What is creatine?

Creatine is a compound that can be taken as a supplement, with effects on muscle and brain function.

• Mar 2026 - Dr. Rhonda Patrick reported that many creatine gummies sold commercially were found to contain no actual creatine when tested.
• Jun 2026 - Darren Candow stated that a study of 20 Alzheimer’s patients taking 20 grams daily for 8 weeks increased brain creatine by 11% and improved cognitive test scores.
• Jun 2026 - Darren Candow noted that young athletes taking 5 grams daily slept an average of 1 hour longer on training days.
• Jun 2026 - Darren Candow said that in skeletal muscle, elevated creatine levels take about a month to return to baseline, while in the brain it may take 5 weeks to 3 months.
• Jun 2026 - Darren Candow indicated that the lowest dose shown to have bone benefits is 8 grams, up to 12 grams, but only when combined with exercise.
• Jun 2026 - Darren Candow observed that a healthy brain likely does not need creatine, but a stressed brain may benefit, with higher doses potentially needed for greater stress.