Author: Jinfiniti Science

Woman with fibromyalgia neck pain sitting on her couch

Can Creatine Help with Fibromyalgia Symptoms?

Written by Jinfiniti Science on July 23, 2025. Posted in Creatine, Arthritis and Pain, Energy and Fatigue.

Fibromyalgia hits hard: widespread pain, bone-deep fatigue, a host of other symptoms that turn ordinary living into a struggle.

If you’re searching for new ways to manage your symptoms, you might be wondering about creatine supplements.

New research suggests creatine shows real promise for folks with fibromyalgia. No, it’s not a cure, but the evidence leans toward tangible improvements in muscle strength and possibly more.

Key Takeaways

Muscle strength improved by 80% in fibromyalgia patients taking creatine supplements
Cellular energy problems are a root cause of many fibromyalgia symptoms
Safe and well-tolerated with minimal side effects in clinical studies
Works best as part of a comprehensive fibromyalgia management plan

Understanding Fibromyalgia and Energy Problems

To understand why creatine might help, you need to know what’s happening inside your cells when you have fibromyalgia.

What Makes Fibromyalgia Different

Fibromyalgia changes how your cells turn fuel into power. It’s a deeper exhaustion than everyday weariness.

Studies reveal serious faults in the energy processing of fibromyalgia patients. Their cells literally can’t crank out the juice they need to keep things running.

Researchers found less ATP and phosphorylcreatine in their muscles compared to people without the condition.¹ ATP is the cell’s main power unit; phosphorylcreatine is the backup that recharges it.

A senior woman doing physical therapy classes

The Energy Crisis in Your Cells

Brain scans from magnetic resonance spectroscopy tell us something vital about fibromyalgia: people with it have less phosphorylcreatine compared to total creatine in critical brain regions.²

We’re talking about areas like the anterior cingulate cortex and the right insula, places key to how we handle pain and our feelings.

And it’s not just the brain. The body’s energy problem runs deeper. Even blood platelets show much lower ATP, signaling that this cellular energy shortfall affects you from head to toe.

Energy Markers in Fibromyalgia	Compared to Healthy People
Muscle ATP levels	Significantly reduced
Muscle phosphorylcreatine	Significantly reduced
Platelet ATP levels	Significantly lower
Brain phosphorylcreatine	Lower in key regions

How Creatine Helps Fibromyalgia

The research shows creatine can address some of the core energy problems that drive fibromyalgia symptoms.

Muscle Function Improvements

The best evidence for creatine in fibromyalgia points to muscle performance. A 16-week randomized trial involving patients with fibromyalgia showed impressive findings.³

Participants who took creatine supplements showed an 80.3% increase in their intramuscular phosphorylcreatine. The group on placebo actually experienced a 2.7% decrease.

More importantly, these energy improvements translated into real-world benefits:

Muscle strength increased in both lower and upper body exercises

Isometric strength improved by 6.4% compared to a 3.2% decrease in the placebo group

No significant side effects were reported during the study period

No notable side effects were reported during the study. This is vital. Muscle weakness and poor physical function plague fibromyalgia patients.

Bonus Read: Understanding how creatine and ATP work together can help explain why these improvements occur.

Beyond Muscle Strength

While the controlled trial focused mainly on muscle function in fibromyalgia, other research suggests broader benefits. An earlier study with 30 fibromyalgia patients showed more comprehensive improvements.⁴

After 8 weeks of creatine supplementation, participants experienced significant improvements in:

Parameters reflecting overall fibromyalgia severity

Quality of life measures

Sleep quality scores

Disability ratings

Pain levels

The catch? These improvements faded 4 weeks after stopping creatine therapy. This suggests that continuous supplementation may be necessary for sustained benefits.

What the Research Shows

A therapist's hands work on a woman's neck and shoulder during a massage treatment.

Several studies have examined how creatine affects fibromyalgia symptoms, with encouraging results.

Clinical Trial Results

The evidence base for creatine in fibromyalgia is still growing, but the results are encouraging. The randomized, double-blind, placebo-controlled studies represent the gold standard of medical research.

In the most rigorous study, researchers found that while muscle function improved significantly, changes in other fibromyalgia features like pain and cognitive function were minimal. This suggests creatine may be most helpful for the physical aspects of the condition.

A case report involving a patient with PTSD, depression, and fibromyalgia showed improvement in both mood and fibromyalgia symptoms after taking creatine monohydrate.⁵

Real-World Benefits

The research suggests that creatine works through several mechanisms to help fibromyalgia symptoms:

Energy Production Support: Creatine serves as an alternative energy source for your mitochondria. It helps recycle ADP back into ATP, giving your cells more usable energy for both anaerobic and aerobic activities.

Muscle Function Enhancement: By increasing phosphorylcreatine stores in muscles, creatine supplementation can improve muscle strength and endurance.

Potential Pain Relief: Research indicates that creatine has analgesic potential and may affect inflammation-based pain perception.⁶

Taking Creatine Monohydrate for Fibromyalgia

An image of a mature woman taking supplement

If you’re ready to try creatine, here’s what the research tells us about effective dosing and safety.

Dosing Guidelines

Based on the available research, effective dosing protocols typically follow this pattern:

Phase	Dosage	Duration	Notes
Loading	20g daily	1 week	Divide into 4 equal doses
Maintenance	3-5g daily	Ongoing	Single daily dose

Some studies have used variations of this protocol, with doses ranging from 4-20 grams per day. Higher doses generally appear to produce better results, though individual responses vary significantly.

If you’re new to creatine supplementation, our creatine starter guide provides detailed information about loading phases and timing.

Safety Considerations

Creatine has an excellent safety profile, particularly in women. A comprehensive systematic review found no mortality or serious adverse events associated with creatine monohydrate supplementation.

The most commonly reported side effects are mild gastrointestinal symptoms. You can often manage these by:

Taking doses with food

Splitting larger doses throughout the day

Staying well hydrated

Starting with lower doses and gradually increasing

People with kidney disease should consult their healthcare provider before using creatine supplements, as they can temporarily increase serum creatinine levels.

For those over 40, our guide on creatine for older adults addresses specific safety considerations for this age group.

Getting Started with Creatine

If you’re considering creatine for fibromyalgia management, it’s important to have realistic expectations. The research shows it may help with muscle function and potentially some other symptoms, but it’s not a complete solution.

Consider creatine as part of a complete approach that includes regular exercise, stress management, and other evidence-based treatments. Many people find that combining creatine with other energy-supporting supplements provides better results.

Jinfiniti’s Creatine + ATP offers a targeted approach by combining creatine monohydrate with disodium ATP. This formulation provides both the building blocks and the end product your cells need for ideal energy production.

For broader cellular energy support, consider Jinfiniti’s Vitality NAD+ Booster. Since fibromyalgia involves widespread cellular energy dysfunction, supporting multiple energy pathways may provide more complete benefits.

If you’re dealing with chronic fatigue alongside fibromyalgia, our article on chronic fatigue supplements explores additional options that may work well with creatine.

The mitochondrial dysfunction seen in fibromyalgia suggests that full mitochondrial support might be beneficial. Our guide to mitochondrial health supplements can help you understand how different nutrients work together to support cellular energy production.

While the research on creatine for fibromyalgia is promising, remember that individual responses can vary a lot. What works well for one person may not work the same way for another.

Working with a healthcare provider familiar with both fibromyalgia and nutritional supplementation can help you develop the most effective approach for your specific situation.

The key is patience and consistency. The benefits of creatine supplementation often take several weeks to become apparent, and stopping supplementation may cause improvements to fade.

If you decide to try creatine, give it at least 8-12 weeks to assess its effects on your symptoms.

Referenced Sources:

A woman in a green sweater holds fresh oranges and orange juice in a glass bottle.

Vitamin C Benefits for Digestion and Gut Health

Written by Jinfiniti Science on July 18, 2025. Posted in Vitamin C, Cellular Health, Supplements.

Day and night, your digestive machinery is active. It processes what you eat, pulls out the good stuff, and shields you from threats.

Consider if just one plain vitamin could make this whole elaborate process smoother. The answer, vitamin C, might catch you off guard.

When folks think vitamin C, they often think cold prevention and immune support. New science reveals this robust antioxidant does a lot more for your stomach than you’d guess.

Key Takeaways

Vitamin C supplementation reduces digestive cancer risk by up to 19% according to research on 1.6 million people.
Taking 1000mg of vitamin C daily for just two weeks significantly improves beneficial gut bacteria.
Vitamin C gets absorbed directly into your stomach and intestinal tissues for local protection.
Research shows gut health benefits require higher doses than basic daily requirements (75-90mg).

Why Your Gut Health Matters More Than You Think

What goes on in your gut impacts much more than just how you digest. Researchers now call your gut your “second brain.”

A healthy gut means your body fights sickness better, your thoughts are clearer, and you have more get-up-and-go. When your gut struggles, it affects your whole body.

Trillions of tiny helpers in your gut break down food. They also create needed vitamins, fight bad bugs, and talk to your body’s defenses.

“People often don’t grasp how much their gut health touches everything else,” says Dr. Jin-Xiong She. “When patients come to me tired or inflamed, we often see their gut needs help first.”

Abstract floating spheres in pink and yellow gradients create a dreamy bubble composition.

Vitamin C May Reduce Cancer Risk in Your Digestive System

Scientists have studied how vitamin C affects your digestive system. The results might surprise you.

A massive study looked at over 1.6 million people^[1]. Researchers found that people who ate more vitamin C had lower cancer risk in their digestive systems.

Research shows vitamin C works as a powerful antioxidant that fights oxidative stress throughout your digestive system.

Cancer Protection Numbers from Research

The research shows impressive cancer protection numbers^[1]. People with higher vitamin C intake had these risk reductions:

Cancer Risk Reductions:

Oral, throat, and esophageal cancers: 19% lower risk
Stomach cancer: 19% lower risk
Colon cancer: 13% lower risk
Colorectal cancer overall: 11% lower risk

The sweet spot for protection varies by cancer type^[1]. For throat and mouth cancers, 250mg daily worked best. For stomach cancer, just 65mg daily showed the strongest effect.

Your body needs consistent vitamin C intake to maintain these protective benefits.

How Vitamin C Changes Your Gut Microbiota

Your gut microbiota contains trillions of bacteria. Some help you stay healthy, while others can cause problems.

Vitamin C acts like a gardener for your gut bacteria. It helps good bacteria grow while reducing harmful ones.

When healthy adults took 1000mg of vitamin C daily for two weeks, their gut bacteria changed dramatically^[2].

Beneficial Changes Observed:

Lachnospiraceae bacteria grew significantly (fight inflammation and protect gut lining)
Beneficial Blautia bacteria increased (help break down fiber and make helpful compounds)
Harmful bacteria decreased: Bacteroidetes and Enterococci both dropped substantially

This shift toward anti-inflammatory bacteria may help reduce chronic inflammation throughout your body.

The relative abundance of bacteria shifted toward a healthier pattern. This change happened in just two weeks of supplementation.

Vitamin C and the Gut: Getting Into Your Tissues

Taking vitamin C by mouth raises levels throughout your digestive system. This gives your gut tissues direct antioxidant protection.

When people took 500mg twice daily for two weeks, their vitamin C levels increased everywhere^[4]. Plasma levels rose significantly compared to people who didn’t supplement.

More importantly, vitamin C concentrations increased in stomach acid and gut tissue samples.

Vitamin C Intake and Absorption

The human gut absorbs and uses vitamin C efficiently when you supplement regularly. Higher tissue levels mean better local protection.

When people took 500mg twice daily for two weeks, their vitamin C levels increased everywhere^[4]:

Tissue Concentration Increases:

Plasma levels rose significantly vs. unsupplemented controls
Stomach acid showed higher vitamin C concentrations
All gut tissue samples contained more vitamin C

Vitamin C also helps your body absorb iron from food better^[5]. Iron deficiency can affect gut health, so this benefit supports your digestive system indirectly.

People with stomach inflammation had lower vitamin C levels even after supplementing^[4]. This suggests that existing gut problems might increase your vitamin C needs.

A woman with glasses smiles while drinking orange juice in a cafe window.

Vitamin C and Gut Health: The Takeaway

The beneficial effects of vitamin C on digestion work through several pathways. It protects against cancer, feeds good bacteria, and strengthens gut tissues.

Research shows vitamin C supplementation may increase the diversity of gut bacteria^[3]. This modulation of the gut microbiome toward higher diversity usually means better gut health.

While much of this research is promising, most studies involve small groups of participants. Larger clinical trials will help confirm these gut health benefits.

The evidence so far suggests vitamin C supplementation works quickly. Most positive changes occurred within two weeks.

