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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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Does Creatine have Cognitive Benefits? | Rhonda Patrick, Ph.D. — Whalespan

Content›Video›Does Creatine have Cognitive…

Does Creatine have Cognitive Benefits? | Rhonda Patrick, Ph.D.

Peter Attia8m · 2025-10-24

Claims Made

18

Claims Supported

14

Support Rate

78%

Support rate

14 of 18 claims supported

14 supported4 partial / not

Claims from this content

16

✓Well SupportedThe anti-inflammatory effects of creatine are more apparent under conditions of stress than with adequate sleep and nutrition.✓Well SupportedA creatine loading period of 20 grams for one week can increase brain creatine levels, and a daily dose of 5 grams may achieve similar brain creatine levels over time.✓Well Supported20 grams of creatine per day has been studied for neurodegenerative diseases like Alzheimer's and dementia, and may be helpful for cognitive deficiency and memory issues.◐Partially SupportedA daily dose of 5 grams of creatine may be insufficient to increase brain creatine levels.Well Supported

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Attia walks back the clinic protocol: too aggressive for healthy adults

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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✓

Creatine supplementation may lead to a perceived reduction in afternoon sleepiness.

✓Well SupportedStudies on creatine's cognitive effects measure processing speed and memory, with benefits most pronounced under stress.

✓Well SupportedCreatine is inexpensive and has no known downsides, with studies showing safety for doses up to 20-30 grams per day for over five years.

◐Partially SupportedLoading creatine at 30g/day for a week saturates muscle cells faster than 5g/day but can cause gastrointestinal issues.

✓Well SupportedAugmenting ATP creation with creatine may address brain energy deficits associated with dementia pathways.

✓Well Supported10 grams of creatine per day is expected to become the new baseline recommendation.

✓Well SupportedBelief in the efficacy of creatine can enhance its effects, potentially to a degree comparable to its direct physiological impact.

✓Well SupportedTaking 10 grams of creatine daily is generally safe, with potential side effects including GI irritation or diarrhea.

✓Well SupportedThe brain consumes approximately 20% of the body's total caloric intake, despite weighing less than 2% of body weight.

◐Partially SupportedRhonda Patrick took 15-20 grams of creatine per day after sleep deprivation.

✓Well SupportedStrategic creatine supplementation is a simple and effective tool for improving mental performance, recovery, and resilience under conditions of elevated brain stress.

◐Partially SupportedUnderdosing supplements or drugs can lead to incorrect conclusions about efficacy.