The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
I look at ketones as being kind of the next creatine, but it's going to take a while for the research. I think there's like 700 or more trials or studies on creatine, you know, showing the efficacy and the positive effect, whereas maybe there's maybe like 50 to 100 with ketones, but it's expanding very rapidly.
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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?
So, in many ways, they're not so much like a drug. It's like creatine monohydrate, right? So you can take...creatine is found in meat and it's found in other things. We can take exogenous creatine, and it has not only effect on skeletal muscle but on the brain. And I think we're getting an appreciation for creatine as like a nootropic even.
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.