supplement and made clear what the consequences may be if vegans do not. This video is advice for a minority(!) that may have high homocysteine levels even though they eat a whole food plant based diet and take vitamin B12 as recommended.
Are you making up excuses for going back to a diet based on animal products?
What about iodine, omega 3s and d3? Also the not so sure conversion from retinol to vitamin A? There you have another four that can f-ck up your health real hard if deficient, and even make you permanently blind. Greger is not the only plant based doctor on youtube. There are many others with different supplement recommendations and serious warnings, enough to make you want to claw your eyes out in frustration. Nice personal attack though. If not for my health, i'll stay vegan for the animals. Not sure what that has to do with my legitimate concerns, as one that really tries my best with this lifestyle. What are your opinions on the reduced muscle mass and almost as high heart attack risk + higher stroke risk, according to these studies? I mean even if many are vegetarians (vegans were also included in the vegetarian group), that number is pretty f-cking high, considering they're avoding the worst source of artery clogging food there is, which is meat. I expected to see way lower heart attacks in the vegetarian group.
@@grattata4364 Thank you for being vegan (for the animals)! :)
You seem to make things way too complicated and to have misunderstood a number of things (and/or be inspired by paleo myths).
I suggest you watch Dr. Gregers video series "Vegetarians and Stroke Risk Factors" again and listen more carefully. What you will learn is: Take B12 and don't worry (except for very few people what this video was about). Easy!
I'm from Bavaria, a region traditionally so low in iodine that there is a special type of traditional jewelry to contain women's goiter, a so-called Kropfband. And people here are avid meat eaters.
So forever people have been advised to use iodized salt and eat imported seafish. So herring was eaten more, even so it is traditionally northern German.
In addition the soil here is also lacking selen, so everyone raising pigs and other livestock gives them selen supplements.
So, if someone goes vegan here he is well advised to watch his iodine intake and add sea vegetables or algae to his diet. Mostly imported from the coastal regions and to ensure selen intake. Brazil nuts, and wheat and lentils from Canada are high in selen. Or one takes a supplement, or does both
And none of this can be blamed on the vegan diet, it is just a fact of the land we're living on. A very rich agricultural land producing great vegetables and fruits, but still lacking two critical minerals.
Uh so you don't watch his videos apparently 😂 heart attack risk the same 😂😂😂
How about people who have the mthfr gene mutation? Also, do you believe that the folic acid enriched foods can be inadequate to people with this mutation?
So let me get this straight. Meat (animal products, etc.) contains B12 and creatine. But we're not supposed to eat meat??? Instead, we should supplement a plant-based diet with nutrients found in animals. So we cut out the naturally existing "middle moo" or whatever and instead introduce a middle man -- the supplement companies, which in the US have little regulation as to the contents of their products. Oh yeah, makes perfect sense.
0:30 - Let's look at this graph really carefully. Are the differences between these groups significant???
The number of cases alone means almost nothing if the differences aren't statistically significant.
Furthermore, how was the data obtained? Most "meat eaters" eat the standard American diet, which is unhealthy. Pescatarians and vegetarians may be more mindful of what they eat, and eat healthier foods. We see this over and over again.
Flashing a graph with some groups and numbers means almost nothing. It's not science. It just *looks* like science.
B12 doesn't originate in meat and is supplemented into meat. You didn't notice in the video that creatine isn't a dietary necessity I presume. Your appeal to nature is a fallacy and you're a hypocrite as you use technology to type that out and obtain your meat. Now show me the studies of your meat eaters beating out plant based eaters overall.
@@lloydchristmas4547 "Ruminants acquire vitamin B12, which is considered an essential nutrient, through a symbiotic relationship with the bacteria present in their stomachs" from the paper "Vitamin B 12 sources and microbial interaction."
The paper goes on to say "Edible plants and mushrooms rarely contain a considerable amount of vitamin B12, mainly due to concomitant bacteria in soil and/or their aerial surfaces."
So before humans even knew about B12, which is *essential* to human health, how did they supplement it to animals and themselves?? Answer: they didn't. They just ate the animals that contained it.
As for meat eaters beating out plant eaters (or vice versa), see my previous comment. People who don't follow a standard American diet and watch what they eat have better health outcomes regardless of meat consumption. The "meat eaters" in all these studies aren't unhealthy because they eat meat. They're unhealthy because of all the other processed (usually plant-based) foods they eat.
Even Dr. Kim Williams cites studies that "junk food" vegans, who eat a lot of processed foods do just as badly or worse than people following a standard American diet that contains meat.
I've been vegan whole food plant based for 15 months now. My vit b12 levels are smack dab in the middle, but my homocysteine level is 15. Highest end of normal. How do I lower this? I don't want to take creatine. I already eat lots of beans and my folate level is greater than 20 (normal). I need help!
