What are the pros, cons, and efficacy of dihydronicotinamide riboside (reduced NR), perhaps the most potent NAD+ precursor, as well as reduced NMN, taking NAD+ directly, or making it from scratch from tryptophan?

NR may just be a waste of money, safe but ineffective. NMN seems similarly useless in humans, but it may not even be safe.

Common drugs, foods, and beverages can disrupt the integrity of our intestinal barrier. Which foods should we avoid to prevent leaky gut? Which foods and food components can boost the integrity of our intestinal barrier?

The suppression of NAD+ synthesis by NR in humans may explain the disparate rodent results.

The metabolism of NAM may deplete our methylation capacity, interfering with the normal metabolism of hormones and neurotransmitters, and produce a neurotoxic compound in the process.

What did randomized controlled human trials find about the ways we may—or may not—benefit from eating onions?

Given niacin’s decades of use as a cholesterol drug, we have a good idea of its safety profile.

The effects of NAD+ boosters on aged rodents have been described in the medical literature as “profound,” “dramatic,” and “remarkable,” but do they help people?

Everything You Need to Know About Creatine Creatine is one of the most researched and popular supplements in the fitness and sports nutrition world. Whether you’re an athlete, bodybuilder, or just someone looking to improve your physical performance, creatine is often recommended as a safe and effective way to boost strength, power, and muscle mass. But what exactly is creatine, how does it work, and is it right for you? This article covers everything you need to know about creatine. What is Creatine? Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized in the human body. It is stored primarily in muscles (about 95%) and used as a quick source of energy during high-intensity, short-duration activities like weightlifting, sprinting, or jumping. The body produces creatine from three amino acids: arginine, glycine, and methionine. It can also be obtained through dietary sources such as red meat, fish, and poultry. However, the amount of creatine obtained from food is relatively small, which is why many people turn to creatine supplements to meet their needs. How Does Creatine Work? Creatine’s primary role is to help regenerate adenosine triphosphate (ATP), the molecule your body uses for quick bursts of energy. During high-intensity exercise, ATP is broken down into adenosine diphosphate (ADP) to release energy. Creatine phosphate donates a phosphate group to ADP, converting it back into ATP, which can then be used for more energy. By increasing the availability of ATP, creatine allows you to perform better during short, intense activities. This can lead to improvements in: Benefits of Creatine Types of Creatine There are several forms of creatine available, but the most researched and widely used is creatine monohydrate. Other forms include: For most people, creatine monohydrate is the best choice due to its proven effectiveness, affordability, and safety. How to Take Creatine Is Creatine Safe? Creatine is one of the most well-researched supplements and is generally considered safe for healthy individuals. Studies have shown no adverse effects on kidney, liver, or heart health when taken at recommended doses. However, people with pre-existing kidney or liver conditions should consult a doctor before using creatine. Common side effects (if any) are mild and may include: Who Should Take Creatine? Creatine is beneficial for: Myths About Creatine Food Sources of Creatine While supplements are the most efficient way to increase creatine levels, you can also get it from: However, you would need to consume large amounts of these foods to match the dose provided by supplements. Conclusion Creatine is a safe, effective, and well-researched supplement that can enhance athletic performance, increase muscle mass, and support overall health. Whether you’re a competitive athlete or a fitness enthusiast, creatine monohydrate is a worthwhile addition to your nutrition plan. As with any supplement, it’s important to follow recommended dosages and consult a healthcare professional if you have any underlying health conditions. By understanding how creatine works and incorporating it wisely, you can unlock its full potential and take your fitness goals to the next level.

How might we moderate the rare but very real risk of headbanging?