Wellness, Actually with Emily Oster & Perry Wilson, MD What's the deal with creatine?
Apr 2, 2026
They dig into creatine: what it is, how it fuels muscles and the brain, and when supplements actually boost strength. They fact-check influencer claims about neurodegeneration and review trial evidence for cognitive effects. Practical tips cover dosing, side effects like water weight and GI upset, and how creatine affects kidney tests and hair-loss rumors.
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Creatine Gives Real Strength Gains With Resistance Training
- Strong randomized placebo-controlled trial evidence shows creatine improves performance for bodybuilding and resistance training.
- Meta-analyses find typical gains like ~4.4 kg on bench press and ~13 kg on leg press when combined with resistance training.
Combine Creatine With Strength Training For Benefit
- Take creatine alongside resistance training; supplementation alone has little effect.
- Use creatine to enable slightly more work per session, then let that extra workload drive muscle growth over time.
Influencer Claims About Creatine And Alzheimer's Are Unsupported
- Small uncontrolled studies and influencer claims have overstated creatine effects for Alzheimer's; no high-quality randomized placebo-controlled trial shows reversal of Alzheimer's.
- A cited 20-person study lacked randomization and placebo control, so claims of reversal are unsupported.