Check your b6 vitamin to....
Jarrow makes vegan creatine with a special formulation they call "Creapure". It's pretty affordable shopping online. I used to supplement it every day for a few months, but stopped because I didn't notice any notable difference, although now I might start up again after a bit of homocysteine research. Anyone have any experience?
Amazing! thank you!
Grande profe, lo queremos!!
Nice stealth edit at 3:45...Dr. Greger must really hate doing more than one take lol.
Haha nice one 💯
Can't get away with anything these days... 😆
What about creatine how it affects hormones specifically DHT and hair loss?
Great question! My take is that he's suggesting trying creatine only for those who need it due to high homocysteine levels when diet and lifestyle has failed to lower it. Not for all vegans. My thoughts are that those things you mention could become a problem for someone who doesn't need creatine, bc their bodies are already making enough? Or for those who over supplement? More is not better, usually it's overdose. 🌱
Why would 50mcg of B12 once a day or 2000mcg once a week lower homocysteine levels within a month but not if you take 500mcg once a day?
Like the new format with Dr. Greger !
Hi doctor greger. I buy canned fruit in syrup. Can you do a video about that. Any benefits? Fresh fruit is not always in season (lychee, cherry) i buy it in can
Hey Guys~ Hello! Is creatine suitable for vegetarians? Please answer.
Usually yes
Curious about what Nutritionfacts (anyone else here) says about taking Creatine for increased sports performance. I eat whole foods plant based and take 5 g of creatine daily, but not entirely sure if I should.
Check out Stronger by Science and Barbell Medicine for more info. They are much better resources for this type of info.
BTW I’m like you. Plant based. Dedicated lifter. And creatine is the only fitness supplement I take on any regular basis. Been using it for years with only positive effects.
So you don't use sugar because it's refined but you take creatine??? 😂😂😂😂
Very interesting, as always 👍
Does have bad effects the creatine?
I recently had my b12 level tested it showed elevated >2000. So, paused intake for now. At same time my homocysteine was 15.2 and that is a decrease. 🤔 also folate was good. Will try a little creatine.
Might this also help lower MMA levels? More broadly, do MMA and homocysteine levels rise/fall together or is it possible for one to be high and the other normal?
Should ppl on a plant based diet get their homocysteine checked?
Is creatine safe? Does it make you bald?
Working out every day for 2.5 hours for 20 years now. Never took any supplement all (not even protein shakes) cause I hate the fitness industry 😅
So you basically showed us that human body can't function properly without meat. Thanks.
no..? why. You only need B12
Exactly. First it was B12. Now it's creatine. What next? I know... *meat.*
@@antiochosyuliana7904 You see, B12 works closely with folate. When one is high then another will be low and vice versa. But imbalance causes abnormally large red blood cells that can't function as should.
It is easy when you have a piece of meat and a piece of carrot as food, everything's in right ratio. BUT dosing(supplementing) everything yourself you might do as well suicide.
How do you know your body's current need for B12?
You do realize the human body doesn't function properly *with* meat, right?
@@somedudeinatunnel3102 Oh boy how it functions:
th-cam.com/video/yGVdYiM5IXw/w-d-xo.html
I'm learning through trial and error that I have MTHFR mutation and should actually stay away from folates, or keep them as low as possible. If I understand correctly, if I up my intake of creatine (from the current 0 gms/day) then I should be able to tolerate folates slightly better?
All this begs the question of where did ancient humans get their B12? It must have been from animal products. Of note, just 2 oz of canned chub mackerel supplies almost twice the daily requirement of B12. Chub mackerel fish also have not been in the ocean for long, so they are very low in mercury and likely other pollutants. Such cannot be said for larger mackerel that have spent more time in the ocean.
The more I watch your videos, the more a balanced whole food omnivorous diet (with some meat) appears to be the best overall answer. It's the only type of diet where supplementation isn't absolutely required, granted it's still recommended to do at least a multi. The laundry list of required supplements as you go to vegetarian, then vegan just get longer and longer according to your own channel. This doesn't mean eating 12 oz. steak every day, you could take care of the B12, creatine, and homocysteine issues with as little as 4 oz. of steak or fish two to three times a week.
All lives matter
What laundry list? It's literally just B12 and if you're not getting sun, vitamin D as well. And the vitamin D advice applies to omnis as well since meat has such low levels of vitamin D. So essentially it comes down to a choice between taking one pill a week or killing animals.
@@mmmmmmmmmmm111 B12 and Vitamin D aren't the only two. Vegetarians and vegans actually suffer greater deficiency in Iodine and Zinc. So you're looking at supplementing B12, Vitamin D, Iodine, Zinc, and potentially Iron, Omega 3, and now Creatine. if you want to replace food with more and more supplements, go for it, and good luck with that.
