Do I need a creatine loading phase?

A loading phase of 20 grams per day for 2-7 days rapidly saturates muscle creatine stores but can cause water retention or GI irritation. For muscle performance, a loading phase isn't strictly necessary; 2-3 grams daily will saturate muscles in about 30 days. However, for brain benefits, higher loading doses like 20 grams per day for at least a week might be more effective due to the blood-brain barrier's resistance.

How does creatine benefit bone health?

Creatine directly increases osteoblast cells, which are responsible for bone formation, by providing them with fuel. Indirectly, it has anti-catabolic effects, reducing osteoclast activity (bone resorption). While it may not significantly increase bone mineral density in healthy individuals, it can decrease bone mineral density loss and improve bone strength, especially when combined with weight-bearing exercise.

Can creatine improve cognitive function, especially during stress or sleep deprivation?

Yes, creatine can improve memory and cognition, particularly when the brain is metabolically stressed, such as during sleep deprivation, jet lag, or mental fatigue. While 5 grams might offer some benefits, studies show acute doses of 20-25 grams can significantly increase brain creatine content and improve cognitive performance during these stressful times.

Is creatine safe for children and pregnant women?

Research suggests creatine is safe for children, improving health, agility, coordination, and muscle mass without adverse effects. For pregnancy, while current human data is limited to subjective questionnaires, there's no evidence to suggest issues, and research is ongoing to evaluate its safety and potential benefits for fetal development and the mother.

Does creatine cause weight gain or increase body fat?

Creatine does not typically cause fat gain. While it can lead to some water retention and initial weight gain due to increased intracellular water, research suggests it increases lean body mass and may even cause a small decrease in body fat (around 1% or 0.5 kg) in combination with weight training.

Is creatine bad for the kidneys or liver?

Extensive research, including studies with 11 grams per day in post-menopausal women, has shown that creatine does not adversely affect renal, liver, or cardiovascular cells in healthy individuals. Elevated blood creatinine levels, a byproduct of creatine metabolism, can be a false positive for kidney dysfunction, so it's important to inform your doctor about supplementation.

Can creatine cause baldness or hair loss?

No, the myth that creatine causes baldness is largely unsubstantiated. While one study in rugby players showed a temporary increase in dihydrotestosterone (DHT) within normal physiological ranges, there was no direct measurement of hair loss, and numerous participants taking creatine have reported no increase in hair thinning.

What is the best type of creatine to take?

Creatine monohydrate is considered the gold standard due to its extensive research on safety and efficacy. Other forms, like creatine hydrochloride, have not consistently shown superior effects or bioavailability once in the bloodstream. For quality, look for pharmaceutical-grade creatine monohydrate that is third-party tested, such as CreaPure.

What is the optimal timing for creatine supplementation?

The timing of creatine supplementation appears to be less critical than consistent daily intake. However, taking it in close proximity to exercise (an hour before or right after) may be slightly more advantageous as muscle contraction enhances its uptake. If you work out multiple times a day, consider taking it around each session.

The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD

FoundMyFitness

Science & Technology3 min read111 min video

Mar 31, 2025|560,371 views|13,422|1,178

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Key Moments

TL;DR

Creatine offers benefits beyond muscle, including brain health, bone density, and recovery. Dosing varies, but 5-10g daily is common for general health.

Key Insights

Creatine's benefits extend beyond muscle strength to include improved cognitive function, bone health, and recovery.

Optimal dosing depends on goals, with 5-10g daily being a common recommendation for general health, while higher doses (20g) may be beneficial for acute stress or brain saturation.

Creatine monohydrate remains the gold standard due to its safety and efficacy, despite marketing for alternative forms.

While Creatine does not directly increase protein synthesis, it supports muscle growth by enhancing training volume and potentially reducing protein breakdown.

Emerging research suggests Creatine may play a role in managing age-related cognitive decline, traumatic brain injury, depression, and potentially even certain cancers.

Creatine is generally safe for most populations, including children and potentially pregnant women, with minimal side effects when taken appropriately.

BEYOND MUSCLE: EXPANDING CREATINE'S BENEFITS

While initially recognized for its role in enhancing athletic performance by boosting ATP production for explosive energy, Creatine's applications have significantly broadened. Emerging research now highlights its potential benefits for bone health, cardiovascular function, and crucially, brain health. This evolution signifies a shift from its use solely by young male athletes to a consideration for nearly anyone, regardless of age or activity level.

MECHANISMS OF ACTION: HOW CREATINE WORKS

Creatine primarily aids muscle performance by maintaining ATP levels during high-intensity exercise, allowing for greater training volume and delaying fatigue. It enhances the recruitment of Type II muscle fibers, crucial for power and strength, and speeds up recovery between sets. Beyond muscle, its cellular mechanisms are being explored for roles in calcium uptake, anti-inflammatory pathways, and anti-catabolic effects, contributing to its diverse benefits.

BRAIN HEALTH AND COGNITIVE FUNCTION

The brain, a high-energy consumer, also benefits from Creatine. While the brain produces its own Creatine, supplementation, particularly under stress (like sleep deprivation or aging), may increase brain Creatine stores. Studies suggest higher doses (around 10-20g daily) may be necessary to saturate the brain due to its blood-brain barrier, potentially improving memory, cognition, and mitigating effects of mental fatigue and neurodegenerative conditions.

