03/05/2026
We get a lot of questions about supplements. The latest is creatine. We just got back from continuing education, and since I am no expert on creatine, we decided to take a class from a doctor that is. This is what the actual RESEARCH shows:
While creatine MAY improve cognition in the older population, it did not show any improvement in younger adults.
Creatine does not affect bone density.
Creatines mechanism of action is that it slows down the breakdown of protein/muscle, but doesn't actually build muscle.
Creatine increases carbohydrates in the muscle. For elite athletes this is crucial. However, most Americans have wayyyy too many carbs in their diet, and are not using them (hence the weight gain, diabetes, hypertension, etc). We know that normal carbohydrate uptake to the muscles is around 75-85%. Unless you are seriously working out, you don't need anymore.
If my child were a college athlete, yes, I would suggest they take it. The rest of us would be wiser to place our money on supplements for the bigger health picture.