Finding the Right Vitamin C Dosage for Gut Health

Research shows different doses work for different benefits. The amounts that improve gut health often exceed standard dietary recommendations.

Research-Based Dosage Findings:

65mg daily: Optimal for stomach cancer protection^[1]
250mg daily: Best for throat and mouth cancer protection^[1]
1000mg daily: Showed positive gut bacteria changes in studies^[2]

Standard Daily Requirements: The recommended dietary allowance is 75mg for women and 90mg for men. However, gut health benefits appear at higher doses than these basic requirements.

The effect of vitamin C supplementation appears safe even at higher doses. No studies reported digestive problems or side effects up to 2000mg daily.

This follows our precision medicine approach: optimal health sometimes requires more than minimum daily requirements. Your individual needs may vary based on your current gut health status.

Changes in gut microbiota continue as long as you keep taking vitamin C. The benefits don’t seem to build up permanently.

A woman sits cross-legged on a white couch taking supplement with a glass of water.

Getting Enough Vitamin C for Good Gut Function

Most people can meet their basic vitamin C needs through food. However, the amounts shown to benefit gut bacteria in research require more strategic planning.

The studies showing gut microbiome improvements used 1000mg daily^[2]. This amount is challenging to achieve through food alone without careful meal planning.

Food Sources vs. Supplementation for Gut Health

While fruits and vegetables provide vitamin C, the therapeutic doses used in gut health research exceed typical dietary intake.

Consider that you’d need to eat about 14 oranges daily to match the 1000mg dose that improved gut bacteria diversity in clinical studies.

A balanced approach combines vitamin C-rich foods with targeted supplementation. This ensures you get the higher amounts research shows benefit gut health.

Choosing the right form of vitamin C can also make a difference for gut tolerance and absorption.

Precision Nutrition for Your Gut Health

Our Natural Vitamin C + Zinc combines whole food vitamin C with bioavailable zinc. This formula supports both gut health and immune function.

The vitamin C comes from amla extract, a natural source that’s gentle on your stomach. Zinc helps maintain the gut barrier and supports beneficial bacteria growth.

Quality matters when choosing vitamin C supplements. Look for whole food sources that won’t irritate your digestive system.

Start with moderate doses and pay attention to how your body responds. Most people notice improved energy and better digestion within a few weeks.

Your gut bacteria work hard to keep you healthy. Give them the vitamin C support they need to thrive.

References:

J. Zhong et al., “Association between dietary vitamin C intake/blood level and risk of digestive system cancer: a systematic review and meta-analysis of prospective studies,” Food & Function, vol. 15, no. 16, pp. 8217-8237, 2024.
A. T. Otten et al., “Vitamin C Supplementation in Healthy Individuals Leads to Shifts of Bacterial Populations in the Gut—A Pilot Study,” Antioxidants, vol. 10, no. 8, p. 1278, 2021.
V. T. Pham et al., “Effects of colon-targeted vitamins on the composition and metabolic activity of the human gut microbiome—a pilot study,” Gut Microbes, vol. 13, no. 1, 2021.
A. J. Waring et al., “Ascorbic acid and total vitamin C concentrations in plasma, gastric juice, and gastrointestinal mucosa: effects of gastritis and oral supplementation,” Gut, vol. 38, no. 2, pp. 171-176, 1996.
S. N. Gershoff, “Vitamin C (Ascorbic Acid): New Roles, New Requirements?,” Nutrition Reviews, vol. 51, no. 11, pp. 313-326, 2009.

NAD and Diabetes: What Should You Know?

Written by Jinfiniti Science on July 16, 2025. Posted in Diabetes, NAD, NAD+, NAD+ Precursors.

Millions live with diabetes every day, but new studies have uncovered a fascinating tie to a molecule called NAD. This could shake up the way we manage blood sugar and keep diabetic complications at bay.

Grasping this link might guide smarter health choices. Here’s what the science says about NAD and its role in diabetes.

Key Takeaways

NAD depletion plays a central role in diabetes complications like nerve damage and heart problems
Both type 1 and type 2 diabetes drain NAD stores but through different mechanisms
NAD precursors like NMN show promise for improving insulin sensitivity and glucose control
Testing your NAD levels can help guide personalized treatment decisions

What is NAD and Why Does it Matter for Diabetics?

Nicotinamide adenine dinucleotide, or NAD, is a coenzyme present in every cell of the body. It fuels energy creation, mends broken DNA, and keeps metabolism steady.

NAD comes in two forms your body juggles. There’s NAD+, the oxidized version, and NADH, its reduced twin. Together, they power cellular tasks. When their harmony breaks, things go wrong.

As a helper, NAD teams up with countless enzymes. These enzymes tackle everything—breaking down glucose, lipid metabolism, or mending damaged DNA. If NAD runs low, cells lose their way.

A healthcare worker with a stethoscope taking a bloog sugar test for an elderly woman.

How NAD Metabolism Changes in Diabetes

Diabetes creates a perfect storm that disrupts your body’s NAD balance. High blood glucose levels trigger a cascade of problems that drain your NAD stores¹.

The Pseudohypoxia Problem

When glucose levels stay high, your cells produce too much NADH². This creates what scientists call “pseudohypoxia” – a state where cells act like they’re starving for oxygen even when they’re not.

This imbalance affects how your body processes both sugar and fat. Your cellular machinery starts working less efficiently, making diabetes symptoms worse.

Increased NAD Consumption

Diabetes also increases oxidative stress throughout your body. This damage activates repair enzymes called PARPs³, which consume large amounts of NAD to fix DNA damage.

The result? Your cells run out of NAD just when they need it most. This creates a vicious cycle where cellular damage leads to more NAD depletion.

A blue digital blood glucose meter displaying 9.6 with a drop of blood nearby.

Type 1 vs Type 2: Different NAD Problems

The way diabetes affects NAD depends on which type you have. Both conditions drain NAD stores, but through different mechanisms.

Type 1 Diabetes and NAD Depletion

In type 1 diabetes, your immune system attacks insulin-producing cells. This creates massive oxidative stress that activates PARP enzymes.

These enzymes rapidly consume NAD to repair DNA damage. The result is energy failure in pancreatic cells and other tissues throughout your body.

Type 2 Diabetes: A Complex Web

Type 2 diabetes mellitus involves a more complex mechanism. High glucose levels activate protein kinase pathways that reduce NAD production.

This happens because key enzymes like NAMPT become less active. Your body literally loses its ability to make enough NAD to meet cellular demands.

The resulting NAD depletion contributes to insulin resistance and worsening blood sugar control.

A woman in a gray tank top wearing a continuous glucose monitor.

The Role of NAD in Diabetic Complications

Research shows that NAD depletion contributes to many serious diabetic complications. Understanding these connections could lead to better treatments.

Diabetic Neuropathy

Nerve damage is one of the most common diabetic complications. Studies show that NAD deficiency in nerve cells leads to mitochondrial dysfunction and eventual nerve death⁴.

When NAD levels drop, protective proteins called sirtuins become less active. This leaves nerve fibers vulnerable to damage from high glucose levels.

Research shows that NAD deficiency symptoms often include nerve problems, fatigue, and reduced cognitive function. Studies demonstrate that NAD precursors can reverse experimental diabetic neuropathy⁵.

Kidney Disease in Diabetics

Diabetic nephropathy involves complex changes in kidney NAD metabolism⁶. Research reveals decreased NAD levels in diabetic kidneys, leading to inflammation and tissue damage.

The kidney’s ability to make new NAD becomes impaired. This creates a cycle where kidney function declines as NAD levels drop.

Heart Complications

Diabetic cardiomyopathy is closely linked to NAD imbalance in heart muscle⁷. The NAD+/NADH ratio becomes disrupted, impairing energy production in cardiac cells.

This leads to progressive heart dysfunction and increased risk of heart failure. Restoring NAD balance could protect heart health in diabetic patients.

Heart problems in diabetes often involve mitochondrial dysfunction, which NAD helps address at the cellular level.

NAD Precursors: A New Hope for Diabetics?

Scientists have discovered that boosting NAD levels might help treat diabetes and its complications. Special molecules called NAD precursors can increase cellular NAD stores.

Nicotinamide Mononucleotide (NMN)

NMN is a direct precursor that your body converts into NAD. Research shows remarkable results in diabetic animal models.

Studies found that NMN completely normalized glucose tolerance in diabetic female mice⁸. It also improved insulin sensitivity in male diabetic mice and restored NAD levels in key tissues.

Human clinical trials are showing promise too. In postmenopausal women, 250mg daily of NMN improved muscle insulin sensitivity by about 25%⁹.

Nicotinamide Riboside (NR)

NR is another NAD precursor that has shown benefits in metabolic disorders¹⁰. Animal studies demonstrate improved glucose tolerance and reduced liver damage.

But human trials with NR have shown mixed results. Some studies report no meaningful improvement in insulin sensitivity in healthy individuals.

Testing Your NAD Levels: Why It Matters

Understanding your personal NAD status could be key to managing diabetes effectively. NAD levels vary significantly between individuals, and this variation affects treatment response.

Dr. Jin-Xiong She, who led groundbreaking diabetes research at the University of Florida’s Diabetes Center, has pioneered methods to measure cellular NAD levels. His research contributed to major studies like TEDDY (The Environmental Determinants of Diabetes in the Young), which screened over 424,000 newborns¹¹.

Optimal NAD Ranges

Research has established specific NAD level ranges that indicate optimal cellular function:

NAD Level Range	Status	Health Implications
40-100 μM	Optimal	Normal cellular function
30-40 μM	Suboptimal	Mild energy deficiency
20-30 μM	Deficient	Increased disease risk
0-20 μM	Severely deficient	Significant health problems

Levels above 100 μM may not provide additional benefits and could potentially be harmful.

The Intracellular NAD+ Test offers a way to measure your cellular NAD levels accurately. This information can help guide supplement decisions and monitor treatment progress.

For those interested in learning more about the testing process, our guide on how to test your NAD levels provides detailed information.

NAD Supplementation Strategies for Diabetics

If you’re considering NAD supplementation for diabetes, several factors should guide your decision. Individual response varies widely, so personalized approaches work best.

Choosing the right supplement requires understanding what to look for in NAD supplements and potential safety considerations.

A hand holds a small green and white capsule between thumb and finger.

Dosage Considerations

Research suggests effective NMN doses range from 250-500mg daily. For NR, studies have used 300-1000mg daily with varying results.

Starting with lower doses and gradually increasing allows you to assess your response. Some people notice improvements in energy and glucose control within weeks.

Timing and Combination Therapy

Taking NAD precursors on an empty stomach may improve absorption. Some people prefer splitting doses throughout the day.

Combining NAD precursors with other supportive nutrients might boost benefits. Antioxidants can reduce oxidative stress, while exercise naturally boosts NAD production.

The Vitality↑® NAD+ Booster combines NMN with complementary compounds like creatine and D-ribose. This formulation addresses multiple pathways that support cellular energy production.

Lifestyle Factors That Boost NAD Naturally

While supplements can help, lifestyle changes also influence your NAD levels. These approaches work synergistically with supplementation.

Caloric Restriction and Fasting

Limiting calories naturally increases NAD levels and activates protective sirtuin proteins. Intermittent fasting can boost NAD production while improving insulin sensitivity.

Even modest calorie reduction can make a difference. Focus on reducing refined carbohydrates and processed foods rather than drastically cutting calories.

Exercise and NAD Production

Regular physical activity improves your body’s ability to make NAD. Both aerobic exercise and resistance training stimulate NAD biosynthesis pathways.

Exercise also improves insulin sensitivity independent of NAD effects. Physical activity enhances energy metabolism and creates powerful benefits for diabetes management.

A group of people participate in an indoor cycling class on stationary bikes.

The Future of NAD-Based Diabetes Treatment

Research into NAD and diabetes is rapidly advancing. New therapeutic approaches are being developed that target specific aspects of NAD metabolism.

Personalized Medicine Approaches

Future treatments may be tailored based on individual NAD metabolism patterns. Genetic testing could identify people most likely to benefit from specific interventions.

Biomarker development is advancing rapidly. Soon, doctors might routinely test NAD levels alongside traditional diabetes markers like HbA1c.

Combination Therapies

The most promising approaches combine NAD precursors with other interventions. This might include traditional diabetes medications, antioxidants, and lifestyle modifications.

Research is exploring how to optimize these combinations for maximum benefit. The goal is creating complete treatment plans that address multiple pathways simultaneously.

Safety and Considerations for Patients with Diabetes

While NAD precursors appear generally safe, people with diabetes should take certain precautions. Individual responses vary, and some people may experience side effects.

Monitoring and Interactions

Start with professional guidance, especially if you take diabetes medications. NAD precursors might affect blood sugar control and could interact with certain drugs.