BONE HEALTH AND LONGEVITY

Creatine shows promise in supporting bone health by potentially increasing osteoblast activity and, more significantly, reducing osteoclast activity (bone resorption). While not directly increasing bone mineral density, it appears to decrease bone density loss, particularly around the hip, offering a preventative role. Combined with weight-bearing exercise, it could be a valuable strategy for maintaining skeletal integrity and reducing fracture risk in aging populations.

OPTIMAL DOSING AND SUPPLEMENTATION STRATEGIES

For muscle saturation, a loading phase of 20g daily for 2-7 days is rapid but not essential. Maintenance can be achieved with 3-5g daily. For broader benefits including bone and brain, higher daily doses (5-10g) are often recommended, with some individuals opting for 10-20g during periods of significant stress (e.g., sleep deprivation, intense training). Consistency is key, and micro-dosing or taking Creatine with food can mitigate potential GI discomfort.

SAFETY, MYTHS, AND EMERGING APPLICATIONS

Creatine monohydrate is exceptionally safe, with Creatinine elevation in blood tests being a false positive for kidney damage, not indicative of harm. Myths about dehydration, cramping, and hair loss are largely unsubstantiated by current research. Emerging applications show potential in managing depression, aiding TBI recovery, supporting male fertility, and as a preventative measure in children and potentially during pregnancy, highlighting its broad health implications.

Mentioned in This Episode

●Supplements

●Concepts

●People Referenced

Optimizing Creatine Supplementation

Practical takeaways from this episode

Do This

Consider 5-10 grams of creatine monohydrate daily for muscle, bone, and brain benefits, especially as you age.

Take creatine with food, particularly carbohydrates and protein, to enhance absorption and reduce GI irritation.

Split higher daily doses (e.g., 5-10g) into smaller, more frequent doses (e.g., 2.5g twice a day) to minimize GI issues.

Engage in weight-bearing exercise, resistance training, or Plyometrics for optimal bone health benefits when supplementing with creatine.

Tell your doctor you are taking creatine if you get blood tests for kidney function, as elevated creatinine can be a false positive.

Consider higher acute doses (20-25g) during periods of high metabolic stress like sleep deprivation, jet lag, or after TBI.

If you are vegan or vegetarian, consider creatine supplementation due to lower dietary intake.

Ensure your creatine supplement is third-party tested and, ideally, creatine monohydrate of pharmaceutical grade like CreaPure.

Avoid This

Do not expect creatine to replace pharmaceutical interventions for severe conditions like osteoporosis.

Avoid combining high doses of caffeine (over 250mg) with creatine due to potential cellular interference with muscle relaxation.

Do not assume creatine causes fat gain; it has been shown to decrease body fat and increase lean mass.

Do not believe the myth that creatine causes dehydration or muscle cramps; it super-hydrates muscle.

Do not worry about creatine causing baldness; the evidence for this myth is weak and unreplicated.

Do not stop resistance training; creatine is an adjunct, not a replacement for exercise in improving muscle and bone health.

Common Questions

For general health, including muscle, bone, and brain benefits, a daily dose of 5-10 grams of creatine monohydrate is often recommended. While 2-3 grams can saturate muscles over 30 days, higher doses like 7-9 grams (0.1-0.14g per kg body weight) are increasingly suggested for broader systemic benefits.

Topics

Exercise Performance Brain Cognition Sleep Improvement Anti-inflammatory Anti-catabolic Neuroprotection Depression Cardiovascular Health Dosing Protocols Creatine Monohydrate Supplement Myths

Mentioned in this video

personDr. Darren Candow

Leading researcher in creatine and muscle aging, published over 140 papers on nutrition and exercise performance. Guest on the podcast.

personMike Ormsbee

Researcher who recently published a study with Eric Rawson on creatine's favorable effects on macro and microvascular function in older adults.

personRoger Harris

Introduced the seminal creatine loading phase protocol in 1992.

personEric Rawson

Researcher who recently published a study with Mike Ormsbee on creatine's favorable effects on macro and microvascular function in older adults.

supplementBisphosphonates

A class of drugs that preserve the skeleton by reducing bone resorption. Creatine shows some similar anti-resorptive effects but is not a replacement.

personDr. Sergej Ostojic

A leading creatine researcher from Norway who has studied creatine's effects on male fertility, showing it improves vitality and mobility of sperm.

personMark Tarnopolsky

Medical doctor and creatine researcher who wrote a section on creatine and cancer in the 'Myths and Misconceptions Part Two' paper.

entityAstrocytes

Glia cells in the central nervous system that act as a filter for the blood-brain barrier and lack creatine transporters, making brain creatine uptake blunted.

personChad Giersch

A profound researcher at the Mayo Clinic who has studied creatine in children and adolescents, finding no adverse effects.

supplementCreaPure

A highly pure, pharmaceutical-grade creatine monohydrate from Germany with GRAS status, known for being third-party tested and having fewer impurities.

entityNeurofilament light chain

An indicator of neuronal damage, shown to be reduced by creatine supplementation in some studies.

personAbby Smith-Ryan

Leading researcher at UNC looking into creatine supplementation during pregnancy and fetal development.

supplementL-Glutamine

An amino acid mentioned by the interviewer as a supplement she takes, which has shown benefits for activated T-cells and reducing respiratory illness in endurance athletes.

personStacy Olajide

Leading researcher in Australia on creatine and pregnancy; concluded more randomized controlled trials are needed for safety in unborn children and mothers.

entityDihydroxytestosterone (DHT)

A hormone derived from testosterone, which temporarily increased in one study of rugby players taking high-dose creatine; linked to hair follicle loss.