Creatine
Most well-researched sports supplement, now recognized for cognitive benefits and healthy aging support.
Evidence Summary
Hundreds of studies. Clear muscle and strength benefits. Emerging cognitive benefits especially in aging and vegetarians. Excellent safety profile.
Evidence Scale
Mechanism of Action
Increases phosphocreatine stores for ATP regeneration. Supports muscle, brain, and bone health. May have neuroprotective effects.
Who Is This For?
Muscle building, strength, cognitive support, vegetarians, aging population. Universal benefit.
Protocol & Dosing
Dose
3-5g creatine monohydrate daily. Loading: 20g/day for 5-7 days optional.
Frequency
Daily
Duration
Ongoing
Protocol Summary
Monohydrate form most studied. Loading optional. Daily maintenance dose. Take anytime.
Interactions & Precautions
Contraindications
- Severe kidney disease
Potential Risks
- •Water retention
- •Kidney myth debunked
Potential Side Effects
Practitioner Notes
Clinical annotations from Dr. Goel
Monohydrate is gold standard. No need for fancy forms. Essential for vegetarians. Safe long-term. Consider for all aging adults for cognitive support.
Dr. Sanjeev Goel
Chief Medical Officer, Peak Human
Cost & Access
Cost Range
$
Accessibility
Availability varies by location
Sample member
Longevity Operator
One number for your longevity journey.
FICO for credit. PHS for longevity. Eight biological domains collapsed into one provable score — intuitive at a glance, rigorous underneath.
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