Managing the Creatine Conversation in Primary Care
A summary of our March 25th webinar in case you missed it. What Healthcare Professionals, Brands, and Curious Consumers Need to Know.
Creatine monohydrate is one of the most evidence-backed supplements in nutritional science. It is safe, effective, and backed by over 680 peer-reviewed clinical trials. However, the standard 3–5g daily dose was designed for muscle (not the brain), and the evidence for cognitive and longevity benefits points clearly toward higher doses. This is what the science actually says, and how to talk about it confidently.
On Wednesday, March 25th, Jenerise hosted its second Get CreatinED webinar: Managing the Creatine Conversation in Primary Care. Professionals, brand founders, and curious consumers joined us for a science-led, peer-reviewed, commercially independent session designed to cut through the noise and equip people with real answers.
Two of our monthly guest experts led the evening. Isabelle Statovci, Senior Director of Clinical Science, tackled the research reality of creatine and brain health. David Propst, a physician assistant and doctoral researcher, dismantled the most persistent creatine myths and laid out who benefits most from supplementation. Here is what they said.
Creatine and the Brain
The claim you see everywhere (that 5g of creatine a day gives you an instant cognitive boost) is not reliably supported by the research. That is not a reason to dismiss creatine for brain health. It is a reason to understand it more carefully.
The brain contains approximately 5% of the body's total creatine. It functions as what Isabelle described as an emergency sprint battery; phosphocreatine rapidly regenerates ATP during high-demand cognitive tasks, making it critical during periods of mental stress, sleep deprivation, and hypoxia. The mechanism is real and compelling.
The problem is delivery. The creatine transporter in the brain operates at near saturation under normal physiological conditions, which is why the standard 3–5g dose often fails to reliably raise brain creatine at all. Higher doses, the research is increasingly pointing toward 10g, and the current Alzheimer's CABA trial is testing 20g, are needed to meaningfully shift brain creatine levels.
A 2024 meta-analysis showed positive effects on memory and attention, but overall cognition did not reach statistical significance, partly due to methodological inconsistencies across pooled studies. The strongest signals remain in metabolically stressed populations: sleep-deprived individuals, those experiencing mental fatigue, and those in hypoxic conditions.
The Alzheimer's feasibility study (8 weeks, 20 participants) showed an 11% increase in brain total creatine and improvements in fluid cognition and working memory. It is a proof of concept, not a treatment claim. The next generation of trials will be decisive.
The honest clinical framework, as Isabelle put it: it depends on which brain, in which state, and at what dose.
The Most Common Creatine Myths
David Propst walked through the questions that come into clinics, DMs, and GP surgeries every week.
Does creatine damage your kidneys? No. Creatine breaks down into creatinine, which can elevate readings used to calculate eGFR, leading to the false assumption that kidney damage is occurring. Creatinine itself is not toxic to the kidneys. For a more accurate picture of kidney function in creatine users, use cystatin C and urine albumin tests rather than relying on creatinine alone.
Does creatine cause hair loss? No. The 2009 study that started this myth measured DHT… not actually hair. DHT levels remained within normal physiological range, and no hair was counted. A 2025 study using dermatologists to count follicles found no difference between creatine and placebo groups after 12 weeks.
Is creatine a steroid? No. It is an amino acid derivative, made from three amino acids, found naturally in meat and fish. It is not structurally similar to steroids and does not produce steroid-type effects.
Does creatine cause bloating and water retention? For some people, that seems to be experienced, particularly at higher loading doses of 20g per day. Although no research supports the mechanism behind this. The solution is simple: start lower, at 1–3g per day, and increase slowly. A lower dose is equally effective after 28 days.
Who Benefits Most from Creatine Supplementation?
This is where the conversation gets particularly important. The people most likely to benefit from creatine are currently the least likely to supplement with it.
Women, across every life stage, represent one of the highest-yield populations. Gram for gram, women have lower baseline creatine stores than men, which typically means a greater capacity to respond to supplementation. Benefits span lean mass, physical function, bone geometry, and emerging evidence in mood, from adolescence through post-menopause.
People at risk of sarcopenia, muscle loss that accelerates after 30 and becomes clinically significant after 60, have consistent evidence behind creatine plus resistance training as a combined intervention.
Those using GLP-1 medications such as Ozempic and Wegovy face documented lean mass loss alongside fat loss. Creatine, co-prescribed with properly structured resistance training, is a logical and promising companion, though the dedicated clinical trials do not yet exist.
In all cases, resistance training is not optional. Creatine without movement is not a muscle strategy.
Frequently Asked Questions
What is the best form of creatine to supplement with? Creatine monohydrate. It represents over 95% of all clinical research, and no other form is superior for muscle uptake or performance outcomes.
How much creatine should I supplement with per day? For muscle performance, 3–5g per day is effective over 28 days without a loading phase. For potential cognitive or neuroprotective benefits, the emerging research points toward 10g or higher, though optimal dosing for the brain is still being established.
Do I need to do a loading phase? No. A lower daily dose of 3–5g reaches effective muscle saturation within 28 days and produces fewer gastrointestinal side effects than a 20g loading protocol.
Is creatine safe for people with kidney disease? People with chronic kidney disease should work with a healthcare provider and have their labs monitored more frequently. There is no evidence that creatine is harmful in this population, and some research suggests that those with kidney disease may have naturally lower creatine levels and benefit from supplementation, but more evidence is needed.
Can women supplement with creatine? Yes. Women are one of the most underserved and highest-benefit populations for creatine supplementation, with evidence across lean mass, physical function, and bone health at every life stage.
Does the timing of creatine supplementation matter? No. Consistency matters far more than timing. Supplement it whenever it fits your routine.
Is creatine safe for long-term use? Yes. Over 680 peer-reviewed clinical trials with nearly 13,000 participants in creatine groups have shown no indication of harm. Creatine monohydrate is recognised as Generally Recognised as Safe (GRAS) by the FDA.
Our next Get CreatinED webinar takes place on Wednesday, 24th June, and is focused on creatine for youth athletes. Registration details coming soon.
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We all rise together,
The Jenerise Creatine Education Team
