I’ll be honest — creatine and I have had a rocky relationship. For a year I’ve been “on and off,” which really means mostly off. Or worse, one that tastes of something I don’t like.
I’ll be honest — creatine and I have had a rocky relationship. For a year I’ve been “on and off,” which really means mostly off. Why? Compliance. A tasteless white powder. Or worse, one that tastes of something I don’t like. Add in a little bloating if I overdid it, and creatine kept slipping off my daily list. This week, though, I’ve switched to creatine gummies. No compliance issue here — they taste like sweets. But here’s the question: are they giving me enough of what I need, and why creatine at all? Let’s dive in.
Where insight becomes impact
What I’ve been looking at this week…
Most people still think of creatine as the gym bro supplement. Bigger biceps, heavier lifts. But here’s the shift: creatine isn’t just about muscles. It’s about cellular energy. Creatine acts as a buffer for your body’s energy currency (ATP) — not just in your quads, but in your brain. That’s why studies are now looking at creatine for cognition, mood, and even Alzheimer’s disease.
A 2024 meta-analysis found creatine improves memory, processing speed, and attention — especially in older adults and in anyone under stress or sleep-deprived. This is a big one as so many of my clients come to me over-worked, over-juggling and under-rested.
Women may benefit even more: baseline creatine levels are often lower, partly due to diet, partly hormones. Across a typical cycle, the luteal phase, which is between ovulating and your next period, is when oestrogen levels are high and fatigue/brain-fog and heavy legs show up - low brain creatine levels are linked to this.
And the big myth? Kidneys. Creatine doesn’t cause kidney damage in healthy people — though it can make blood creatinine appear higher, sending your GP into a tizz that ships you off to A&E. Not necessary. If you’re tracking creatine, have a baseline kidney function test and add a test for cystatin-C to your panel for clarity - this also tracks your kidney function without being affected by creatine supplements.
And the bloating? That usually happens with “loading phases” (20g/day). The evidence is clear: you don’t need to load. 3–5 g daily is the sweet spot. Build up slowly. I've done 1g a day for 3 days. No bloat. 2g a day for 3 days. No bloat. 3g a day for 3 days. No bloat...
There is also lab evidence that a single higher dose can blunt the cognitive dip from acute sleep loss (research used ~0.35 g/kg once, that's about 20-30g). If you try an “SOS dose” after a sleep- deprived night where you just can't seem to focus the next day, split it in 2–3 portions over several hours to protect your stomach—and keep this for exceptional days, not daily. Your everyday plan is still 3–5 g/day. Image> Juneja et al
Track it to hack it.
What I’ve been monitoring this week…
So how do you know if creatine is doing anything for you? To make this tangible, I’m tracking 3 simple, at‑home markers:
1. Grip strength — one of the strongest predictors of longevity and an easy win to measure at home with a dynamometer. Use the app Grip Meter to record and track.
2. Hydration/body composition— creatine pulls water into cells, so don’t be surprised by a small weight uptick; that’s intracellular water not fat gain. Track using at home body composition scales. I use Hume at home and with my clients. Track to see your muscle mass gains.
3. Cognitive checks — do this reaction-time test The Ruler-Drop Test What you need: a 50 cm ruler + a helper. Protocol (2 minutes):
1. Sit with elbow on table; thumb/index finger~2 cm apart.
2. Helper holds the ruler at 0 cm between your fingers (no touching).
3. Without warning, they drop; you pinch as fast as you can.
4. Record the cm where you catch it. Do 5 trials, discard your fastest and slowest, average the remaining 3.
How to use it:
Track your average cm at baseline → week 2 → week 4.
Goal: reduce your average by 1–2 cm per week (aim for ≥3–5 cm total improvement over 4 weeks).
Keep conditions consistent (same time of day, caffeine status, seat/posture).
From knowing to doing.
What this means for YOU… Here's your do‑it‑this‑week plan:
1. Pick the proven form & dose Use creatine monohydrate. Take 3–5 g daily. No loading needed.
2. Gummies vs powder Gummies are great for compliance—just check the label. Many servings are under‑dosed (1–3 g), so you may need more than one to hit 3–5 g/day. Gummies can be sweet and sugary- check the sugar content, pair with food, particularly protein and fats to blunt the glucose response, put on a continuous glucose monitor to see the gummy effect on your glucose. Powder is cheaper- less glucose effect. The best formulation is the one you're more likely to stick to!
3. Timing & tummy Timing isn’t critical. Doesn't need to be take pre or post exercise as it's stored in muscle. Take with a meal if you’re sensitive. If you’ve had bloat before, split the dose through the day.
4. Pair with training Creatine shines when you actually use the energy. Aim for 2–3 resistance sessions/week (even short bursts.)
5. Track a mini‑experiment (4 weeks) Baseline this week, then retest at weeks 2 and 4: grip, body composition, reaction time .
💼 Case in point: One of my clients— founder in his 50s—high stress, short sleep—started 3g/day, no loading. He trained twice weekly, tracked grip and reaction time, and logged energy. After a month: +5% grip strength, faster ruler reaction‑times and—his words—“I don’t fade at 3pm anymore.” Confidence followed compliance.
🎯 If you'd like to discuss creatine or other supplements and make decisions with precision based on your personal data and using devices that are specific for you, then book a private consultation and let's start to decode your health.
Where you’ll find me…
Last week: My conversation with journalist Lucy Cavendish went live on her podcast, How to have extraordinary relationships. We talked about health and hormones, optimism, purpose and sniper ally! Take a listen!
This week: Nervous‑excited! I’ll be on ITV2 and ITVX at 9pm this Tuesday 26th August , consulting with Billie Shepherd & Sam Faiers in their show Sam & Billie: Sister Act - Set your reminders!! And I'll be sharing some clips on my instagram over the next few days so follow along if you don't already. Super excited about this...with a big reveal!! Next week: Equine therapy—because sometimes you just need quiet company to communicate.
A thought to pause on…
“The best supplement is the one you need and the one you’ll actually take—compliance compounds."
Wishing you a wonderful week ahead! Dr Alka
Be sure to send this email to anyone who you also want to live their longest, healthiest life!
If you've been forwarded this email, sign up for future newsletters here
Book A Private Consultation Apply To Join The Million Hour Club Become 10 Years Younger in 10 Weeks
Sent to: alkapatel114@gmail.com
Lifestyle First, POBox London, United Kingdom
The Longevity Quotient is free. It is a short set of questions, not a test, and it shows you where your habits may be shaping how you age.
Take the free LQThis article is general education, not medical advice, and reading it does not create a doctor-patient relationship. If something has been going on for a while, please get it properly looked at by your own doctor.