Evidence report · Muscle and strength

Creatine

Creatine monohydrate at 3-5g a day supports strength and muscle, and the brain under stress, sleep loss and aging. A rise in creatinine on a blood test is expected when you take it and is not kidney damage.

Verdict

Strong consensus for

Creatine is worth taking.

10 sources: 7 positive, 2 partly, 1 neutral

10 sources: 7 positive, 2 partly, 1 neutral

17 sources credited25 counted mentions50 episodes · 85 h23 checked quotesChecked against the tape 2026-06-17

Does it work?

Each claim gets one verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.

positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.

  1. Strong consensus for

    Creatine is worth taking.

    10 sources: 7 positive, 2 partly, 1 neutral.

    Researchers say

    7 positive, 1 neutral

    Studies show

    2 partly

    2 cited on tape, not yet checked against the paper

    124 more not counted · see why
    We could not tell where the evidence comes from. 31
    The study cited could not be identified. 28
    We could not confirm who is speaking. 25
    We could not tell what position it takes on this claim. 23
    A host's remark inside an interview. 16
    Part of a sponsor's ad. 1
    Show the receipts from 10 sources

    1. Louisa Nicola Video · positive · 2 mentions

      on Rangan Chatterjee's channel, at 1:45:32 · positive · Opinion

      “however creatine and omega-3 fatty acids by far across the board everyone should be taking them”

      on Rangan Chatterjee's channel, at 13:00 · positive · Opinion

      “However, creatine and omega-3 fatty acids by far across the board, everyone should be taking them.”

    2. Darren Candow, on FoundMyFitness, at 1:13:14 Video · positive · Opinion

      “I would give my children creatine for sure as early as possible”

    3. Dr. Kyle Gillett, on Huberman Lab, at 1:01:49 Video · positive · Opinion

      “Creatine is interesting because it has multiple different effects.”

    4. Dr Michael Israetel, on The Diary Of A CEO, at 1:15:38 Video · positive · Opinion

      “creatine Works to build muscle it's got awesome cognitive benefits it's just healthy for you and it's great”

    5. Jeff Cavaliere Video · positive · 2 mentions

      on The Diary Of A CEO, at 1:52:53 · positive · Opinion

      “The two that rank at the very very top of the list are going to be creatine monohydrate”

      on The Diary Of A CEO, at 1:57:16 · positive · Opinion

      “You're able to generate more work in a in a workout.”

    6. Dr. Stacy Sims, on Huberman Lab, at 1:53:44 Video · positive · Opinion

      “the number one is creatine creatine for women doesn't matter what age it's really important”

    7. Mark Hyman, on The Dr. Hyman Show, at 19:28 Video · positive · Opinion

    8. American Journal of Psychiatry 2012, cited on Huberman Lab, at 24:52 Study · partly

      “in 2012 published a study which was a randomized double blind placebo control trial of oral creatine monohydrate and what it found is that it could augment or enhance the response to a selective serotonin reuptake inhibitor”

    9. Mike Ormsbee, cited on FoundMyFitness, at 59:59 Study · partly

      “they show some very small favorable effects from creatine supplementation”

    10. Bryan Johnson Video · neutral · 2 mentions

      on Bryan Johnson's channel, at 03:42 · neutral · Opinion

      “This is two and a half grams of creatine.”

      on Bryan Johnson's channel, at 00:56 · neutral · Opinion

  2. Leaning for

    Creatine improves muscle strength and brain function.

    8 sources: 5 positive, 2 partly, 1 negative.

    Researchers say

    3 positive, 1 partly

    Studies show

    2 positive, 1 partly, 1 negative

    4 papers we read

    79 more not counted · see why
    The study cited could not be identified. 34
    We could not confirm who is speaking. 16
    We could not tell where the evidence comes from. 11
    A host's remark inside an interview. 10
    The study is not yet read in full. 4
    We could not tell what position it takes on this claim. 3
    Part of a sponsor's ad. 1
    Show the receipts from 8 sources

    1. Louisa Nicola, on Rangan Chatterjee's channel, at 12:18 Video · positive · Opinion

      “if you take monohydrate specifically, it helps give your cell more energy and it also helps with your brain.”

    2. Dr Michael Israetel, on The Diary Of A CEO, at 1:15:38 Video · positive · Opinion

      “creatine Works to build muscle it's got awesome cognitive benefits it's just healthy for you”

    3. Cynthia Thurlow, on The Dr. Hyman Show, at 41:52 Video · positive · Opinion

      “I think about it in terms of muscle protein synthesis but I also think about cognition and brain health”

    4. Systematic review, Int J Environ Res Public Health, 2020, PMID 32349356 Study · positive

      Creatine supplementation increased lean tissue mass, type II fiber area, insulin-like growth factor-1, muscular strength, muscular endurance, Wingate mean power output, and brain function (memory and intelligence) in vegetarian participants.

