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Sheila Manz's avatar

Thank-you for this!!!! I now take Creatine daily and I never have before! :)

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Carla DiGirolamo, MD's avatar

Hello! Thank so much for your comment and for subscribing! "Puffiness" is a common side effect of creatine. What I usually suggest is to first be sure that your supplement does not have an other "hidden" or proprietary ingredients besides creatine monohydrate. Second, I would recommend starting at 2g per day and do this for 2-4 weeks. If all goes well, you can increase to 3g per day. If you are vegan or strict vegetarian, you may want to gradually continue to increase to 5g per day. If you consume animal protein, then you are likely fine at the 3g per day. Hope this helps! :)

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Carla DiGirolamo, MD's avatar

Hello! Thank for subscribing! Yes, natural sources of creatine are from animal protein, so supplementation would be beneficial for vegetarians. My favorite creatine product that I take myself is Thorne Creatine. It is pure creatine monohydrate with no fancy "proprietary" hocus pocus that many supplement companies add. I would suggest starting at 3g (1/2 scoop) per day for a couple of weeks and work up to 5 g (1 full scoop) daily regardless of whether it is a training or a rest day. Hope this helps! :) -Dr. Carla

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Colette's avatar

Thanks for the information. Can you recommend a brand of creatine monohydrate?

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Carla DiGirolamo, MD's avatar

Yes! Thorne has a great product. I use it myself and swear by it!

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Ronit Mooallem's avatar

Thank you. Is that available in a health food store or pharmacy or just on line ?

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Carla DiGirolamo, MD's avatar

Hi Ronit! There are lots of creatine supplements out there... the one I use myself is Thorne Creatine, which you can get on Amazon. It's pure creatine monohydrate (with no extra carbs or "proprietary" crap).. and Thorne is USP certified - so it meets the high quality standards of the sports industry.

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Carla DiGirolamo, MD's avatar

You may also be able to find it at a GNC or other supplement store.

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Colette's avatar

Thanks!!

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Alissa's avatar

Hi Dr. Carla - what an insightful piece! I have heard of creatine over the years and i think theres such a misconception that it is similar to protein powders or pre-workouts. Thanks so much for sharing. I was wondering if you're interested in speaking with my client, who is a clinical fasting expert specializing in the benefits of fasting for aging bodies. I'd love to connect, will you email me and we can discuss? alissa@withsarapr.com xx

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Rood1's avatar

Just take cod liver oil jeez

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What Me Worry's avatar

Looks like creatine is mainly from meat and fish. How do vegetarians take it? As a supplement? Any recommendations?

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jack barry's avatar

Yes, consuming creatine alone may not be sufficient for developing your abdominal muscles, but alternative options to creatine can be beneficial. I recently read an article about this, and I'll leave it here https://gymratstyle.com/alternatives-to-creatine-effective-options/

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Carla DiGirolamo, MD's avatar

Thank you Jack! This is an excellent resource and it's always good to have options in the toolbox!

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