EP425: Creatine Made Simple

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Podcast Episode Summary Introduction Dr. Warrick Bishop, a cardiologist, author, and CEO of the Healthy Heart Network, hosts this episode focused on creatine supplementation. The episode explores creatine's role as a naturally occurring compound that supports both muscle energy and brain function, addressing common misconceptions and providing practical guidance on its use for optimal health. Key Takeaways: Creatine is a naturally occurring compound made from three amino acids (arginine, glycine, and methionine) that the body produces in two stages: first in the kidneys and then in the liver. Creatine functions as an energy reserve by replenishing ATP (adenosine triphosphate), the body's energy currency, making it valuable during high-intensity workouts and for brain function. The recommended maintenance dose for muscle support is 3-5 grams per day, while higher doses of 10-20 grams daily may support cognitive function and healthy aging. Creatine supplementation increases blood creatinine levels, which can falsely appear as kidney dysfunction on blood tests, though it does not actually damage kidneys—medical professionals should be informed of supplementation. Primary beneficiaries include athletes, vegetarians and vegans (who may lack adequate amino acids), older adults maintaining muscle mass and cognitive function, and people under significant physical or emotional stress. Creatine monohydrate is the most widely available, affordable, and safe form of supplementation with minimal side effects when used appropriately. Proper hydration is essential when supplementing with creatine, as the additional molecules require water to maintain osmolarity balance in the body. Emerging research suggests creatine may support cognitive function and potentially benefit individuals with chronic neurodegenerative diseases by providing neurons with additional energy support.