Anti-Aging Expert: Creatine Is The Fat Loss Secret Doctors Don’t Tell You - Dr. Darren Candow

TL;DR

Creatine supplementation (3–30 g/day depending on goal) is safe across virtually all populations and provides benefits for muscle mass/performance, bone preservation (with exercise), and cognitive function under metabolic stress (sleep deprivation, high mental workload). The most effective form is creatine monohydrate (preferably Creapure, third‑party tested).

Key insights

• Creatine is naturally synthesised only in the liver and brain; 95 % of body stores are in skeletal muscle. Dietary sources (red meat, seafood) provide small amounts; vegans/vegetarians respond best to
• The common blood creatinine elevation seen with creatine supplementation is a false positive for kidney damage – it reflects normal creatine breakdown, not kidney dysfunction. 99 % of such cases resol
• Initial water retention (from loading phases of 20–30 g/day for 5–7 days) is temporary and enters the muscle, which actually stimulates protein synthesis via cell swelling. Maintenance doses of 3–5 g/