Regular monitoring becomes even more important when adding new supplements. Track your blood glucose patterns and watch for any changes.

Who Should Be Cautious

People with advanced diabetic complications should be particularly careful. High doses of NAD precursors may cause adverse effects in some populations.

Pregnant women and people with certain genetic conditions should avoid NAD supplementation until more research is available.

Taking Action: Your Next Steps

Understanding the connection between NAD and diabetes opens new possibilities for managing your health. The research clearly shows that NAD depletion plays a central role in diabetic complications.

Consider starting with NAD level testing to understand your current status. The NAD Optimization® Starter Package includes testing and supplementation to help you get started.

Remember that NAD optimization works best as part of a complete approach. Combine testing, targeted supplementation, and lifestyle changes for the best results.

The future of diabetes care may well include NAD metabolism as a primary therapeutic target. By understanding and addressing NAD deficiency, we might be able to prevent complications and improve quality of life for millions of people with diabetes.

Your journey to better health starts with understanding your body’s unique needs. NAD testing and optimization could be the missing piece in your diabetes management puzzle.

A woman in gray clothing sits on a couch holding her shoulder in apparent pain.

Is Creatine Safe for People with Joint Pain?

Written by Jinfiniti Science on July 16, 2025. Posted in Creatine, Arthritis and Pain. No Comments on Is Creatine Safe for People with Joint Pain?

Joint pain affects millions of people worldwide, making everyday activities feel like uphill battles. You might wonder if adding creatine to your wellness routine could help or hurt your already aching joints.

Research shows creatine can actually benefit people dealing with joint discomfort. This naturally occurring compound may support joint health while being remarkably safe for most individuals.

Key Takeaways

Creatine is safe for people with joint pain, with decades of research showing minimal side effects
Studies show improved physical function and reduced stiffness in people with osteoarthritis
Works by building stronger muscles around joints for better support and stability
Best results occur when combined with resistance training and proper hydration

What Is Creatine and How Does It Work?

Creatine is a compound your body produces naturally in your liver, kidneys, and pancreas. You also get small amounts from dietary sources like meat and fish.

Your muscles use creatine to create energy during high-intensity activities. When you take creatine as a supplement, you’re essentially giving your cells more fuel to work with.

Key Facts About Creatine:

Your body makes 1-2 grams daily

Creatine monohydrate is the most researched form

It helps supply energy to cells throughout your body

About 95% of your body’s creatine is stored in muscles

The supplement form most people use is creatine monohydrate. This version has decades of research backing its safety and effectiveness.

An image of creatine powder in a scoop next to supplement capsules

How Creatine May Support Joint Health

The connection between creatine and joint wellness isn’t immediately obvious. But several mechanisms explain why this supplement might help people with joint pain.

Building Stronger Muscle Support

One of the primary ways creatine helps joint health is by increasing muscle mass around affected joints. Research involving postmenopausal women with knee osteoarthritis showed significant improvements when participants combined creatine supplementation with resistance training.¹

Stronger muscles provide better support for your joints. This can reduce the load and stress on cartilage and other joint structures.

Reducing Inflammation

Emerging studies suggest creatine may possess anti-inflammatory properties². This could create a more favorable environment for joint health and potentially slow the progression of inflammatory conditions.

While more research is needed, these anti-inflammatory effects might help reduce discomfort and support better joint function over time.

Improving Physical Function

Clinical trials have demonstrated that creatine supplementation can significantly improve physical function in people with joint pain. The same study of women with knee osteoarthritis showed enhanced performance in functional tests¹.

Participants taking creatine performed better on timed-stands tests. This indicates improved lower body strength and mobility.

Bonus Read: For additional insights on natural approaches to joint health, you might find it helpful to explore how NAD+ influences arthritis and joint wellness.

Creatine Safety Profile for People with Joint Pain

A woman in gray clothing sits on a couch holding her shoulder in apparent joint pain.

Concerns about supplement safety are completely understandable, especially when you’re already dealing with health challenges. The research on creatine safety is reassuring.

General Safety Record

Creatine has one of the strongest safety profiles among sports supplements. Extensive research spanning decades shows no significant health risks in healthy populations.³

The International Society of Sports Nutrition considers creatine safe and calls it one of the most beneficial sports supplements available.⁴

Safety for Joint Pain Populations

Studies specifically involving people with osteoarthritis and rheumatoid arthritis haven’t identified unique safety concerns. Clinical trials with osteoarthritis patients reported good tolerance with no significant adverse effects.⁵

Common Side Effects:

Weight gain from water retention

Mild gastrointestinal discomfort

The weight gain from creatine is actually beneficial for joint health. Increased muscle mass provides better joint support and stability.

Kidney and Liver Function

One persistent myth claims creatine harms kidney or liver function. Multiple studies have debunked this concern, showing that creatine doesn’t negatively impact these organs in healthy individuals.

Even in people with various medical conditions, including joint disorders, creatine supplementation appears safe for kidney and liver function.

Factors Influencing Creatine’s Effect on Joint Health

Some variables can impact the effects of creatine on joint health and how well it works for your specific situation.

Age and Gender Considerations

Older adults may experience greater benefits from creatine supplements. This could be due to naturally lower baseline creatine levels as we age.

Some research suggests men might experience slightly different effects compared to women. However, benefits have been observed in both genders, including postmenopausal women with knee osteoarthritis.

For those over 40, specific considerations around creatine safety and dosing for older adults can help ensure the best results while minimizing any concerns.

Exercise Combination

The most impressive results occur when people combine creatine with resistance training. The supplement enhances energy availability during workouts, allowing for greater training intensity.

This creates a positive cycle where better workouts lead to stronger muscles, which provide better joint support.

Type of Joint Condition

The strongest evidence exists for creatine helping with osteoarthritis, particularly knee osteoarthritis. Research on rheumatoid arthritis shows potential benefits but is more limited.

Condition	Evidence Level	Key Benefits
Knee Osteoarthritis	Strong	Improved function, reduced stiffness
Rheumatoid Arthritis	Moderate	Increased muscle strength
General Joint Pain	Limited	Potential anti-inflammatory effects

How to Take Creatine for Joint Pain Relief

Getting the dosage and timing right can make a difference in your results. Most research uses a specific protocol that’s become the standard approach.

Loading vs. Maintenance Dosing

The traditional method involves a loading phase followed by maintenance dosing:

Loading Phase (5-7 days):

20 grams daily (split into 4 doses of 5 grams)

Rapidly increases muscle creatine stores

May cause temporary water retention

Maintenance Phase (ongoing):

3-5 grams daily

Maintains elevated creatine levels

Fewer side effects than loading phase

You can skip the loading phase and take 3-5 grams daily from the start. This approach takes 3-4 weeks to reach maximum muscle saturation but may cause fewer side effects.

Timing and Administration

Research shows creatine works regardless of when you take it. Some evidence suggests taking it close to workout times might be slightly more beneficial.

Mix creatine powder with water or juice. Taking it with carbohydrates may enhance muscle uptake, though this isn’t essential.

For those interested in optimizing their cellular energy beyond just creatine, Jinfiniti’s Creatine + ATP supplement combines creatine monohydrate with disodium ATP for enhanced energy support. Learn more about how creatine and ATP work together to fuel your cells.

Ways to Minimize the Risk of Joint Issues While Using Creatine

While creatine is generally safe, taking a few precautions can help ensure the best possible experience with supplementation.

Stay Properly Hydrated

Creatine draws water into your muscle cells. This is beneficial for muscle function but means you need adequate hydration.

Drink plenty of water throughout the day, especially during your first few weeks of supplementation. This helps prevent any potential cramping or discomfort.

Start with Lower Doses

If you’re concerned about side effects, start with smaller amounts. Begin with 3-5 grams daily instead of jumping into a full loading phase.

This gradual approach lets your body adjust while still providing benefits over time.

Combine with Appropriate Exercise

An image of a woman exercising her foot joints

The best results come from pairing creatine with resistance training. However, don’t jump into intense workouts if your joints aren’t ready.

Work with a physical therapist or qualified trainer to develop an exercise regimen that supports your joint health without causing additional strain.

Monitor Your Response

Pay attention to how your body responds to creatine supplementation. Keep track of:

Changes in joint pain or stiffness

Energy levels during activities

Any side effects or concerns

Improvements in physical function

When Creatine and Joint Pain Don’t Mix

While most people can safely use creatine, certain situations require extra caution or medical supervision.

Pre-existing Kidney Issues

If you have kidney disease or impaired kidney function, consult your healthcare provider before starting creatine. While research doesn’t show creatine worsens kidney function, monitoring may be prudent.

Medication Interactions

There’s limited research on interactions between creatine and medications commonly used for joint pain. No significant adverse interactions have been reported in clinical studies.

However, if you take multiple medications for your joint condition, discuss creatine supplementation with your doctor first.

Digestive Sensitivities

Some people experience mild digestive upset when starting creatine. If you have a sensitive stomach or existing digestive issues, start with smaller doses.

Taking creatine with food might help reduce any gastrointestinal discomfort.

Supporting Your Joint Health Journey Beyond Creatine

Creatine works best as part of a well-rounded approach to joint wellness. Consider how it fits into your broader health strategy.

Anti-Inflammatory Support

Combining creatine with other anti-inflammatory approaches may help maintain joint health. Jinfiniti’s Extra Strength Turmeric+ provides powerful anti-inflammatory support with enhanced bioavailability.

The curcumin in turmeric has well-documented anti-inflammatory properties that complement creatine’s muscle-building effects.

Cellular Health Testing

Understanding your body’s specific needs can help personalize your supplementation regimen. Consider getting baseline measurements of key health markers before starting any new supplement routine.

Exercise and Movement

Remember that the most impressive results in research came from combining creatine with resistance training. Work with healthcare providers to develop a safe, effective exercise program for your joint condition.

Even gentle resistance exercises can provide significant benefits when combined with creatine supplementation.

The Final Scoop

Research strongly supports creatine as a safe and potentially beneficial supplement for people with joint pain. The evidence is particularly strong for those with osteoarthritis.

When combined with appropriate exercise, creatine may help improve physical function, reduce stiffness, and enhance quality of life. The safety profile is excellent, with minimal side effects reported across numerous studies.

Start with standard dosing protocols: either a loading phase of 20 grams daily for 5-7 days followed by 3-5 grams daily, or simply 3-5 grams daily from the beginning. Stay well-hydrated and consider combining with resistance training for best results.

As with any supplement, consult your healthcare provider before starting creatine, especially if you take medications or have pre-existing medical conditions. With proper use, creatine could become a valuable tool in your joint health toolkit.

Referenced Sources:

Who is Dr. Jin-Xiong She? Background and Achievements

Written by Jinfiniti Science on July 16, 2025. Posted in Precision Medicine, Longevity, NAD, NAD+.

Dr. Jin-Xiong She ranks among genomic medicine’s most distinguished researchers. His scientific work has changed the way we think about diabetes, aging, and cellular health.

From his early research into autoimmune diseases to founding a precision medicine company, his career spans over three decades. He has published more than 400 scientific papers and secured over $100 million in research funding.

Today, he leads the charge in personalized longevity research through his company Jinfiniti Precision Medicine.

Early Life and Scientific Foundation

A strong family focus on schooling and scientific reasoning set Dr. She on his course in biomedical research. This setting nurtured an initial curiosity in biology and genetics, fostering the sort of incisive thought that would define his research efforts.

His academic pursuits led him across continents, exposing him to various outlooks that later informed his research techniques. He finished his undergraduate degree in China, subsequently earning advanced degrees in France.

He obtained his Master of Science from the National School of Agriculture in 1984. Three years later, in 1987, he was awarded his PhD in Molecular Genetics by the University of Montpellier.

This international foundation gave him a special advantage. He came to integrate Eastern philosophical tenets with the precision of Western scientific rigor.

Academic Career at University of Florida

After completing his doctorate, Dr. She moved to the United States for postdoctoral training. He focused on immunogenetics at the University of Florida, studying the genetic basis of autoimmune disorders.

His rise through the academic ranks was remarkably fast. He advanced from Assistant Professor to Associate Professor, then to Full and Endowed Professor in record time.

This rapid progression reflected his immediate impact on the field. His research productivity and new ideas set him apart from his peers early in his career.

Leadership in Diabetes Research

Dr. She took on major leadership roles at the University of Florida. He served as Division Chief of Experimental Pathology and Director of Research at the university’s Diabetes Center.

These positions placed him at the center of diabetes research. He guided the scientific strategy of a leading center dedicated to understanding this complex disease.

Building Genomic Medicine at Augusta University

In 2002, Dr. She received a prestigious appointment as Georgia Research Alliance Eminent Scholar in Genomic Medicine at Augusta University. This position represented a major investment by the state of Georgia to build world-class research programs.

