My Favorite Supplement to Improve Focus & Performance

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Paul Saladino9m · 2025-04-11

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31

Claims Supported

26

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84%

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26 of 31 claims supported

26 supported5 partial / not

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Well SupportedVegans and vegetarians may be deficient in creatine, leading to cognitive impairment, as supplementation has been shown to improve cognitive function in these groups.Well SupportedA creatine loading protocol involves taking 5 grams four times daily for 5-7 days to saturate muscles.Well SupportedCreatine supplementation may enhance the function of frontal cortical circuits involved in mood regulation and motivation, potentially assisting in mild depression.Partially SupportedIncreased creatinine levels due to creatine or high meat intake are not harmful and may warrant cystatin C testing for kidney function assessment.Well Supported

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A. Volkovreader

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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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Individuals supplementing with creatine or consuming a high-meat diet should also measure cystatin C in addition to creatinine to accurately assess kidney function.

Well SupportedChecking homocysteine levels is sufficient to assess the need for folate and riboflavin without genetic testing.

Well SupportedVegans and vegetarians experience the most significant benefits from creatine supplementation, including cognitive enhancement.

Well SupportedIt is not possible to obtain all the creatine the body needs from diet alone, even with a high meat intake, unless one is a hypercarnivore consuming pounds of meat daily.

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.

Well SupportedCreatine monohydrate should be purchased in its purest form, without fillers or extra ingredients, unless for flavoring.

Well SupportedCreatine synthesis is designed to fluctuate with methyl group availability, allowing for synthesis when methyl donors are abundant and reduced synthesis during fasting.

Well SupportedA meta-analysis of 16 RCTs found that creatine had a positive effect on memory.

Well SupportedChecking homocysteine levels and monitoring overall well-being are indicators of methylation process efficiency.

Well SupportedIndividuals on keto or Paleo diets consuming less than a pound of meat daily are likely to benefit from creatine supplementation.

Well SupportedHomocysteine levels ranging from 10-12 indicate inefficient methylation and folate cycles, and can be improved by supplementing with creatine, consuming riboflavin, and ensuring adequate folate intake.

Well SupportedIncreasing choline intake and creatine supplementation are data-backed strategies to mitigate issues arising from poor methylation capacity.

Partially SupportedObjective metrics for health assessment include fasting insulin, blood folate levels, and homocysteine levels.

Well SupportedThe majority of the body's creatine is stored in muscles, with significant amounts also found in the heart, brain, and testicles.

Partially SupportedElevated blood creatinine can indicate impaired kidney function.

Partially SupportedCreatine supplementation may reduce methylation demand by up to 50%, potentially lowering folate requirements.

Partially SupportedThe body produces about half the amount of creatine needed for optimal levels.

Partially SupportedCreatine supplementation enhances exercise performance by 10-20% for intense exercise.

Partially SupportedVegetarian muscles have 20-30% lower creatine stores compared to omnivore muscles.

Partially SupportedPaul Saladino's homocysteine levels previously ranged from 10-12, indicating suboptimal methylation and folate cycles.