#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
Mar 31, 2025
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Dr. Darren Candow, a leading professor and researcher in muscle physiology and aging, shares insights on the multifaceted benefits of creatine. He reveals how it not only enhances strength but also improves cognitive function, particularly during stress. Discussing optimal dosages, he suggests that higher amounts may be necessary for older adults and those on plant-based diets. Additionally, he highlights creatine's potential role in bone health and neuroprotection, making a case for its importance beyond just muscle power.
Creatine supplementation enhances cognitive function and mental health, showing benefits in stress management and reducing symptoms of depression.
Higher doses of creatine (10-25 grams) may unlock additional therapeutic effects beyond the conventional maintenance dosage of 5 grams.
Emerging evidence suggests that creatine can improve bone health by increasing density and strength, particularly in combination with resistance training.
Combining creatine with carbohydrates or proteins enhances muscle uptake, optimizing the benefits for strength and recovery.
Deep dives
Understanding Creatine's Broader Benefits
Creatine is commonly associated with improving strength and power, particularly among athletes. However, research highlights its potential benefits in areas beyond just muscle performance, such as cognitive function, muscle and bone health, and even mental health. Studies suggest that creatine supplementation may enhance cognitive abilities during stress or lack of sleep, improve muscle recovery, and reduce inflammation. Its positive effects extend to populations such as the elderly and individuals engaged in endurance training, clearly marking creatine as a versatile supplement.
Mechanisms of Action in Muscle Health
Creatine primarily functions by increasing the availability of adenosine triphosphate (ATP) during high-intensity exercise, allowing for improved performance and greater training volume. This has a significant impact on both strength and endurance training, notably benefiting activities that require explosive power. Additionally, creatine promotes recovery by reducing muscle breakdown and inflammation, making it advantageous even for endurance athletes. Its ability to recruit type 2 muscle fibers becomes particularly critical in preventing muscle loss associated with aging.
Dosing Strategies for Optimal Results
Standard recommendations for creatine supplementation typically fall between three to five grams per day for maintenance, but higher doses may be beneficial for certain populations, such as older adults. The option to undergo a loading phase with 20 grams daily for a week also allows for faster saturation of creatine stores in muscles, but it's not necessary for everyone. Individuals can successfully incorporate creatine without the loading phase by taking smaller doses consistently. Divided doses or taking creatine with meals can assist those who experience gastrointestinal discomfort.
Addressing Common Myths and Concerns
One prevalent myth suggests that creatine can lead to kidney damage, particularly due to the rise in creatinine levels seen with supplementation. However, extensive research does not support this claim; any elevation in creatinine levels is associated with creatinine metabolism and not indicative of kidney dysfunction. Another common concern is that creatine may cause hair loss, but existing studies lack robust supporting evidence, thus leaving the claims associated with the potential increase in dihydrotestosterone (DHT) unverified. It is essential for users to share their supplement use with healthcare providers to avoid misinterpretations of blood test results.
Creatine's Role in Bone and Brain Health
Emerging research explores the effects of creatine on bone health, suggesting that it may help increase bone density and strength, particularly when combined with resistance training. This benefit is thought to be achieved through decreased osteoclast activity and potential stimulation of osteoblast function. Additionally, creatine shows promise in supporting brain health, particularly during periods of metabolic stress, and may improve cognitive function in older adults. The implications of these findings could transform how creatine supplementation is viewed in relation to overall health and aging.
Combining Creatine with Other Nutrients
Taking creatine alongside carbohydrates or proteins may enhance its uptake in the muscle, promoting better results in strength and recovery. The presence of insulin, stimulated by carbohydrates and protein, facilitates creatine absorption effectively. Current studies suggest that the combination of creatine with protein yields superior results compared to taking creatine alone. Users are encouraged to consider how timing and nutrient combinations can maximize the benefits of creatine supplementation.
Safety and Efficacy of Supplementation
Creatine is regarded as one of the safest and well-researched dietary supplements available, with a strong safety profile in both healthy and health-compromised populations. Concerns about long-term health effects are often unfounded, as studies consistently show no adverse effects on kidney and liver function with recommended dosages. The key takeaway is that consistent, appropriate dosages based on individual needs—whether for muscle recovery, cognitive enhancement, or bone health—can provide significant benefits while maintaining safety. Ongoing research continues to bolster the evidence for creatine’s role in preventive health measures.
The Importance of Quality in Creatine Products
Consumers should prioritize purchasing high-quality, third-party tested creatine products to ensure safety and efficacy. Creatine monohydrate remains the gold standard due to its proven effectiveness and wide research base. Emerging forms, like micronized creatine, may offer improved solubility for those sensitive to the regular texture of creatine, but it is essential to confirm that any creatine product used is pure and free of unnecessary additives. Given the rise in plant-based diets, individuals reliant on these diets may especially benefit from supplementation to meet their creatine needs.
Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects.
Timestamps:
(00:00) Introduction
(04:34) What makes creatine effective for exercise performance?
(08:01) The loss of explosive power with aging
(09:36) How creatine speeds up recovery between sets
(12:13) Two ways creatine boosts muscle strength
(14:12) Why creatine might not speed typical weight-training recovery
(16:38) Anti-catabolic effects
(17:16) Why do men and women respond differently?
(18:50) Dietary creatine vs. supplementation
(19:36) Is creatine supplementation necessary—or optional?
(21:05) Why plant-based may benefit most
(22:15) Should creatine dosage change with age?
(23:01) Loading vs. daily dosing
(25:57) Why 5 grams might not be enough—other tissues
(27:48) Can creatine prevent bone loss—even without weight training?