The appointment came with substantial resources and a clear mandate. He was tasked with establishing a center of excellence in genomic medicine from the ground up.

Founding the Center for Biotechnology and Genomic Medicine

As founding director, Dr. She established the Center for Biotechnology and Genomic Medicine (CBGM) at Augusta University. The center became one of the world’s first academic programs dedicated specifically to genomic medicine.

The CBGM’s mission was ambitious and forward-looking. It aimed to advance “predictive, preventive, personalized and participatory medicine” through interdisciplinary research.

This “4P” philosophy became the guiding principle of his work. It provides a direct connection between his academic research and his later business ventures.

Under his leadership, the center attracted four internationally renowned diabetes research programs. These included major studies like TEDDY (The Environmental Determinants of Diabetes in the Young) and PANDA (Prospective Assessment in Newborns of Diabetes Autoimmunity).

The TEDDY Study and Breakthrough Discoveries

Dr. She played a key role in conceiving and launching the landmark TEDDY study in 2003. This massive international project aimed to identify environmental triggers that cause Type 1 diabetes in genetically susceptible children.

The study’s scale was unprecedented. It screened over 424,000 newborns and enrolled nearly 9,000 high-risk children to follow for 15 years.

Landmark Findings About Diabetes

The TEDDY study produced major discoveries under Dr. She’s leadership. The research revealed that Type 1 diabetes is not a single disease but multiple distinct subtypes with different genetic triggers.

His team identified the first clear genetic evidence for diabetes “endotypes.” Children who develop insulin autoantibodies first have different genetic risk factors than those who develop glutamic acid decarboxylase autoantibodies first.

The research also uncovered important environmental factors. The study found that probiotic exposure during infancy decreased diabetes risk, while certain infant formulas increased it.

His work identified several new genetic regions that influence different stages of disease development. These discoveries moved the field beyond simple genetic models to understand diabetes as a complex, multi-stage process.

Jin-Xiong She and the Transition to Longevity

Dr. She’s transition from diabetes research to aging science was both logical and smart. The biological mechanisms underlying Type 1 diabetes—inflammation, metabolic dysfunction, and cellular damage—are central to the aging process itself.

His skills in developing high-throughput testing technologies transferred directly to wellness and healthspan improvement. The same biomarker discovery methods used in disease research could identify aging-related changes before symptoms appeared.

His research into cellular energy and repair mechanisms earned him recognition as the “King of NAD” in wellness circles.

Founder of Jinfiniti Precision Medicine

In 2018, Dr. She founded Jinfiniti Precision Medicine, where he serves as CEO and Chief Scientific Officer. The company represents the direct application of his “4P medicine” philosophy to consumer health.

Jinfiniti Precision Medicine operates on a scientist-led, data-driven approach. The company provides end-to-end solutions for healthy longevity by optimizing healthspan, performance, and lifespan.

Jinfiniti offers proprietary tests for key aging biomarkers including intracellular NAD+ levels, oxidative stress markers, and senescent cell burden. The company then provides targeted supplements like NAD boosters to address deficiencies found through testing.

This approach represents the personalized medicine principles he developed in academia. Jinfiniti targets diverse markets including clinicians, pharmaceutical companies, and the growing community of longevity enthusiasts and biohackers.

NAD Research and Cellular Health

Dr. She’s current work focuses heavily on NAD (Nicotinamide Adenine Dinucleotide) and its role in cellular function. NAD is a molecule involved in over 500 cellular activities and declines significantly with age.

His research has shown that NAD levels vary dramatically between individuals. The same supplement dose could be optimal for one person but ineffective or harmful for another.

This discovery led to developing the first commercially available intracellular NAD+ test. The test allows individuals to measure their baseline levels and monitor improvement through supplementation.

Scientific Impact and Recognition

Dr. She’s academic record places him among the top biomedical researchers globally. His 400+ peer-reviewed papers have been cited more than 20,000 times, with an H-index ranging from 71 to 79.

His ability to secure large research funding shows the scientific community’s confidence in his work. The $100+ million in competitive grants he has received primarily came from the National Institutes of Health.

His leadership roles included serving as President of the American Diabetes Association’s Council on Immunology, Transplantation, and Immunogenetics, and leading the Chinese Geneticists in America organization.

Beyond metrics, his impact has been life-changing. He shifted the diabetes field from simple genetic models to understanding complex, multi-stage disease processes.

Current Work and Future Directions

Today, Dr. She focuses on a mission close to his heart: helping people extend their healthspan through Jinfiniti’s TAO philosophy. TAO stands for Test, Act, and Optimize—a method that reflects both ancient wisdom and modern science.

His work addresses a critical health challenge facing society. Most people experience a 20-year gap between their healthspan and lifespan—living healthy until about age 60 but surviving until 80 with declining quality of life.

Jinfiniti’s approach aims to close this gap through data-driven interventions. Rather than simply adding years to life, Dr. She’s mission centers on adding life to years.

The company’s philosophy goes beyond typical wellness approaches. It combines rigorous testing with personalized interventions to help individuals maintain vitality, energy, and cognitive function as they age.

His scientific background brings credibility to longevity interventions in a field often lacking solid evidence. This evidence-based approach helps people make informed decisions about their health optimization journey.

A Legacy of Scientific Innovation

Dr. Jin-Xiong She’s career represents the modern scientist-entrepreneur model. He has successfully translated decades of basic research into practical tools for improving human health.

His work has progressed from understanding a devastating autoimmune disease to tackling the fundamental biology of aging itself. Both endeavors share a focus on unraveling biological complexity and converting insights into actionable strategies.

His legacy will be measured not only by his foundational discoveries in diabetes genetics but also by his pioneering efforts in personalized longevity medicine. Through Jinfiniti, he continues working to extend the healthy, vibrant years of human life.

A variety of colorful pills, capsules, and tablets floating against a neutral beige background.

Bryan Johnson Blueprint Supplement List Reviewed (2025)

Written by Jinfiniti Science on July 15, 2025. Posted in Supplements, Aging, Biomarkers, Cellular Health, Creatine, Longevity, NAD+, Precision Medicine, Turmeric/Curcumin.

Bryan Johnson has captured global attention with his extreme approach to reversing biological age. The tech entrepreneur spends over $2 million annually on his Blueprint project. His supplement routine includes more than 40 different compounds taken daily.

This detailed review examines bryan johnson’s complete 2025 supplement list. We’ll break down the science behind his choices. We’ll explore which components show real promise for longevity.

The Complete Bryan Johnson Blueprint Stack Overview

The Bryan Johnson supplement protocol is one of the most extensive anti-aging regimens ever documented. His full list includes NAD+ precursors, senolytics, hormones, and prescription medications.

Johnson categorizes his interventions into three tiers. The first tier includes supplements he believes are suitable “for everyone.” The second tier contains compounds he takes based on personal biomarker measurements. The third tier represents experimental therapies he’s testing.

Various orange and gray capsules with textured surfaces scattered on a beige background.

Complete Bryan Johnson Blueprint Supplement List 2025

Here’s bryan johnson’s full supplement routine with exact dosages and timing. This is his personal protocol, which differs from his commercial Blueprint products.

Morning Supplements (With First Meal)

Supplement	Daily Dose	Notes
NMN or Nicotinamide Riboside	500mg (NMN) or 450mg (NR), 6x/week	NAD+ precursor
Calcium Alpha-Ketoglutarate	1g	Metabolic support
Ashwagandha	600mg	Stress adaptation
Coenzyme Q10 (Ubiquinol)	100mg	Cellular energy
Vitamin D3	2,000 IU	Bone/immune health
EPA/DHA/DPA	800mg	Omega-3 fatty acids
Vitamin C	500mg	Antioxidant support
BroccoMax (Sulforaphane)	17.5mg	Detoxification support
Ginger Root	2.2g	Anti-inflammatory
Garlic (regular)	2.4g	Cardiovascular support
Fisetin	200mg	Senolytic compound
Lithium Orotate	1mg	Neuroprotection
Vitamin K2-MK4	5mg	Bone health
Vitamin K1	1.5mg	Blood clotting
Vitamin K2-MK7	600mcg	Arterial health
Zinc	15mg	Immune function
Iodine (Potassium Iodide)	125mcg	Thyroid support
Lycopene	10mg	Antioxidant
Spermidine	10mg	Autophagy inducer
Proferrin (Heme Iron)	10.5mg	Iron supplementation
Acarbose (Prescription)	200mg	Blood sugar control
Metformin (Prescription)	500mg	Metabolic health
Blueprint Essentials	2 capsules	Commercial stack
Blueprint Soft Gel	1 capsule	Commercial stack
Blueprint NAC + Ginger + Curcumin	3 capsules	Commercial stack
Blueprint Red Yeast Rice + Garlic	1 capsule	Commercial stack
ProButyrate	600mg	Gut health
Plasmalogens (Glia & Neuro)	1mL each	Brain health

Evening Supplements (With Dinner)

Supplement	Daily Dose	Notes
Calcium Alpha-Ketoglutarate	1g	Second daily dose
Cocoa Flavanols	500mg	Cardiovascular support
Vitamin E	67mg	Antioxidant
Garlic (Kyolic)	1.2g	Aged garlic extract
Glucosamine Sulfate 2KCL	1,500mg	Joint health
L-Lysine	1g	Amino acid support
L-Tyrosine	500mg	Neurotransmitter support
Turmeric (Curcumin)	1g	Anti-inflammatory
Taurine	1g	Cardiovascular support
Viviscal	1 pill	Hair growth
NAC (N-Acetyl-L-Cysteine)	1,800mg	Antioxidant precursor
Genistein	125mg	Phytoestrogen
Metformin (Prescription)	500mg	Second daily dose
Proferrin (Heme Iron)	10.5mg	Second daily dose
EPA/DHA/DPA	800mg	Second daily dose

Before Bed Supplements

Supplement	Daily Dose	Notes
Melatonin	300mcg	Sleep support
Turmeric	1g	Second daily dose
Taurine	2g	Second daily dose

Weekly/Periodic Supplements

Supplement	Frequency	Notes
B-Complex	0.5 pill, 2x/week	Vitamin support
Aspirin	81mg, 3x/week	Cardiovascular protection
Testosterone Patch (Prescription)	4mg, 1x/week	Hormone therapy
B12 Injection	1x/week	Vitamin B12
Levothyroxine (Prescription)	112mcg daily	Thyroid hormone
Armour Thyroid (Prescription)	60mg daily	Natural thyroid

Daily Food Items

Item	Amount	Purpose
Extra Virgin Olive Oil	30mL	Healthy fats
Pea Protein	29g	Protein supplementation
Dark Chocolate	15g	Antioxidant support

The blueprint Bryan Johnson follows includes both his commercial products and individual supplements. His Blueprint Essential Capsules and Longevity Mix are simplified versions of his personal protocol.

NAD+ and Cellular Energy: The Foundation of Bryan Johnson’s Approach

Johnson prioritizes NAD+ optimization as a cornerstone of his longevity protocol. He alternates between NMN and nicotinamide riboside six times per week. This approach targets declining cellular energy levels that occur with aging.

NAD+ levels decline significantly with age. This decline affects mitochondrial function and energy levels throughout the body. Bryan johnson’s supplement protocol aims to restore youthful NAD+ levels through targeted supplementation.

Johnson has used Jinfiniti’s own Intracellular NAD+ Test and achieved an optimal score of 54.6μM¹. This result places him in the ideal range for cellular health and vitality. According to Dr. Jin-Xiong She’s clinical practice, optimal NAD levels fall between 40-100μM.

A molecular structure with connected spherical atoms and bonds rendered in 3D graphics.

The science supporting NAD+ precursors continues to evolve. Human clinical trials show both NMN and NR effectively raise NAD+ levels². Studies demonstrate improved aerobic capacity and muscle function in participants³.

Bryan’s Key NAD+ Support Supplements:

NMN: 500mg (6x weekly)
Nicotinamide Riboside: 450mg (alternative to NMN)
CoQ10: 100mg daily
Creatine

Johnson’s emphasis on cellular energy extends beyond NAD+ precursors. His blueprint stack includes creatine, which supports ATP production and cognitive function. This multi-pathway approach targets energy production at different cellular levels.

For anyone interested in following bryan johnson’s supplement approach to NAD+ optimization, testing provides the foundation.

Jinfiniti’s Vitality NAD Booster offers a scientifically formulated approach to restoring NAD. Our product combines NAD+ precursors with creatine and supporting compounds. This mirrors the successful research protocols Johnson follows.

Anti-Inflammatory and Antioxidant Powerhouses

The blueprint protocol places heavy emphasis on reducing oxidative stress and inflammation. Johnson consumes large amounts of curcumin, with 2 grams of turmeric daily split between doses. This anti-aging approach targets chronic inflammation linked to aging processes.

