The Case for Creatine

Creatine, once mainly used by bodybuilders, is now recognised for broader health benefits, including muscle growth and cognitive support.

Dr. Peter Attia, a longevity-focused physician, calls creatine monohydrate one of the most effective and well-researched supplements. Creatine is widely studied, with strong evidence for both safety and effectiveness.

While Executive Health typically avoids recommending supplements, given the overwhelming and often confusing landscape, we felt it was important to share the latest evidence on creatine. The data supporting its safety and benefits, especially for muscle and cognitive health, is strong and continues to grow.

Main Benefits:
• Creatine supplementation meaningfully improves muscle mass
• Shows promising evidence for supporting short-term memory, working memory, and cognitive resilience under stress. A 2024 meta-analysis of 16 randomised controlled trials found significant positive effects on memory

Who Can Benefit?
• Healthy adults: Increases muscle mass and strength, especially with resistance training
• Older adults: Helps prevent age-related muscle loss and supports function
• Women: Pre-menopausal women may see improved strength; post-menopausal women might need higher doses for similar benefits

Best Form:
Creatine monohydrate is the most studied, effective, and affordable form. Offers high absorption and the strongest clinical backing.

Safety:
• Generally safe at 3–5 grams per day for healthy individuals
• Those with kidney disease or risk factors should avoid high doses
• Pregnant or breastfeeding women should not use creatine due to limited safety data
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Dr. David Dodick, professor emeritus at Mayo Clinic, notes that long-term supplementation (3–5g/day) has not been shown to impair kidney function in healthy people.
Dr. Attia also emphasises safety at recommended doses but advises consulting a healthcare professional if you have kidney concerns or are pregnant or breastfeeding.

Conclusion:
Creatine provides health benefits beyond muscle building, including possible cognitive enhancements. Dr. Attia considers creatine a valuable addition to many wellness routines.

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