What the Science Says About Creatine

Dr. Rhonda Patrick and Dr. Darren Candow explore explains how creatine supports muscle, cognition, sleep, and aging. Learn why 10g daily may be more effective than the standard 5g, and how creatine benefits plant-based diets, mental health, and bone density.

In this episode of The Diary of a CEO, host Steven Bartlett interviews Dr Rhonda Patrick who explains how creatine supports brain energy metabolism, stress resilience and mood. She challenges common myths around bloating, hair loss and dosage, highlighting that most people underdose when aiming for cognitive benefits.

In this episode of The Human Upgrade Podcast, host Dave Asprey explains why creatine is one of the most overlooked nootropics for brain energy, mood, memory and mitochondrial health. He shares how creatine supports neuroplasticity, sleep, metabolism and even fetal brain development. You’ll learn how to dose it, stack it with caffeine and optimize absorption for both mental and physical performance.

This 2025 meta-analysis shows that older adults who combine creatine with simple resistance exercise experience greater muscle strength, less body fat, and better overall mobility than those who train without it. The results suggest that creatine can be a safe and powerful ally for healthy aging, helping maintain independence, confidence, and vitality.

Creatine isn’t just for the gym. New research highlights its impact on brain energy, hormone balance, and recovery, particularly for women and those with low dietary creatine intake, such as vegetarians. The review shows that supplementing can support mood, focus, and strength, making creatine a versatile nutrient for both everyday wellness and clinical health goals.

A growing body of evidence now links creatine with better brain performance. Meta-analyses reveal improvements in memory, attention, and mental speed, especially in people who are sleep-deprived or under stress. These findings confirm creatine’s unique role in supporting both physical and mental energy.

Even in healthy adults, creatine can enhance memory and mental clarity. This review of multiple clinical trials found that creatine supplementation improves recall and cognitive performance, particularly under fatigue or during demanding mental tasks. It reinforces creatine’s reputation as one of the most reliable brain and body supplements available.

After reviewing hundreds of clinical trials, researchers confirmed that creatine is safe across all age groups. No adverse effects on kidney or liver function were observed in healthy people. Instead, the studies highlight consistent benefits for physical performance, cognitive health, and recovery at every life stage.

This large 2025 meta-analysis confirms that creatine supplementation significantly boosts strength when combined with resistance training. Participants showed measurable gains in both upper- and lower-body performance, proving that creatine helps make every workout more effective for people at any fitness level.