Peter Attia· MD
you don't need to buffer creatin creatin is stable in stomach acid
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
you don't need to buffer creatin creatin is stable in stomach acid
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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?
monohydrate means that creatine is linked to water so when it comes to your GI tract the water diffuses in the hydrochloric acid of your stomach so that molecule it's very unique it can actually get through our small intestine intact unlike protein which gets degraded creatine is very unique it it's because the acidity of our stomach is actually too acidic it doesn't like it so much uh so it gets through and then when it gets in our blood the creatine that you're taking from supplementation monohydrate is identical to what's being synthesize in the liver so that's likely why the safety profile is so exceptional
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.