    5. Controlled trial, J Int Soc Sports Nutr, 2026, PMID 42578920 Study · positive

      CrM supplementation with and without exercise and diet intervention may help middle-aged and older adults maintain muscle mass and strength while favourably affecting selected markers of health and cognitive function.

    6. Dr. Stacy Sims, on Huberman Lab, at 1:53:44 Video · partly · Opinion

      “creatine for women doesn't matter what age it's really important we're seeing a lot for brain mood”

    7. Pooled analysis, Nutr Rev, 2023, PMID 35984306 Study · partly

      This systematic review and meta-analysis revealed that creatine monohydrate supplementation has a beneficial effect on memory performance in healthy individuals.

    8. Controlled trial, PLoS One, 2013, PMID 24098469 Study · negative

      Creatine supplementation did not promote any significant change in cognitive function and emotional parameters in apparently healthy older individuals.

7 more claims on dose, form and timing, each with its verdict and receipts, are in the full report.

How much, which type, and when?

Free with an account ↓
Dose
Form
Timing
Evidence
Verdict
Strong consensus for · 10 sources: 7 positive, 2 partly, 1 neutral

Is it safe for me?

6 risks to check before you start

  1. A high creatinine on bloodwork is the #1 reason people quit creatine, and it is a false alarm. Creatine raises serum creatinine as a normal byproduct of muscle metabolism, not as a sign of kidney damage. Tell your doctor you take it, and ask for a cystatin C test for an accurate kidney reading (Layne Norton, on The Drive; Lauren Colenso-Semple, on Huberman Lab).
  2. Bloating, cramping and diarrhea can occur, especially during loading phases of 20g/day. Start with 3-5g daily to avoid this.
  3. Water retention and a temporary gain of 2-4 lbs are common in the first 1-2 weeks, because creatine draws water into muscle cells. It is water, not fat.
  4. No solid evidence links creatine to hair loss. The one study often cited showed a rise in DHT but had real limits in its methods (Layne Norton, on The Drive; Darren Candow, on FoundMyFitness).
  5. People with kidney disease should talk to their doctor before taking creatine, as impaired kidneys may not handle the extra load.
  6. Gummies and capsules often hold too little creatine and may dissolve poorly. Powder mixed in liquid works best and costs less.

Why do the sources disagree?

Built from every credited researcher and cited study on each claim.

Strong consensus for

Creatine is worth taking.

Supports it · 7
Partly · 2
Leaning for

Creatine improves muscle strength and brain function.

Supports it · 5
Partly · 2
Against it · 1

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About This Analysis

This report on Creatine draws on 50 videos (85 hours analyzed) out of 3,700+ hours of recorded interviews with 370+ researchers and doctors, plus 18,100+ research studies. Every mention of a claim gets a stance, and the verdict is worked out from all of them, never written by hand.

The full report adds 9 key findings and the dose and protocol. It also has the verdict on every claim, a receipt for each mention, the risks to check, and what combines with it.

Frequently Asked Questions

How much creatine should you take per day?
3-5g daily is enough for general health and performance, and 5g saturates muscle without a loading phase (Andy Galpin, on Huberman Lab; Layne Norton, on The Drive). Up to 10g/day is suggested for brain benefit, and 10-20g daily during acute high-stress periods like sleep deprivation (Rhonda Patrick, on The Drive).
Do you need a loading phase for creatine?
No. Five grams daily saturates muscle without loading (Layne Norton, on The Drive). Loading at 20g/day for 5-7 days gets there faster but often causes bloating and cramping.
Does creatine cause hair loss?
No solid evidence links creatine to hair loss (Layne Norton, on The Drive; Darren Candow, on FoundMyFitness). The one study often cited showed a rise in DHT but had real limits in its methods.
What is the best form of creatine?
Creatine monohydrate is the gold standard (Layne Norton, on The Drive). Pricier forms like HCL, ethyl ester or buffered creatine work no better. NSF-certified powder mixed in water or a shake is the simplest choice; gummies and capsules can be underdosed.
Does creatine help with brain function?
Yes, mostly under strain: stress, sleep deprivation and aging. The brain uses 20% of the body's energy, and creatine helps it recycle ATP (Rhonda Patrick, on The Drive). 5g a day is the dose cited for cognition (Andrew Huberman).

Common Questions

What is the best form of creatine? How much creatine should you take per day? Is 20g of creatine a day too much? Does creatine cause hair loss? Does creatine help with brain function? Does creatine help with brain fog?

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Unlock the Full Report

Get dosages, timing and the verdict on every claim with its receipts for Creatine.