@@boogerz2000 My diet contains all the things you mentioned in enough quantities but yeah sure, keep believing you need 15 supplements on a vegan diet. That way you can mentally justify killing animals every meal.
Iodine deficiency barely exists since the introduction of iodized salt
Omega 3: imgur.com/a/UKbf48Y
Iron and zinc: imgur.com/a/XbaNQqt
and if you actually watched the video he never said you need to supplement creatine if you take proper B12 supplements. So we go back to the initial point. B12 and D and only B12 is exclusive to vegans. So yeah, take one pill a week or kill animals needlessly.
It would be helpful to know of a way to get Accurate test results to assess our levels. Test providers are notoriously inaccurate.
I already take it..
This video made me sad.
How is possible the plant based diet that is the healthiest diet to need so much supplements?
Maybe we need to eat and a small amount meat?
Of course we need to eat meat, there's a reason we've been doing it since the beginning of our species. A 100% plant-based diet is just a nonsense idea that popped up a few decades ago, if you look at TH-cam and other social media vegans are quitting left and right because they got sick
@@alexandervonhumboldt1123 beginning of our species? what does that even mean? human ancestors only started eating meat 200.000 years ago with the advent of fire. have fun trying to eat raw animals
What about Taurine?
Quick answer: of course not.
Is there any additional information for those who have the MTHFR mutation (homozygous). Specifically about the metabolizing. Should they take a B complex or just b12 to keep homocysteine levels
within a healthy range?
Methylation on nutritionfacts.org? I like it 🤓
good information.
We don't know until we put it to the test... Which is what studies are for. Thank you, doctor.
Yes, but one study is never the final word. If it was, then there would be no need for meta-analyses. One study starts a dialog. Multiple studies are needed to provide any level of confidence.
interesting! thanks for the vid!!
I worked as a chef in a large airline galley and I was baffled by the large amount of dud cans of whipped cream🤔It turned out to be the kitchen hands (recreational) habits😂
Is season finale in the next episode? :)
Dear Dr. Greger,
I follow your plant based diet the most I can and feel great, but, I do use Lard, once in a while, due to it´s high smoking point. Is there something you recommend instead of Pork Lard? Is heating up olive oil as bad as people claim it to be, causing free radicals that increasing cancer risk? Love your work and how much you selflessly help all of us.
I am not a doctor but I would get away from pork lard,
has coconut oil also a low smoking point?
use bovine lard. pork really accumulate parasites and toxins a lot
Grape seed oil
I'm sorry it took a year for you to get an answer
The link to the next video does not work
I think the best way to get B12 is from Savoury spreads such as Yeast Extract, Natex, Vegemite etc
Not enough to achieve requirements for most ppl. Be careful!
I don't think we have that here in the USA. I read somewhere that sea veggies had traces of B-12 but if you're eating a variety of food's, that may be problematic.
Nope, unless that is fortified it's not better than using a supplement (on any kind of diet just for sure).
Not according to the peer-reviewed literature
There is no b12 in vegemite mate. Time to think again. If your plant based go keto and die that way or take a b12. Plant based people not taking b12 do plant base diets a great disservice.
WTF happened to the whole/natural foods idea?
Dr. Greger is talking about a minority that may have high homocysteine levels even if they eat a whole food plant based diet and take a vitamin B12 supplement. That particular group of people may benefit from creatine supplementation.
@@bastianelken7125 You benefit from creatine supplementation because absence of meat in your diet. Humans can't be 100% plant eaters.
@@TTR83 Exactly - this is so convoluted. I eat plant based with a little bit of top-quality meat a day. Surely that makes more sense than chugging creatine powders.
@@David-no7zi if meat is good who do all the meat eater fake nattys take gear and creatine? 😂
Nobody following my diet protocols EVER has come back with elevated homocysteine 😂
I love this channel!
TMG also lowers homocysteine
I wonder what it would be line if you ever collabed with Chef John.
After all you are the Johnny Quest, of putting it to the test.
TMG(betaine but not betaine hcl) or SAME-e.
Coffee seems to cancel out the positive effects of creatine. There's not a lot of research done on this yet, but it's definitely worth looking into, when you're in this branch of the literature.
That’s not true. Check out Stronger by Science. They are the Dr. Greger of the fitness world. There’s a lot of research on this.
Dr Greger, some say that the body reduces the production of creatine, if you take it as supplement (it might be related to quantity, idk), so 1g a day might not be enough in the long run
Cheers from Brazil
He mentions this in the video
Does creatine cause hair loss?
Barry Vernon yes
@farorin probably
hairverse.com/creatine-hair-loss/ not quite
Because it's bloody supplement. You should eat real foods not supplements.
Do sleep medications increase homocysteine?