Curcumin shows impressive anti-inflammatory properties in clinical research⁴. Studies demonstrate reduced inflammatory markers and improved joint function. Bryan johnson’s dosage exceeds typical recommendations. High-dose turmeric supplementation requires careful consideration due to potential liver concerns.

Anti-Inflammatory Compounds in Johnson’s Stack:

Turmeric (Curcumin): 2g daily
Taurine: 3g daily (1g dinner, 2g bedtime)
Ginger Root: 2.2g daily
Fisetin: 200mg daily

Various supplement capsules and orange powder scattered on a green surface with a spoon.

Bryan Johnson’s extensive supplement protocol includes fisetin. As a senolytic, this flavonoid’s job is to eliminate senescent “zombie” cells. Animal studies show hopeful signs for increasing longevity⁵. Human investigations are steadily adding to the body of confirming data.

Taurine deserves special attention in bryan johnson’s supplement protocol. This amino acid supports cardiovascular health and may help reduce oxidative damage. Clinical studies suggest 1-2 grams daily can benefit heart health and blood pressure⁶.

Johnson includes antioxidant support through multiple pathways. His blueprint bryan johnson protocol features lycopene, cocoa flavanols, and various plant-based compounds. This multi-target approach addresses different sources of cellular damage and oxidative stress.

Jinfiniti’s Formulations

If you don’t want to juggle numerous individual supplements, Jinfiniti offers precisely formulated combinations instead. Our Extra Strength Turmeric+ turmeric curcumin supplement provides extensive anti-inflammatory backing within a single, handy capsule. You’ll find curcumin, boswellia, ginger, and substances that aid absorption, eliminating the need to keep track of various bottles.

Our senolytic supplement SenoAid streamlines the senolytic strategy Johnson adopts with only fisetin. This preparation supplies fisetin along with other supporting ingredients for optimal cellular revitalization.

Controversial Prescription Components

Bryan johnson’s supplement protocol extends beyond typical supplements. He includes prescription medications like metformin and acarbose. These diabetes drugs show potential longevity benefits in animal research⁷. This is the most experimental aspect of his health and longevity approach.

Metformin activates AMPK, a pathway associated with caloric restriction benefits. Acarbose helps control blood sugar spikes after meals. Both drugs extend lifespan in mice according to intervention studies⁸. Human longevity data remains incomplete for healthy individuals.

Blue and white capsules arranged in a circle with white tablets on a light blue background.

Johnson also uses thyroid hormones and testosterone replacement therapy. These interventions carry significant risks for healthy individuals. Medical supervision becomes necessary when considering hormonal modifications. This aspect of bryan johnson’s blueprint exceeds safe self-experimentation boundaries.

Prescription Elements (Not Recommended Without Medical Oversight):

Metformin: 1g daily
Acarbose: 200mg daily
Testosterone patch: 4mg weekly
Thyroid hormones: Multiple formulations

The inclusion of prescription drugs highlights the extreme nature of project blueprint. Most people should focus on proven supplements before considering pharmaceutical interventions. This longevity protocol pushes far beyond conventional supplement routines.

Biomarker Testing: The Data-Driven Approach

Johnson’s success stems partly from extensive biomarker monitoring. He tracks over 70 organ systems and adjusts his protocol based on results. This personalized approach sets his method apart from generic supplement recommendations. The blueprint project emphasizes precision over guesswork.

Biomarker testing allows for targeted interventions rather than shotgun supplementation. Johnson measures everything from inflammatory markers to hormone levels. This biological age assessment guides his supplement choices and dosing decisions.

His NAD+ testing with Jinfiniti exemplifies this approach. Rather than guessing optimal doses, he confirmed his cellular NAD+ status through direct measurement. This data-driven strategy helps optimize supplement timing and dosages for maximum vitality.

Biomarkers Johnson Monitors:

Intracellular NAD+ levels
Inflammatory markers (CRP, IL-6)
Hormone panels (testosterone, thyroid)
Cardiovascular markers
Metabolic indicators

A blue gloved hand holds a test tube with red liquid against an orange background.

The Blueprint project emphasizes that “one size fits none” in longevity interventions. Individual genetics, metabolism, and health status affect supplement responses significantly. Bryan johnson’s full testing approach reveals these individual differences.

For those interested in personalized optimization, NAD+ testing provides valuable baseline data. Understanding your current cellular energy status helps guide supplementation decisions. Jinfiniti’s Intracellular NAD+ Test offers the same technology Johnson uses to track his progress.

Blueprint Stack vs. Individual Supplementation

Johnson’s commercial Blueprint products simplify his complex protocol. The Essential Capsules and longevity mix contain multiple ingredients in convenient formulations. These products make the blueprint protocol more accessible to the general public.

The commercial blueprint stack differs significantly from Johnson’s personal regimen. His individual protocol includes many supplements not found in the retail products. The prescription medications and hormones remain completely separate from commercial offerings.

Blueprint Commercial Products:

Essential Capsules: 24 nutrients in 2 capsules
Longevity Mix: 13 active compounds in powder form
Individual supplements: NAC, garlic, curcumin combinations

The simplified products make the protocol more accessible. They represent a modified version of bryan johnson’s full approach. Consumers should understand this distinction when evaluating potential benefits from the blueprint stack.

Many of bryan johnson supplements align with established research. Ashwagandha for stress reduction, CoQ10 for heart health, and omega-3s for inflammation all have solid scientific support. These are the safer components of his full list.

Evidence-Based Alternatives: A Practical Approach

While Johnson’s protocol pushes boundaries, many supplements show questionable risk-benefit profiles. A more conservative approach might focus on proven interventions with established safety records. This strategy reduces risk while maintaining health and longevity benefits.

Core Longevity Supplements with Strong Evidence:

Omega-3 fatty acids: 1-2g daily
Vitamin D3: 1000-2000 IU daily
Magnesium: 200-400mg daily
Best NAD+ supplements: Based on testing results

Johnson’s approach of starting with biomarker testing makes sense. Understanding your baseline health status helps prioritize interventions. Longevity testing panels can identify specific areas needing attention without requiring 100 supplements.

Learning from the Blueprint Supplement Routine

Bryan johnson’s blueprint supplement stack contains over 100 compounds, prescription drugs, and experimental interventions. Most people don’t need this extreme approach. The real value lies in his testing philosophy.

Johnson tracks 70+ biomarkers to guide his decisions. This data-driven approach separates him from random supplementation. His success comes from measuring first, then acting on the results.

You can apply this same principle without the extreme supplement routine. Jinfiniti’s AgingSOS® Advanced Longevity Panel measures 22 key aging biomarkers. The test reveals your cellular health status, inflammation levels, and metabolic function.

Start where Johnson started: with data. Test your aging markers. Identify your specific needs. Then choose targeted interventions based on your results.

The blueprint project proves personalized medicine works. Make it work for you with smarter testing, not endless supplements.

Pink and blue capsules arranged in a repeating pattern on a teal background.

NAD Boosters: What Works and What Doesn’t

Written by Jinfiniti Science on July 14, 2025. Posted in NAD+, Aging, Cellular Health, NAD, NAD+ Precursors, Supplements.

Millions of people hunt for the perfect anti-aging supplement. NAD boosters promise to turn back the clock on cellular aging.

But do these products actually work?

The answer isn’t black and white. Some NAD boosters can raise blood levels of this vital coenzyme. Whether those increases translate to real health benefits is another story.

Key Takeaways

NAD boosters are supplements that increase levels of nicotinamide adenine dinucleotide (NAD+) in the body
Individual responses to these compounds vary a lot, so baseline testing is crucial for personalized dosing and tracking real progress
Studies show NAD boosters can improve exercise performance, heart health markers, and may support DNA repair and fertility
Results tend to happen over 6-12 weeks with consistent use and some populations will see more results than others

Understanding NAD and Its Role in Your Body

Every cell needs nicotinamide adenine dinucleotide (NAD+) to survive. This coenzyme powers over 500 different cellular activities.

NAD+ fuels your mitochondria. It helps turn food into energy and supports DNA repair throughout your body.

Your NAD levels decline with age. Research shows levels can fall by about 50% between ages 40 and 60¹.

This decline might contribute to many signs of aging. Scientists think restoring youthful NAD levels could slow down aging and boost health.

“The challenge with NAD+ supplementation is that individual responses vary dramatically,” says Dr. Jin-Xiong She, founder of Jinfiniti Precision Medicine. “What works optimally for one person may be ineffective or even excessive for another, which is why we emphasize testing first.”

A white DNA double helix structure is rendered against a blue-green gradient background.

The Science Behind NAD Decline

Age-related NAD depletion hits multiple body systems. Lower levels hurt mitochondrial function and reduce your cells’ ability to fix damaged DNA².

NAD also feeds sirtuins. These “longevity proteins” control cellular aging and metabolism.

Studies in mice show that falling NAD contributes to aging signs³:

Muscle weakness
Mental decline
Metabolic problems
Reduced energy production

Types of NAD Booster Supplements

The supplement market offers several precursor compounds that boost NAD levels. Each precursor works through different pathways in your body.

Graphic showing the four main types of NAD boosters

Nicotinamide Riboside (NR)

NR is the most studied NAD booster today. The FDA gave it Generally Recognized as Safe (GRAS) status.

Clinical trials show NR can increase blood NAD+ levels by 40-270%⁴. The increase depends on dose and individual factors.

Most studies use 300-1000mg daily. Higher doses don’t always work better.

NR shows good safety in healthy adults. Side effects are usually mild:

Occasional fatigue
Mild nausea
Temporary headaches

Nicotinamide Mononucleotide (NMN)

NMN became popular when famous researchers started taking it publicly. This molecule showed promise in early trials.

Some findings suggest NMN might better exercise endurance, improve sleep, and increase cellular energy⁵. Studies continue, looking into its promise for supporting healthy aging and metabolism.

NMN’s mechanism involves its direct conversion to NAD+ inside cells, making it an efficient precursor. Researchers such as Dr. David Sinclair and Dr. Jin-Xiong She judge it to be one of the most promising compounds for getting NAD+ to optimal levels.

Traditional Vitamin B3 Forms

Niacin and niacinamide are other popular approaches to NAD boosting. These vitamin B3 forms have long safety records.

But they can’t meaningfully raise NAD levels in healthy adults at safe dosages. Niacin also causes uncomfortable flushing at therapeutic doses.

Research shows niacin carries liver toxicity risks at high doses⁶. Most people can’t tolerate the amounts needed for NAD boosting.

Various colorful pills, capsules, and tablets scattered on a light blue surface.

Benefits of NAD Boosters That Really Work

Despite mixed results, certain benefits show consistent evidence. These effects are the most reliable outcomes you can expect.

Increased Blood NAD Levels

The most consistent finding is elevated blood NAD+ levels. Both NR and NMN reliably achieve this change.

Studies show effects typically plateau around 1000mg daily for NR⁷. Higher doses don’t produce bigger increases.

But higher blood levels don’t guarantee better tissue penetration. The link between blood NAD and cellular benefits remains unclear.

Cardiovascular and Exercise Performance Benefits

NAD boosters show promising results for heart health and physical performance. Benefits appear strongest in middle-aged adults.

A randomized study of 90 people with peripheral artery disease⁸ found impressive results:

Measurement	Improvement
6-minute walk distance	17.6 meters vs placebo
High adherence group	Over 30 meters
Blood pressure	Reduced
Arterial stiffness	Decreased

Research also suggests NAD+ supplementation may help protect against vascular problems and metabolic issues⁹.

Limited Anti-Inflammatory Effects

NR supplementation can reduce certain inflammatory markers in older adults. Some studies show 50-70% reductions in inflammatory proteins like IL-6¹⁰.

These anti-inflammatory effects might contribute to other health benefits. Chronic inflammation plays a role in many age-related diseases and can contribute to premature aging.

But these findings need testing in larger, more diverse groups before we can draw firm conclusions.

DNA Repair and Cellular Protection

NAD+ supports DNA repair mechanisms throughout your body. NAD+ feeds poly(ADP-ribose) polymerases (PARPs) and sirtuins.

These proteins are important for DNA damage response and cell survival.

This function becomes more important with age. DNA damage builds up and cellular repair capacity declines.

Research shows that NAD+ supplementation can partially restore DNA repair capacity in cells with damaged repair systems¹¹.

In animal studies, NR supplementation dramatically improved genomic stability and extended lifespan.

Fertility and Reproductive Health Benefits

New research reveals promising uses for NAD+ boosters in reproductive health. Declining NAD+ levels contribute to age-related fertility decline.

Studies show NMN supplementation can rejuvenate egg quality and quantity in aged animals¹². This led to improved fertility outcomes.

