Question: Creatine: do the benefits outweigh the risks for a mid-30s male?
I think that there are borderline no risks to creatine supplementation. I know some people get bloated from it that usually passes. Anecdotally, some people get insomnia. I think if nutrients are balanced and you just stick with it, that'll go away. There's speculation that it could aggravate male pattern baldness, but there's no good evidence of it.
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DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.
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Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.