MUSCLE → BRAIN

Creatine isn't just for muscle. A video with millions of views says it shrinks your fat cells by 30%. The evidence does not show that, and the real story runs past muscle into your brain and into your kidney lab results. In this episode, Dr. Sean Hashmi sorts the creatine claims with data behind them from the ones invented for clicks. The muscle story is not in dispute. A 2017 meta-analysis by Chilibeck and colleagues found that creatine combined with resistance training added about 1.3 kilograms more lean tissue and produced greater strength gains than training alone in older adults. The effective dose is small: 3 to 5 grams a day of creatine monohydrate, the cheapest and most studied form. The brain is what is driving creatine's breakout moment. A 2023 systematic review in Nutrition Reviews found creatine modestly improves memory, with a pooled effect size of 0.3. But in adults aged 66 to 76, that effect size jumped to about 0.88, a large effect, while in young adults it was essentially zero. A 2024 meta-analysis in Frontiers in Nutrition pointed the same way: the benefit is strongest when the brain is under demand, such as sleep deprivation or heavy cognitive load. Then the part only a kidney doctor talks about. Creatine converts to creatinine, the same waste product used to track kidney function, so supplementing can nudge your serum creatinine up on a standard lab. A 2025 systematic review in BMC Nephrology found that whatever small rise shows up, measured GFR does not change. The kidney is fine. It is like stepping on a scale while holding a bag of groceries. If you need a precise number, a cystatin C test sidesteps the creatine effect entirely. The dose that matters: 3 to 5 grams a day of creatine monohydrate, no loading required, paired with resistance training. The information in this content is for educational purposes only and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have seen in this content. The views expressed here are my own and do not represent the views of my employer or any affiliated institution. Practice kindness and gratitude.