What’s the hype with creatine (and why your cells love it)
Creatine helps recycle ATP (the “battery” that powers movement, thinking, and repair). Your body makes some on it’s own and you get some from food (mostly meat and fish, veggies/fruits have trace amounts). A few science-y notes made simple:
When we produce creatine ourselves, it uses a lot of methyl groups. Supplementing can free up methylation capacity, potentially helpful if your methyl cycle is already working hard (think: if you've been a patient of ours and needed support in your methylation pathway, or with low protein intake/ vegetarian/vegan patterns). Most of your creatine lives in muscle, but the brain, liver, kidneys, and heart keep their own stash too.
Where creatine shines for prevention
Alzheimer’s (early-stage, pilot data): A small study using high-dose creatine saw increases in brain creatine and improvements on several cognitive measures. It’s preliminary but encouraging and low-cost with a strong safety profile.
Healthy aging & mobility: In older adults, creatine + resistance training outperforms training alone for strength, lean mass, muscular endurance, and even bone density. Translation: more muscle, better function, stronger bones.
Cardiovascular support: Creatine can support how well blood vessels dilate in a positive direction.
Brain & mood: Small trials report better working memory, attention, mental stamina under stress (sleep loss), and potential benefit as an adjunct in depression treatment.
Genetics (our fav)
There’s an interesting gene we test for called CKM. People with the C allele tend to do better with strength and power-based activities and may have more protection against muscle breakdown, but often see slower improvements in cardio fitness unless they include strength or interval training. Those with the T allele usually respond more easily to endurance training and are more naturally suited for longer, steady-state exercise. For C allele carriers, strength work (and creatine) can be especially helpful for building and maintaining fitness.
How to use creatine
If you and your clinician decide it’s a fit, here’s an approach to consider:
Dosing options (adults):
With loading: 20g/day split into 4 doses (about 0.3 g/kg/day) for 5–7 days, then 3–5g/day to maintain (meant to saturate muscle creatine stores quickly)
No loading: 3–5g/day consistently; muscle stores rise more gradually over a few weeks.
Timing: Whatever you’ll remember. Pairing with a meal can help GI comfort. Hydrate well.
Safety & side notes
Common effect: A few pounds of weight gain from water in the muscle and/or lean mass
Kidneys: If you have kidney disease or risk factors, get personalized clearance.
GI upset: More likely with big single doses. Split doses or take with food if you’re sensitive. Can consider HCL form.
Medications & conditions: If you’re pregnant, TTC, breastfeeding, on psych meds, or managing medical conditions, loop in your clinician
My UPDATED stance
Creatine earns a yes from me for many adults when matched to the right goals and supervised thoughtfully!
This post is for educational purposes only and reflects my professional opinion. It is not medical advice and is not a substitute for personalized care from your healthcare provider.
