@dr.nocAug 10, 2026 · 7:17 · original sound - Dr.Noc
Creatine is one of the few supplements I would tell you to buy... but there are a few important caveats. Most of the supplement aisle is selling you a plausible-sounding mechanism that happens to cost you an arm and a leg, with no compelling human data to back it up. Creatine is one of the few exceptions to that principle among supplements. It has a large body of high quality research studies, and has become one of the very few supplements I take myself, that I have recommended for my parents, and that I think many people could actually benefit from, and it's one of the cheapest things on the shelf (if you buy the right form). But it's also sitting in the middle of a giant hype wave right now, and a lot of what's being claimed about it, especially for your brain, is simply making promises that are not backed up by evidence. So I wrote a detailed letter covering what's actually proven (muscle and strength, about as solid as supplement science ever gets), what's promising-but-not-there-yet (the brain and memory claims flooding your feed), and how to use it without getting talked into the fancy (expensive) tub you don't need. Inside the full letter: * Is it actually worth taking, and for whom. * What you have to do to actually unlock creatine's benefits for your body * The brain-and-memory hype taken apart: what European regulators concluded, and what even one of the most prominent pro-creatine researchers admits * The kidney and hair-loss scares vs. what the evidence really shows * The protocol: how much, whether to bother with a "loading dose phase," and when to take it * Which one to buy, and the pricier forms to skip (avoiding the unnecessary fancy form alone will likely save you more than a year of newsletter subscription cost) I have no ads, no sponsor, and no affiliate links - my newsletter is fully reader-supported. On a topic where almost everyone giving you advice is also selling you the product, I'd rather you pay me for the unfiltered read on the evidence than have a supplement company pay me a cut of the sale. Full deep dive on creatine is available for my paid newsletter supporters, with every study linked so you can check my work. The link to join my substack membership is in my bio. Other recent popular deep dives include: * The Truth: Can you Prevent Alzheimer's * The #1 Predictor of How Long You Will Live * Aspartame Is a "Possible Carcinogen." So Are Pickled Vegetables. * Cortisol: What You Need To Know * PhD immunologist's #1 tip on "Anti-Inflammatory" products -Morgan Morgan McSweeney, PhD (@dr.noc)
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