Dr Greger didn't mention choline as alternative to reduce homocysteine levels. Choline is also involved in fat metabolism, especially in visceral fat in liver disease. Choline is high in salmon and eggs. Nina Teicholz posits that there is no clinical study (epidemiological studies and meta analysis do not show causal and effect most of the time) to show that animal consumption is harmful. I don't know Dr Greger's response to Nina Teicholz, but this is another data point to explore.
You will never get a randomised study. It would require allocation at birth or maybe pre inception a lifetime of the diet then waiting 70 plus years for the results.
There is no randomised study for smoking either. Your argument comes from a total misunderstanding of the merged the data. So unless you gf ace thr oopulatiobs to randomised and a lifetime or two to wait. That epidemiological studies are the best you got along with other studies looking at individual facets.
Francis Hemeter Agreed, but Nina does make points that there is no clinical study or randomized double blind study to demonstrate that animal consumption is harmful. Nina is just a investigative journalist and is no doctor or scientist. Having said that, vegetables and fruits provide micronutrients and fiber that animal sources do not have, She cannot refute that.
*CLIFF HANGERS:* I'm a bit over them now. Once in a while piques my interest; too many and somehow I start to tire.
Maybe take methyl cobalamin?
The more one learns about the vegan and vegetarian diet, with all these risks that need supplementation, this is enough proof that our ancestors were definitely not vegetarian. Definitely not. Sure vegetables and plants are excellent, but cannot be our only food source.
Even amount those who make creatine, many people, due to genetic polymorphisms (MTHFR) are very inefficient at producing choline and creatine, so we need to get enough methyl donors/substances through diet to produce it, and more of them if we produce creatine and choline less efficiently. Most of our methylation demands go to making choline and creatine.
Betaine, creatine, riboflavin thiamine, glycine, choline, folate, B6, B12, zinc and copper, vitamin c, enough quality protein, are some of the most important factors for this.
Evidence or bust. You made plenty of claims and substantiated *none of them.*
Dr. Greger has never done a whip it?
Not sure about my homocystine levels really...
Does anyone know what his current B12 dose recommendation is?
He says it also in this video.
He mentions 2000mcg/week, but for older people (65+) it's 1000mcg/day. So anywhere between 2000mcg and 7000mcg a week should be fine, you can't overdose on B12 afaik.
Look, the source of truth is simply here: nutritionfacts.org/topics/vitamin-b12/
He posted on comments of his last video : "I have updated my recommendation for B12 supplementation. I now suggest at least 2,000 mcg (µg) cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach, or at least 50 mcg daily of supplemental cyanocobalamin (you needn’t worry about taking too much)"
Renato Munoz Thanks so much!
What’s your take on vegan creatine?
The same as vitamin C from rose hips. They are chemically identical.
Is this another supplement vegans can add to the healthiest diet ever?
Exactly - sound like maybe adding even a little bit of quality meat would help these issues?
No no, guys. It's ok. We can just keep increasing the number of supplements we need as we discover that the vegan diet isn't adequate for normal human function.
@@David-no7zi No it's not a diet it's a lifestyle!!! It's for the animals.
@@general_electrics It is adequate since you can supplement everything missing. It is also good at reversing diseases*. *It's not really reversing but it's a good selling point for our new book.
B12 (because water is sanitised now), D3 (in autumn/winter if you live in e.g. the UK), DHA (benefits of oily fish minus the bioaccumulated toxins). 3 Supplements all with fairly logical reasons for consumption don't you agree?
Already do, gotta maximize them gains ;)
Cyano? i thought it was the worst? why not methylocobalamine hydroxocobalamine or adrenosolcobalamine?
Dr. Greger is old school in that respect
So can you give the name of the most beneficial from of b12 pls Dr
Cyanocobalamin.
Can you get that from a chemist pls in England
meat
You can also order drops from amazon. Keep them under your tongue for better absorption
Thank you for the advice everyone I'm try to stick to a plant based diet so if I don't know I ask for advice thank you so much for your time and consideration 🙏
I don't even want to watch this...I'm strong asf because of creatine...good to know because I wasn't going to stop taking it.
If the amount of supplements we need keep going up, I think I'll just start supplementing on a little bit of meat instead. Just enough to be sure I'm getting everything I need. Good or bad idea?
I'm having similar thoughts
It likely won't kill you, but it also likely won't get you enough of anything to help.
@@heartdragon2386 That would depend on the amount, I suppose. I'm thinking of aiming for a similar amount as that found in the traditional okinawan diet.
@@heartdragon2386 Though, I should point out that, before I do this, I'll first get checked on my levels, then decide on an approach. So, nothing in the near future...
@@Melomathics not knocking it. Do what works for you. Let me just point out that the amounts of things in a food, also do not mean the amount you absorb. Agro animals are all supplemented B12, for instance. That is how they get it these days, so you are effectively eating the middle man.