We can't find evidence that holds up here. Proponents are reasoning from mechanism or analogy rather than direct human data, and the most credible skeptics raise objections we can't dismiss.
And the claims about brain health, I think, are premature because the data that we have to date are people in some kind of a deficit. So they were Alzheimer's patients. They were clinically depressed and also taking SSRIs. They were undergoing extreme sleep deprivation. They had a traumatic brain injury. This is really interesting literature, but I think it's been repackaged to tell people that you're getting some sort of cognitive boost with creatine.
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
um all those dementia and Alzheimer's we're not seeing a lot of problems there's been a few small scale studies to show benefits but when you look at a properly sample sized study there was a big one five years in Germany didn't see any greater effects um
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.