Clients frequently ask me whether they should use creatine for bones and bone density. The short answer is yes.
Creatine Bone Density Benefits
Creatine has numerous benefits:
- Athletes frequently use creatine as a supplement after they have completed a workout. It is known to improve muscle mass and also improves power during repetitive bouts of strenuous activity.
- Aids muscle recovery after exercise and allows you to continue with your strength training program without taking extended recovery breaks.
- Improves bone density and bone health by contributing to the development of bone density.
- Benefits the brain – especially people who experience traumatic brain injury.
Creatine Dosage Recommendations
In the video, I provide recommended dosages over time.
Creatine for Bones
Hi there, this is Dominika Zarzeczny, Naturopathic Doctor, at NutriChem Biomedical Clinic in Ottawa.
I often get asked by my patients whether creatine has any benefits for muscle recovery after physical exercise. The answer is yes.
Creatine is commonly used by muscle builders and athletes to improve performance. It improves performance by improving muscle mass as well as improving power during repetitive bouts of strength training.
But many of you may not know that it also helps with muscle recovery after exercise. This insures that you can continue with your strength training regimen without having to take any breaks.
Creatine Bone Density and Health
The other thing that many people may not know is that creatine is very important for bone density and health. We know that exercise and strength training helps with bone geometry or the scaffolding of bone. Creatine, on the other hand, helps with bone mass density, so it really helps make the bone a lot more dense. Combining exercise, strength training and creatine has been shown to be really effective to improve bone density and health.
You’re often looking at doses of anywhere from 5 grams to 20 grams. There is a loading phase for creatine. For instance, you may take up to 20 grams a day for the first two weeks. You want to take that in divided doses, so you’re not going to take more than 5 grams at a time. You can easily dissolve that in water, juice, or even a protein smoothie that you may be having.
After a week of dosing high at about 20 grams, you can reduce that dose to 5 grams. That can remain your maintenance dose moving forward. There’s no restrictions on duration of use. The other wonderful thing about creatine and lots of evidence supporting its use, is in traumatic brain injury. When we think of creatine, the reason it is so effective for muscle recovery and muscle building has to do with its function in every cell of the body.
An Amino Acid
Creatine is an amino acid. It works as a readily available source of energy to every cell of the body. Those tissues or organs that have a very high metabolic rate can really benefit from creatine. In traumatic brain injury, the big problem is not the immediate hit to the brain, rather the compromised cellular function that leads to cell death and the possibility of long-term brain damage.
Insures a Constant Source of Energy
Creatine insures a constant source of energy to ensure that cell can keep functioning, not fall victim to inflammation, not die, and not be damaged. Creatine has been shown to be very effective not only for muscle building, muscle recovery, but also for improving bone mass density and helping you deal with traumatic brain injuries. This is been Dominika Zarzeczny, Naturopathic Doctor, at NutriChem Biomedical Clinic in Ottawa. See you next time.
For more information, check out my Osteoporosis Guidelines.
About Dr. Dominika Zarzeczny, ND
Dr. Dominika Zarzeczny ND is a licensed naturopathic doctor and the clinical director of NutriChem Biomedical Clinic in Ottawa. With over 7 years of clinical experience, she is committed to a high standard of care by using evidence-based research and diagnostics together with natural medicine to deliver optimal medical care.
Dr. Zarzeczny ND received her undergraduate degree from the University of Ottawa in Biopharmaceutical Science before completing the four-year Doctor of Naturopathic Medicine Program at the Canadian College of Naturopathic Medicine in Toronto in 2008.
She is committed to improving the lives of her patients and works collaboratively with MDs, specialists, and various medical practitioners to provide comprehensive and effective health care. She has a special interest in treating women’s health and menopause, stress management and mental health including children’s mental health.
Dr. Zarzeczny ND is a member of the Canadian Association of Naturopathic Doctors and Ontario Association of Naturopathic Doctors, and is registered with the Board of Directors of Drugless Therapy — Naturopathy.