NAD+ and fertility research suggests potential benefits for both male and female reproductive health.

Key findings include:

Improved egg quality in aging
Better sperm function
Potential fertility preservation during cancer treatment
Enhanced reproductive lifespan

Immune System Enhancement

NAD+ plays an important role in immune function and regulation. NAD+ boosting shows anti-inflammatory effects and can help balance immune responses.

Studies show NR supplementation reduces inflammatory chemicals like IL-6¹³. The immune benefits may extend to autoimmune conditions.

Research suggests NAD+ boosting may work best in people with higher inflammation¹⁴. This includes elderly individuals or those with chronic diseases.

Where NAD Boosters Need More Research

Many popular claims about NAD supplementation lack strong clinical support. Understanding these limits helps set realistic expectations.

Metabolic Health and Weight Management

Results for metabolic benefits show mixed outcomes across different studies. Some trials show metabolic improvements while others find minimal effects.

A detailed review of clinical trials¹⁵ found mixed results:

Measurement	Result
Total cholesterol	Reduced
Triglycerides	Reduced
Insulin sensitivity	Variable
Body composition	No change

A 12-week trial in obese men taking 2000mg daily of NR showed no improvements in insulin sensitivity or body composition¹⁶.

The differences in results may relate to individual factors. Baseline NAD+ status, inflammation levels, and metabolic health all matter.

Cognitive Enhancement Claims

Human trials for cognitive benefits show mixed results. Completed human studies haven’t shown dramatic cognitive improvements.

Animal studies show NAD+ supplementation can reduce brain inflammation and support brain cell energy¹⁷. In Alzheimer’s models, NAD+ boosting improved stress response and reduced brain disruption¹⁸.

The gap between animal studies and human trials remains large for cognitive benefits. More human research is needed to see if these brain-protective effects translate to real cognitive improvements.

Mitochondrial Function Improvements

Results for mitochondrial function show mixed outcomes in human studies. Some research suggests improvements in mitochondrial health markers¹⁹.

But analyses of muscle biopsies from studies show minimal changes¹⁰.

The relationship between increased blood NAD levels and improved mitochondrial function in tissues remains unclear:

Some people experience better cellular energy
Others show little change
Blood biomarkers don’t always match tissue improvements
Individual responses vary widely

Safety Concerns You Should Know About

A young woman rests her head on her arms while sitting at a desk with stacked books.

Recent research has uncovered potential risks that challenge assumptions about NAD booster safety. The overall safety profile remains generally good in short-term studies.

Clinical Safety Profile

A study involving 489 participants showed NAD+ supplementation is generally well-tolerated²⁰. Only mild side effects occur.

Common side effects include:

Muscle pain
Fatigue
Headaches

No serious adverse events have been reported in clinical trials. Research shows clinical safety at doses up to 900mg daily for most NAD+ precursors.

Quality Control Problems

Independent testing reveals some quality issues with commercial NAD supplements. One white paper apparently shows 87% of NR products fail to meet their label claims²¹.

Quality control problems include:

Much less active ingredient than advertised
Contamination with unwanted substances
Complete mislabeling of contents
No pre-market safety testing required

Unlike prescription medications, dietary supplements require no safety testing before sale. Quality control remains largely voluntary.

Drug Interactions and Side Effects of NAD

Certain NAD combinations pose interaction risks with common medications. Resveratrol, often paired with NR, blocks liver enzymes that break down drugs.

This can affect:

Blood thinners
Diabetes medications
Many other prescriptions

Research shows niacin carries the highest interaction risk²².

People with cancer history, autoimmune conditions, or inflammatory diseases should use extra caution. The immune system’s high energy demands during inflammation could be problematically increased.

How to Get NAD Benefits Safely

If you’re considering NAD supplementation, a thoughtful approach maximizes potential benefits while minimizing risks.

Testing Your Current NAD Status

Before starting any supplement, understanding your baseline NAD levels provides valuable guidance. Individually testing NAD levels can reveal whether you’re likely to benefit from supplementation.

“Too many people start supplementing blindly without knowing their baseline status,” explains Dr. Jin-Xiong She. “Testing allows us to personalize dosing and track real improvements instead of guessing.”

The Intracellular NAD+ Test measures your cellular NAD levels through a simple finger-prick blood collection. This clinical-grade testing helps determine the right dosage.

Testing also lets you monitor your response to supplementation. You can measure improvement and adjust doses based on actual results rather than guessing.

Testing Benefits	Clinical Value
Baseline measurement	Identifies deficiency
Personalized dosing	Improves effectiveness
Progress monitoring	Tracks improvement
Safety assessment	Prevents overdosing

Choosing Quality NAD Booster Products

Given the quality control crisis in the supplement industry, selecting third-party tested products becomes important. Look for supplements that provide certificates of analysis.

Vitality↑® NAD+ Booster combines multiple NAD precursors in a clinically validated formula. The powder format allows for precise dosing based on your individual needs.

The formulation includes:

NMN
Creatine monohydrate
D-ribose
Niacinamide

These ingredients work together across multiple metabolic pathways in ratios designed for maximum effectiveness.

NAD IV Therapy Considerations

Some people explore NAD IV therapy as an alternative to oral supplements. This approach delivers NAD directly into your bloodstream.

NAD IV therapy claims to achieve higher blood levels more rapidly than oral supplements. Sessions typically last 2-4 hours and require medical supervision.

But IV therapy costs much more than oral supplements. Most insurance plans don’t cover these treatments.

Side effects of NAD IV can include chest tightness, nausea, and fatigue during infusion. The long-term safety profile remains unclear and most studies on NAD have been done with NMN or NR.

Natural Ways to Boost NAD Production

A woman with hair in a bun lifts blue dumbbells overhead from behind view.

Your lifestyle choices significantly impact NAD levels in the body. These approaches offer safer alternatives to supplementation.

Exercise and Physical Activity

Regular exercise naturally increases NAD production through multiple pathways. Research on NAD for athletic performance shows that both cardio and resistance training support cellular NAD levels.

Exercise activates enzymes that help boost NAD production. It also improves mitochondrial function independently of supplementation.

The food you eat also influences NAD production. Certain foods contain NAD precursors or compounds that support NAD creation.

Sleep and Stress Management

Quality sleep and stress reduction support healthy NAD levels naturally. Poor sleep and chronic stress deplete NAD through inflammatory pathways.

NAD and sleep quality show two-way relationships. Better NAD status may improve sleep while good sleep supports NAD production.

Meditation, yoga, and other stress-reduction techniques help preserve NAD levels. These approaches offer additional health benefits beyond NAD improvement.

Setting Realistic Expectations for NAD Boosters

NAD boosters can work, but the effects are more limited than marketing suggests. Understanding what to expect helps you make informed decisions.

Who May Benefit from NAD Supplementation

Certain groups show greater responses to NAD boosters:

Older adults with documented NAD deficiency
People with higher inflammation or metabolic problems
Those with specific health conditions

People with great health typically show minimal improvements. Individual genetic factors influence NAD metabolism. Some people naturally maintain higher levels and gain less from supplementation.

Realistic Timeline for Results

Most studies showing benefits use supplementation periods of 6-12 weeks. Don’t expect immediate dramatic changes from NAD boosters.

Energy improvements, if they occur, typically develop gradually over several weeks. Exercise performance gains follow a similar timeline.

“The science shows us that NAD+ optimization is a process, not a quick fix,” notes Dr. Jin-Xiong She. “Patients who understand this timeline and monitor their progress objectively tend to achieve the best long-term results.”

Monitor your response objectively rather than relying on feelings alone. Consider retesting NAD levels after 6-8 weeks of consistent supplementation.

A purple illuminated maze with a bright white ladder emerging from its center.

Making an Informed Decision About NAD Boosters

The evidence for NAD boosters reveals modest benefits, significant limitations, and emerging safety concerns.

When NAD Supplementation Makes Sense

Consider NAD boosters if you have documented deficiency through proper testing. Older adults with high inflammation or specific health conditions may see greater benefits.

Always talk with healthcare providers familiar with current research. This becomes particularly important if you have cancer history or take multiple medications.

Complementary Approaches to Consider

Lifestyle changes can amplify the benefits you get from NAD supplementation. Regular exercise, adequate sleep, stress management, and balanced nutrition work together with NAD boosters to support increased energy and healthy aging.

Other longevity supplements may complement your NAD optimization strategy. Consider a comprehensive approach that combines multiple evidence-based interventions for maximum benefit.

Bottom Line on NAD Boosters

NAD boosters are a emerging field in healthy aging. Some products can increase blood NAD levels but the translation of that to meaningful health benefits varies between people.

The evidence shows real benefits in specific areas like heart health, exercise performance and inflammation reduction. DNA repair and potential fertility benefits are added to the growing list of uses.

But more research is needed to understand optimal dosing, ideal candidates and long term safety. Individual responses are very different.

For most people looking for energy or longevity benefits a combined approach is best. Lifestyle changes like exercise, proper nutrition, adequate sleep and stress management provide proven benefits that complement any supplementation strategy.

If you choose to try NAD boosters start with proper testing to establish your baseline. Work with healthcare providers who understand the current research and can monitor your response.

Referenced Sources

A rock climber with safety gear and harness scaling a steep cliff face outdoors.

Is Creatine Worth It for Climbing Performance?

Written by Jinfiniti Science on July 10, 2025. Posted in Creatine, Supplements.

Rock climbing demands explosive power, sustained grip strength, and lightning-fast recovery between attempts. You’ve probably heard fellow climbers debate whether creatine supplementation actually helps or just adds unwanted weight.

The science tells a compelling story. Research shows that creatine can improve strength by roughly 20% compared to placebo groups, making it one of the most effective supplements for power-based activities like climbing.

Key Takeaways

40% of climbing energy comes directly or indirectly from creatine systems
20% strength gains vs only 2% weight increase makes the trade-off worthwhile
Improves power endurance by 18% and reduces forearm pump through better blood flow
Excellent safety profile with decades of research backing its effectiveness

What’s So Special About Creatine for Climbers?

Creatine isn’t just another supplement. It’s a naturally occurring compound synthesized from amino acid building blocks that serves as the backbone of your body’s most important energy system for climbing.

When you climb, your muscles burn through ATP (cellular energy) rapidly.¹ Creatine phosphate acts like a battery backup, donating phosphate groups to regenerate ATP and keep your muscles firing.

Here’s what makes this remarkable: creatine can regenerate ATP approximately 2 times faster than anaerobic energy systems and 11 times faster than fat oxidation.² For climbers, this translates to more power when you need it most.

Research estimates creatine provides roughly 40% of energy during climbing, though this varies by individual and climb intensity.³ Your aerobic system supplies additional energy and helps restore creatine phosphate during rest periods between moves. Together, these systems power your most demanding climbs.

How Creatine Powers Your Climb

A daring climber at the top of a mountain

Every powerful move you make depends on the phosphocreatine system. Whether you’re cranking through a difficult boulder problem or powering through the crux of a sport route, creatine provides the immediate energy your muscles demand.

The beauty lies in how quickly this system works. While other energy pathways take time to kick in, creatine phosphate delivers instant power. This becomes especially important during dynamic moves, powerful pulls, and those crucial moments when failure isn’t an option.

Research on energy systems in climbing confirms that climbing predominantly involves aerobic and anaerobic alactic (phosphocreatine) systems, making creatine supplementation particularly relevant for climbing performance.⁴

Benefits of Creatine for Climbing Performance

Increased Strength and Power Output

The most documented benefit is improved muscular strength and power. Clinical studies demonstrate that creatine supplementation can boost creatine levels by 20-50% in muscle tissue.⁵

For climbers, this translates to more powerful moves and better ability to stick difficult holds. The effects become especially noticeable during anaerobic efforts lasting 10-30 seconds, perfectly matching most climbing sequences.

Enhanced Power Endurance

Power endurance separates good climbers from great ones. Research targeting small muscle groups like forearm flexors shows impressive results.

One study found that creatine boosted time-to-fatigue during handgrip exercise by 18% compared to placebo.⁶ Another showed a 15% improvement in maximal grip power across 10 seconds.⁷

These benefits of creatine for athletic performance extend directly to climbing, allowing you to maintain power output longer during sustained sequences.

A woman celebrating at the top of a mountain after a climb

Better Recovery for Climbing Training

Creatine use extends beyond individual climbs. The supplement enables greater training gains by improving recovery between high-intensity efforts.⁸

This means you can complete more quality sessions per week and bounce back faster between project attempts. For climbers focused on muscle growth and strength building, this accelerated recovery becomes invaluable.

