Key insights

• 💭 Creatine supplements may improve memory, especially in older adults; a meta-analysis of 10 studies showed positive effects on memory performance compared to a placebo.
• ⚠️ There are two famous safety concerns about creatine: kidney damage and hair loss. Studies have shown that creatine does not affect kidney function for most people, but may not be suitable for individuals with severe kidney disease. The link between creatine supplements and hair loss is inconclusive.
• 📉 The evidence does not show that creatine supplementation leads to increased hormone levels or hair loss. It is more likely that hormone levels increase due to exercise when taking creatine.
• 💧 Creatine supplements have been associated with concerns about uric acid, dehydration, and muscle cramping, but evidence suggests they may have the opposite effect. The most studied form is creatine monohydrate, which is cheap and well-absorbed. The recommended dose is 5 grams per day.
• 💪 Taking creatine monohydrate at 5g a day may improve muscle performance and recovery, but evidence for cognition improvement in younger adults is weak.
• 😴 Challenges such as lack of sleep or aging can decrease brain creatine levels.
• 🏋️ Exercise when taking creatine is more likely to increase hormone levels, not the creatine itself
• 🥦 No supplement can replace a healthy lifestyle

Q&A

• Does creatine improve muscle performance and cognition in younger adults?

  Taking creatine monohydrate at 5g a day may improve muscle performance and recovery, but evidence for cognition improvement in younger adults is weak. While there's strong evidence for improved muscle performance and recovery, there's weak evidence for improved cognition in younger adults. It's important to note that no supplement can replace a healthy lifestyle.

• What are the common side effects and recommended dose of creatine supplements?

  Creatine supplements were once thought to increase uric acid levels, leading to gout, but current evidence suggests they may actually decrease uric acid levels. Dehydration and muscle cramping were previously associated with creatine supplements, but there is no current evidence linking them to these side effects. The most studied form of creatine is creatine monohydrate, which is cheap and well-absorbed. The recommended dose of creatine is 5 grams per day, with no need for a loading dose of 20 grams as previously suggested.

• Does creatine supplementation increase hormone levels or cause hair loss?

  No, creatine supplementation does not increase hormone levels or cause hair loss. It is more likely that hormone levels increase due to exercise when taking creatine.

• What are the safety concerns regarding creatine?

  Two famous safety concerns about creatine are kidney damage and hair loss. Studies demonstrate that creatine does not affect kidney function for most individuals, but caution is advised for those with severe kidney disease and in need of dialysis. The link between creatine supplements and hair loss is inconclusive.

• Can creatine supplements improve memory?

  Yes, some studies found that creatine helps memory, especially in older adults and vegetarians. A meta-analysis of 10 studies demonstrated that creatine supplementation improved memory performance compared to a placebo, particularly strong in older adults.

• How does creatine support brain function?

  Creatine supports brain function by producing energy for crucial processes like memory and thinking. Research suggests that creatine supplements can increase creatine levels in the brain, potentially improving cognitive performance.

• 00:00 🧠 Creatine is not just for muscle performance; it also supports brain function by producing energy for crucial processes like memory and thinking. Research suggests that creatine supplements can increase creatine levels in the brain, potentially improving cognitive performance.
• 01:06 Creatine supplements may improve memory, especially in older adults; a metaanalysis of 10 studies showed positive effects on memory performance compared to a placebo.
• 02:20 There are two famous safety concerns about creatine: kidney damage and hair loss. Studies have shown that creatine does not affect kidney function for most people, but may not be suitable for individuals with severe kidney disease. The link between creatine supplements and hair loss is inconclusive.
• 03:33 The evidence does not show that creatine supplementation leads to increased hormone levels or hair loss. It is more likely that hormone levels increase due to exercise when taking creatine.
• 04:44 Creatine supplements have been associated with concerns about uric acid, dehydration, and muscle cramping, but evidence suggests they may have the opposite effect. The most studied form is creatine monohydrate, which is cheap and well-absorbed. The recommended dose is 5 grams per day.
• 05:52 Taking creatine monohydrate at 5g a day may improve muscle performance and recovery, but evidence for cognition improvement in younger adults is weak.