Well, hello, hello, guys. You're listening to Beauty Bites with Dr. K. Secrets of a Plastic Surgeon.

And it's time for a five-minute Friday.

Let's talk all about creatine. I know you guys have been seeing this more and more on social media

and also in the biohacking healthcare world. Creatine is trending. And you should probably be taking it.

It actually has really good scientific evidence and I'm a fan.

I think all of us are struggling with building muscle mass and one of the best things that you can use

to improve muscle mass and resilience of your body is creatine.

When you hear creatine.

When you hear creatine, your mind might jump to bodybuilders or gym buffs,

but emerging science shows that it's much more than just a muscle-building supplement.

It's actually a powerful ally in the pursuit of healthy aging,

cognitive vitality, and overall wellness.

Studies recently consistently have shown that you get increased lean muscle mass and exercise capacity when you're doing short intensity, high intensity

exercise. When you're on creatine, you actually get that proven boost. In addition to strength

gains, research shows that creatine may provide

additional benefits like post-exercise recovery, injury prevention, if you're going through rehab

for any kind of muscle injury or joint or surgery, and it also has a potential for neurologic

benefits that may be relevant to sports. So it's safe, it's well tolerated, and the newest research shows that it's definitely something

we can add to our regimens with good safety and efficacy.

And the average dosing in the past that people have recommended for creatine has been somewhere

between 3 to 5 grams per day or 0.1

grams per kilogram of your body weight. There are over 500 peer-reviewed publications that

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