Improved Blood Flow and Reduced Pump

Contrary to concerns about increased pump, science suggests creatine should help you resist getting pumped. Research shows creatine can increase blood flow to forearms by 38%, delivering more oxygen and clearing metabolic waste products.⁹

Creatine also increases the “relaxation velocity” of forearm muscles, helping them relax faster after contraction and begin re-oxygenating sooner.

Cognitive and Focus Benefits

Emerging research shows creatine supplementation can improve cognitive function, memory, and information processing speed. Some studies demonstrate improvement in short-term memory and reasoning ability in healthy individuals.¹⁰

For climbers tackling complex sequences and route reading, these brain health benefits could provide an unexpected edge beyond pure physical performance.

Creatine Dosage for Climbers

A woman starting a climb at the base of a cliffside

Getting your dosage right makes the difference between seeing results and wasting money. Here’s what the research recommends:

Loading Phase Protocol

The fastest way to maximize muscle creatine levels involves a loading phase:

Phase	Dosage	Duration	Notes
Loading	20-25g daily	5-7 days	Split into 4-5 doses
Maintenance	3-5g daily	Ongoing	Single daily dose

Calculate your exact loading dose at 300mg per kilogram of body weight. This quickly saturates your muscles with creatine and delivers faster results.

Alternative Maintenance-Only Approach

If you want to avoid potential water weight gain during loading, you can take 5g daily without a loading phase. This approach takes about 4 weeks to reach full saturation but minimizes initial weight gain.

Many climbers prefer this method when approaching competition season or working on projects where every gram of body weight matters.

Should You Take Creatine as a Climber?

Weight Gain Reality Check

The biggest concern climbers have about creatine centers on weight gain. Creatine reliably increases body weight by 2-5 pounds initially, representing about a 1-2.5% increase.¹¹

This weight gain comes from water weight as creatine pairs with water when stored in muscle mass. While this might seem problematic for climbers focused on strength-to-weight ratio, research suggests the gains in strength and power vastly outweigh the small increase in weight.

Consider this: if creatine increases your strength by 20% but your body weight by only 2%, you’re still ahead of the game.

Individual Response Factors

Not everyone responds equally to creatine supplementation. Several factors influence your response:

Higher Responders:

Vegetarian or vegan diet (lower baseline levels)

Higher percentage of Type II muscle fibers

Lower initial muscle creatine stores

Lower Responders:

Already high baseline creatine levels

Primarily Type I muscle fibers

The only way to know your response is testing it during a training phase when you can monitor performance changes.

Timing Your Creatine Use

Strategic timing can maximize benefits while minimizing drawbacks:

Best Times to Start:

Base training phases

Strength building periods

Off-season training

Consider Cycling Off:

Peak performance competitions

When weight becomes critical

During cutting phases

Choosing the Right Creatine Supplement

A hand holding a supplement capsule against a blue background

Not all creatine supplements deliver the same results. Creatine monohydrate remains the gold standard, backed by the strongest research demonstrating effectiveness.¹²

Avoid expensive “designer” creatines that promise better absorption or fewer side effects. The research consistently shows creatine monohydrate as the most effective form.

When selecting a product, look for:

Third-party testing verification

Reputable manufacturers

Pure creatine monohydrate without unnecessary additives

For climbers interested in comprehensive energy support, products that combine creatine with complementary ingredients can provide additional benefits. Understanding the connection between creatine and ATP helps explain why some formulations include ATP precursors alongside creatine.

Quality and Purity Matters

Choose products with established quality certifications. Poor quality creatine can cause gastrointestinal issues and may not deliver expected results. Investing in quality pays off in both effectiveness and comfort.

Post-Workout Considerations and Hydration

An image of a woman drinking from a water bottle

Proper hydration becomes even more important when you take creatine. The supplement draws water into muscle cells, so maintaining adequate fluid intake prevents dehydration and supports optimal performance.

Consider timing your creatine intake around training sessions. While timing isn’t critical for muscle saturation, some climbers find post-workout consumption with carbohydrates enhances uptake.

Monitor your hydration status carefully, especially during the loading phase when your body is adjusting to increased creatine levels.

Addressing Common Concerns

The “Flash Pump” Issue

Some climbers report experiencing intense forearm pump when using creatine, despite scientific evidence suggesting the opposite should occur. This appears to be individual-specific rather than universal.

If you experience this issue:

Try the maintenance-only dosing approach

Ensure proper hydration

Consider cycling off during peak performance periods

Safety and Long-Term Use

Creatine has an excellent safety profile with no reported toxicity.¹³ Research has debunked myths about kidney damage, dehydration, and increased injury rates.

Common concerns about creatine causing cramps or other side effects have been thoroughly investigated and disproven. Understanding the facts about creatine myths helps separate legitimate science from unfounded fears.

Studies show creatine can actually help improve temperature regulation and overall hydration status, making it safer than many assume.

The Final Scoop

Woman climber with bungee ropes around her and a red helmet

Based on available research, creatine supplementation appears worthwhile for most climbers. If you could choose only one supplement for climbing performance, creatine would top the list due to its extensive research base and proven track record.

The supplement offers significant benefits for strength, power, and power endurance while maintaining an excellent safety profile. For serious climbers looking to optimize performance, creatine represents one of the most evidence-based interventions available.

The key lies in thoughtful implementation. Start during base training phases, monitor your individual response, and adjust based on your climbing goals and competition schedule.

Remember that no supplement replaces proper training methodology. Creatine should complement, not replace, quality climbing training and technique development.

For most climbers, the relatively low cost, proven effectiveness, and strong safety record make creatine worth trying. Learning the basics about creatine can help you maximize benefits while minimizing any potential drawbacks.

The question isn’t whether creatine works for climbers. The research clearly shows it does. The real question is whether the benefits align with your specific climbing goals and competition schedule.

Referenced Sources:

A small pile of supplement capsules scattered on a purple background.

Top 5 Benefits of NAD, According to a Genomic Scientist

Written by Jinfiniti Science on July 9, 2025. Posted in NAD, Aging, Cellular Health, NAD+, NAD+ Precursors, NMN, Supplements.

When Dr. Jin-Xiong She first discovered how nicotinamide adenine dinucleotide decline affects human health, he knew this molecule held the key to extending our healthy years. “After studying hundreds of research papers and working with thousands of patients, I’ve seen firsthand how restoring NAD levels can transform someone’s vitality,” says Dr. She, founder of Jinfiniti Precision Medicine.

NAD operates as a coenzyme in all living cells. This molecule powers hundreds of cellular actions, from energy production to mending DNA. Yet, the majority of people encounter a steep drop in their NAD levels around age 60.

The promising news? Clinical studies confirm that bringing NAD levels back to a healthy range can have beneficial outcomes.

What Makes NAD So Important for Your Health?

NAD functions as the charger for your cells. If levels of this vital molecule are too low, your mitochondria become inefficient at making energy. Your cells also have trouble fixing wear and tear, and the hallmarks of aging appear more quickly.

“NAD is like the power source that keeps your cells running properly,” explains Dr. She. “When you don’t have enough, everything starts breaking down.”

Experts now acknowledge that diminishing NAD levels are a major sign of aging. This finding has initiated considerable investigation into using NAD supplements as a way to slow the aging process.

Top 5 Benefits of NAD Explained by Dr. Jin-Xiong She

Recent clinical trials have identified five areas where NAD supplementation shows the most potential benefits for human health.

Graphic showing the top 5 benefits of NAD according to Dr. Jin-Xiong She

1. Better Metabolism and Blood Sugar Control

Some of the strongest evidence for NAD supplementation comes from metabolic research. Clinical studies show remarkable improvements in how the body processes sugar and fat¹.

Key Research Findings:

25% improvement in muscle insulin sensitivity in prediabetic women
Better glucose disposal and metabolic flexibility
Enhanced cellular signaling pathways

One study gave nicotinamide mononucleotide (NMN) to overweight postmenopausal women for 10 weeks². The results were striking. Participants showed notable improvements in how their muscles responded to insulin.

“What excites me most about this research is that NAD optimization isn’t just masking symptoms,” notes Dr. She. “It’s addressing the root cellular hurdle that leads to metabolic problems.”

The benefits appear strongest in people who already have metabolic issues. If you’re dealing with blood sugar concerns or weight management challenges, NAD supplementation might offer real support.

A collection of smooth, rounded red 3D shapes clustered together on a matching background.

2. Improved Muscle Function and Physical Performance

NAD is crucial for keeping our muscles strong and resilient as we get older. A number of studies have shown clear gains in how well people perform physically³.

Research Highlights:

Improved walking speed and grip strength in older adults
8% increase in muscle power output
Enhanced exercise tolerance and recovery

One study followed healthy older men taking nicotinamide mononucleotide for 12 weeks. Participants experienced measurable improvements in gait speed and overall physical function⁴.

The mechanism involves mitochondrial function restoration in muscle tissue. NAD helps your cellular powerhouses work more efficiently. This translates to better strength, endurance, and recovery.

“I’ve seen 70-year-old patients regain energy levels they hadn’t felt in decades,” observes Dr. She. “The difference NAD makes in muscle function can be life-changing.”

3. Anti-Aging and Cellular Repair

The most interesting research involves NAD’s role in slowing cellular aging. This coenzyme activates enzymes responsible for DNA repair and cellular maintenance.

Anti-Aging Mechanisms:

Enhanced DNA repair through PARP enzyme activation
Reduced cellular senescence and inflammation
Improved stress resistance and cellular resilience

Studies show NAD supplementation can reverse several molecular markers of aging⁵. Cells begin functioning more like younger versions of themselves.

The longevity benefits work through multiple pathways. NAD activates sirtuins, often called “longevity proteins.” These enzymes help protect against age-related damage and support healthy cellular function.

Dr. She explains, “We’re giving cells the tools they need to maintain themselves properly. It’s like restringing your tennis racket when the strings get loose and worn out.”

4. Heart Health and Cardiovascular Support

NAD supplementation shows promising benefits for cardiovascular health, particularly for blood pressure and arterial function. Research indicates meaningful improvements in several heart health markers⁶.

Cardiovascular Benefits:

Reduced blood pressure in people with elevated levels
Improved arterial flexibility and function
Enhanced heart muscle energy metabolism

The cardiovascular benefits appear most pronounced in people with existing risk factors. If you have concerns about blood pressure or heart health, NAD supplementation might provide real support.

Quality matters when choosing an NAD supplement. Jinfiniti’s Vitality↑® NAD+ Booster combines NMN with creatine, D-ribose, and niacinamide in a clinically validated formula designed to work across multiple metabolic pathways for cellular energy support.

“The combination approach often works better than any single intervention,” notes Dr. She. “Supporting multiple pathways gives us the best chance for meaningful health improvement.”

5. Brain Protection and Cognitive Function

Recent research reveals NAD’s powerful neuroprotective effects. Clinical trials in neurodegenerative diseases show promising results for brain health.

Brain Health Benefits:

Increased brain NAD levels and improved metabolism
Enhanced mitochondrial function in neurons
Reduced neuroinflammation and improved cognitive performance

The NADPARK study demonstrated that NAD supplementation could raise brain NAD levels in Parkinson’s patients⁷. This research opens doors for addressing various neurodegenerative conditions.

NAD supports brain health through several pathways. It enhances mitochondrial function in neurons. It supports DNA repair in brain cells. It activates pathways that protect against neurodegeneration.

“The brain is very energy-hungry,” explains Dr. She. “When NAD levels drop, cognitive function often follows. Restoring those levels can make a real difference.”

Potential Risks and Side Effects of NAD Supplements

A woman performs a plank exercise on white Pilates reformer equipment in a studio.

NAD supplementation has a strong safety record based on clinical research. Studies involving over 1,000 participants report minimal side effects⁸.

Safety Profile:

Well-tolerated across doses from 100mg to 3,000mg daily
No serious adverse events in major clinical trials
Mild digestive discomfort in rare cases

The most common NAD precursor supplements include nicotinamide riboside (NR), NMN, and standard nicotinamide. Each has slightly different absorption and effectiveness profiles.

“Safety is always my priority when recommending any supplement,” emphasizes Dr. She. “The research shows NAD supplementation is well-tolerated.”

The Importance of Testing Your NAD Levels

Here’s where most people get NAD supplementation wrong. They guess at dosage instead of measuring their actual levels.

“You wouldn’t take blood pressure medication without checking your numbers first,” says Dr. She. “Why would you supplement without knowing where you stand?”

NAD+ Level	Typical Age Range	Recommended Action
Low	40+ years	Begin supplementation
Moderate	30-50 years	Monitor and consider supplementation
Optimal	Under 30 years	Maintain through lifestyle

Jinfiniti’s Intracellular NAD+ Test measures your actual cellular NAD levels. This takes the guesswork out of supplementation. You can see exactly where you stand and track your progress.

