Creatine has come a long way from its old reputation as just a "muscle supplement." In this episode of the Building Thriving Lifestyles Podcast, I'm diving into the newest research that shows how creatine might support not only strength and performance, but also brain health, immunity, recovery, and even longevity.
We'll cover:
🧪 Longevity & Recovery: A 2025 Frontiers in Nutrition review showing creatine's protective effects on immunity, cardiovascular health, and rehab after illness.
🧠 Cognition & Brain Health: A 2024 systematic review highlighting improvements in memory and attention, plus what that means for everyday stress and brain fog.
😴 The German High-Dose Study: A 2024 trial showing how a single high dose of creatine helped people under sleep deprivation stay sharper for hours.
💪 When Creatine Doesn't Shine: Why some studies show no difference in muscle growth — and how diet, training, and context matter.
👥 Special Populations: Why vegetarians, women, and older adults might benefit the most from creatine.
👉 Key takeaway: Creatine is no longer just for gym bros. It's one of the most researched, safe, and versatile supplements — and its role in health and longevity is only growing.
📖 Research mentioned in this episode:
Frontiers in Nutrition (2025) Review — Creatine supplementation and human health: A translational perspective
Systematic Review on Cognition (2024) — Creatine supplementation and cognitive performance: A systematic review
German High-Dose Sleep Study (2024) — Gordji-Nejad A, et al. "Acute creatine supplementation counteracts cognitive decline during sleep deprivation." Nutrients. 2024. Full text
UNSW Randomized Trial (2025) — Creatine supplementation in resistance training: 12-week RCT
Desai et al. (2025) — Creatine wash-in period and lean mass accrual
📚 Previous blog posts:
Beginner's Guide to Creatine: When & How to Use It for Best Results
Top 4 Nutrition Supplements for CrossFitters Backed by Science
💻 Work with me: Want clarity on what actually fits your goals and lifestyle? Book a 1:1 Clarity Session at www.fitwitheik.com.
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