New research shows everything we thought we knew about creatine... Is actually wrong. After taking a deeper look... Here's what the science says, how much you should take, & the insane effects it’ll have on your body:
1. Creatine isn't just a performance supplement. It's an essential nutrient involved in cellular energy production. You make some in your liver & get more from food (mostly meat). But things like: • Aging • Stress • Certain diets (like veganism) Lower your creatine levels.
2. It helps your body produce more ATP. More ATP = • Faster recovery between sets • Better muscle contractions • Higher training volume You don't just feel stronger… You actually become stronger.
3. Creatine protects your brain too. Studies show it may: • Support recovery from TBI/concussion • Improve memory and cognition • Help with sleep deprivation • Lower mental fatigue • Reduce brain fog It's one of the most promising brain-support supplements out there.
4. Creatine might help preserve your bone density too. It supports: • Osteoblast (bone-building cell) activity • Bone strength (especially in the hips) • Prevention of age-related bone loss Especially powerful when combined with resistance training.
5. Creatine isn't just anabolic — it's anti-catabolic too. It reduces muscle breakdown & inflammation. Especially useful for: • Older adults • Endurance athletes • People recovering from injury or surgery It even helps reduce soreness after intense exercise.
6. Creatine may even help with depression. Not by replacing SSRIs — but by increasing brain bioenergetics. Studies show it can: • Support mood • Increase BDNF • Boost brain energy • Lower inflammation Most results are seen in women with treatment-resistant depression.
7. How much creatine should you take? It really depends on your goals. • Standard: 5g/day (enough for most) • Performance/longevity: 8–10g/day • Brain support: 10–20g/day (especially during stress) No need to cycle. No need to load. Just take it consistently.
8. The best form? Creatine monohydrate. It's the most studied, safest & effective version. No need to buy fancy blends or gimmicks. Stick with: • 3rd party tested • Creapure if possible • Taken daily with food
9. A few more benefits worth noting: • May aid in fat loss • Boosts strength in older adults • Supports cardiovascular health • Improves recovery post-surgery • Helps fight age-related muscle decline & it's dirt cheap.
The Bottom Line Creatine is one of the most researched & effective supplements on the planet. It supports • Muscle • Mood • Brain • Bone & more.
If you aren't taking it — especially as you age… You're probably leaving gains on the table. Start with 5g/day if you don't use it right now. & up the dose depending on your goals
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