Our Test, Act, Optimize philosophy means starting with data. Test your baseline levels. Act with targeted supplementation. Optimize by retesting and adjusting.

“Precision medicine isn’t just a buzzword for us,” notes Dr. She. “It’s how we help people achieve real, measurable improvements in their health.”

Intracellular NAD Test promotional image

Taking NAD Supplements: What You Need to Know

The research shows effective dosage ranges from 250mg to 1,000mg daily, depending on your specific goals and baseline levels. Studies suggest taking NAD precursors consistently for at least 8-12 weeks to see meaningful benefits³.

Dosage Considerations:

Start with lower doses and gradually increase
Take with food to minimize digestive effects
Consistency matters more than timing
Monitor your response through testing

Different NAD precursors work through slightly different pathways. Some people respond better to one form than another. Testing helps identify what works best for your unique biochemistry.

“The goal isn’t just raising NAD levels,” explains Dr. She. “It’s raising them to the optimal range for your individual health goals and maintaining them there.”

Your Path to Healthy Aging Starts Here

A smiling young Asian woman in a white shirt poses with hands near her face in a park setting.

The question: Is NAD truly worth it? The science points to clear upsides.

Boosting NAD with supplements provides tangible benefits for your body’s energy use, how muscles perform, fixing cells, heart vitality, and shielding the brain. It’s remarkably safe. The chance to lengthen your vibrant years is substantial.

Still, success requires the right approach. Start with testing your current NAD levels. Choose high-quality supplements based on your specific needs. Keep tabs on your progress with follow-up testing.

“After decades of research, I’m convinced that maintaining optimal NAD levels is one of the most important things you can do for healthy aging,” concludes Dr. She. “The question isn’t whether NAD matters. It’s if you’re ready to take control of your cellular health.”

Eager to find out your NAD levels and kickstart your path to improvement? Your future self will thank you for acting now.

Referenced Sources

A scoop of creatine powder surrounded by keto-friendly foods

Should You Take Creatine on a Keto Diet?

Written by Jinfiniti Science on July 7, 2025. Posted in Supplements, Creatine, Nutrition.

You’ve committed to keto and you’re seeing great fat loss results. But your gym performance is suffering, and you’re wondering if creatine could help.

The question keeps nagging at you: Will creatine kick you out of ketosis? Does it contain hidden carbohydrates that could ruin your progress?

These concerns are completely understandable. Let’s examine what the research actually shows about this popular combination.

Key Takeaways

Creatine has zero carbs and won’t break ketosis
Helps maintain strength and power when carbs are limited
Combines keto’s fat-burning with creatine’s muscle benefits
Safe when used properly with adequate hydration

Understanding Creatine and the Ketogenic Diet

Many people wonder if these two approaches work together. The science shows they complement each other beautifully.

What is Creatine?

Creatine is a natural compound found in your muscles and brain. Your body makes about 1-2 grams daily in your liver, kidneys, and pancreas.

You can also get creatine from red meat, fish, and poultry. But food sources only provide small amounts compared to what your muscles can store.

Creatine helps regenerate ATP¹, your body’s energy currency. This process happens during short bursts of intense activity like sprinting or heavy lifting.

How Does the Keto Diet Work?

The ketogenic diet typically consists of 70-80% fat, 15-25% protein, and less than 10% carbohydrates. This usually means eating under 50 grams of carbs per day.

When you restrict carbs this severely, your body enters ketosis². In this state, your liver breaks down fat into ketone bodies that fuel your brain and muscles.

Can You Take Creatine on Keto?

A fork and knife arrange near scrabble pieces that read Keto Diet

This question comes up frequently among keto dieters. The answer is straightforward and backed by solid research.

Does Creatine Break Ketosis?

No, creatine won’t break ketosis. Pure creatine monohydrate contains essentially zero carbohydrates, making it completely compatible with ketogenic diets.

A practical test showed that taking 5-10 grams of creatine resulted in minimal blood glucose changes³. Ketone levels only increased slightly by 0.05 on average.

The key is choosing the right product. Avoid creatine supplements with added sugars or carbohydrates that could interfere with ketosis.

Creatine Monohydrate and Carbs

Creatine monohydrate is the gold standard form. It’s been studied more than any other type and contains no carbohydrates whatsoever.

Some creatine products include added ingredients like dextrose or maltodextrin. These carbohydrate additions can potentially affect ketosis, so read labels carefully.

What to look for:

Pure creatine monohydrate powder
No added sugars or starches
Simple ingredient lists
Third-party testing certificates

Benefits of Creatine for Keto Dieters

Following a ketogenic diet while using creatine offers several unique advantages that neither approach provides alone.

Performance During High-Intensity Workouts

Ketogenic diets can limit performance during intense bursts of activity. This happens because you’re not storing much glycogen in your muscles.

Research shows that creatine supplementation during a low-carb diet helped “attenuate the decrement in high-intensity exercise performance”⁴. One study found that while a low-carb diet alone decreased performance by 35%, the group using creatine showed a 31% improvement.

This is where creatine shines. It directly supports the phosphocreatine system used for short, explosive movements.

Muscle Mass Preservation

Ketogenic diets may initially lead to some muscle loss, particularly in the first four weeks. Creatine supplementation can help preserve lean body mass during this adaptation period.

Creatine works by increasing intracellular water content and enhancing protein synthesis. This supports muscle cell volume and helps you build muscle even when carbs are limited.

The combination of adequate protein intake and creatine supplementation gives you the best chance of maintaining muscle while losing fat.

Cognitive Benefits

Your brain needs ATP just like your muscles do. Creatine helps replenish ATP in neurons, which can improve mental performance.

A 2024 systematic review found that adults on creatine had better memory and faster processing speed⁵. When you combine this with ketosis providing steady brain fuel through ketones, you get a powerful cognitive boost.

This dual approach to brain fuel can be especially helpful during the initial keto adaptation phase when some people experience brain fog.

How Creatine Works on a Ketogenic Diet

Understanding the science helps you maximize the benefits of this combination approach.

Energy Systems on Keto

Your body uses three main energy systems. The ketogenic diet affects each one differently.

Fat oxidation improves during longer, steady-state activities. But the phosphocreatine system used for short, explosive movements can be compromised when glycogen stores are low.

Energy system breakdown:

Phosphocreatine system: 0-10 seconds (sprints, heavy lifts)
Glycolytic system: 10 seconds-2 minutes (moderate intensity)
Oxidative system: 2+ minutes (endurance activities)

ATP Production

Creatine directly supports ATP regeneration through the phosphocreatine system. This molecule rapidly donates phosphate to ADP, creating fresh ATP when you need it most.

On keto, this system becomes even more important because you can’t rely on quick glucose for energy. Creatine helps bridge this gap by ensuring you have adequate ATP for high-intensity efforts.

Recommended Dosage of Creatine

Getting the right amount of creatine matters for both safety and effectiveness.

Dosage of Creatine Monohydrate

The standard maintenance dose is 3-5 grams daily. Most studies use 5 grams as the standard amount, though smaller individuals may benefit from 3 grams per day.

You have two dosing options:

Maintenance approach:

3-5 grams daily from the start
Takes 3-4 weeks to fully saturate muscles
Easier on your digestive system

Loading approach:

20 grams daily for 5-7 days (split into 4 doses)
Then 3-5 grams daily for maintenance
Faster muscle saturation but not necessary

When to Take Your Supplement

Timing matters less than consistency. Taking creatine at the same time each day helps establish a routine.

Best practices:

With protein-containing meals for better absorption
30 minutes before or after workouts
Consistent daily timing
Plenty of water

For keto dieters, taking creatine with a protein-rich meal can enhance absorption while maintaining ketosis. You don’t need carbohydrates for effective creatine uptake.

Safety and Side Effects

Woman staying hydrated with water bottle

Creatine has an excellent safety profile when used properly. However, combining it with keto requires some specific considerations.

Kidney Function Concerns

A comprehensive review of 685 human clinical trials involving over 26,000 participants found no significant difference in side effects between creatine and placebo groups⁶.

However, ketogenic diets may increase serum creatinine levels in some people. This appears related to increased muscle metabolism and protein intake rather than kidney damage.

Risk mitigation strategies:

Monitor kidney function markers if using long-term
Maintain adequate hydration
Consider medical supervision if you have pre-existing kidney conditions

Hydration and Electrolyte Balance

Both creatine and ketogenic diets affect hydration status. Creatine increases intracellular water retention, while ketogenic diets have a diuretic effect.

You’ll need to increase your water intake when combining both approaches. This is especially important during the initial weeks of keto adaptation.

Hydration guidelines:

Drink at least 8-10 glasses of water daily
Monitor urine color (should be pale yellow)
Include electrolytes (sodium, potassium, magnesium)
Pay attention to thirst cues

Foods High in Creatine vs Creatine Supplements

A ketogenic dish of salmon surrounded by butter and lemons

While you can get some creatine from food, supplementation offers clear advantages for keto dieters.

Natural Sources

The best natural sources of creatine include:

Food Source	Creatine Content (per 100g)
Herring	6.5-10g
Beef	5g
Salmon	4.5g
Tuna	4g
Chicken	3.4g
Milk	0.1g

Why Supplementation Helps

Even eating plenty of meat and fish, you’d struggle to get optimal amounts of creatine from food alone. Cooking also reduces the creatine content in foods.

Supplementation gives you precise control over your creatine intake. This is especially valuable when following a ketogenic diet that already requires careful macro tracking.

Advantages of Creatine for Keto Athletes

Athletes following ketogenic diets face unique challenges that creatine can help address.

Resistance Training Benefits

Resistance training while on keto can be challenging initially. Your muscles may feel flat or weak as they adapt to burning fat for fuel.

Creatine helps maintain power output during heavy lifting sessions. This allows you to continue building strength even when your carbohydrate intake is severely limited.

Research shows creatine is particularly valuable for maintaining power and strength during repeated high-intensity efforts¹. This makes it perfect for weightlifting, CrossFit, or similar activities.

Building Lean Body Mass

You can absolutely build muscle on a ketogenic diet with adequate protein. Adding creatine gives you an extra edge by making your workouts more effective.

The combination works synergistically. Keto helps you lose fat while creatine supports muscle growth and strength gains. This leads to improved body composition over time.

Key factors for success:

Adequate protein intake (1.6-2.2g per kg body weight)
Consistent resistance training
Proper recovery between sessions
Sufficient calories for your goals

Choosing the Right Creatine Products

Not all creatine supplements are created equal, especially when you’re following a ketogenic diet.

What to Look For

The best creatine supplements for keto dieters share certain characteristics:

Must-have features:

Pure creatine monohydrate
No added sugars or carbohydrates
Third-party testing for purity
Minimal ingredients list
Unflavored or naturally flavored

Red flags to avoid:

Proprietary blends with undisclosed amounts
Added dextrose or maltodextrin
Artificial colors or unnecessary additives
Unrealistic marketing claims

Keto-Friendly Options

Jinfiniti’s Creatine + ATP offers a unique advantage for keto dieters. It combines 4 grams of creatine monohydrate with 400mg of Disodium ATP, providing both immediate and sustained energy support.

This formulation is particularly beneficial because it addresses both the phosphocreatine system (through creatine) and direct ATP availability. The product contains no carbohydrates, making it perfectly compatible with ketosis.

For those looking to optimize their overall cellular energy production, Jinfiniti’s Vitality↑® NAD+ Booster can complement your creatine supplementation. This powder contains creatine monohydrate along with NAD+ precursors that support cellular energy at the mitochondrial level.

Getting Started: Practical Tips

Ready to combine creatine with your keto diet? Here’s how to do it safely and effectively.

Week 1-2: Start slow

Begin with 3 grams daily
Take with a protein-rich meal
Increase water intake by 16-20 ounces
Monitor how you feel

Week 3-4: Assess and adjust

Increase to 5 grams if well-tolerated
Track your workout performance
Note any changes in body weight (expect 1-3 pounds from water)
Continue monitoring hydration

Long-term maintenance:

Stick with 3-5 grams daily
Take consistently at the same time
Don’t cycle off unless you stop taking for other reasons
Consider periodic kidney function testing

The Final Scoop

Creatine and ketogenic diets work together beautifully. This combination lets you enjoy the fat-burning benefits of keto while maintaining the strength and power that creatine provides.

The research is clear: creatine won’t break ketosis, and it can help offset some of the performance challenges that come with low-carb eating. Whether you’re lifting weights, doing high-intensity workouts, or just want to preserve muscle mass, creatine supplementation makes sense.

Start with a quality creatine monohydrate product, stay well-hydrated, and be consistent with your dosing. Your muscles (and your brain) will thank you for giving them the energy support they need to thrive on keto.

Check out our creatine guide for beginners to find out more about how it can fit into your overall health optimization strategy.