Scroll through TikTok or Instagram and you’ll see it: powders in shaker bottles, “what I take in a day” routines, and bold claims about everything from muscle gains to sharper focus. Creatine, often associated with bodybuilders, has officially gone mainstream.
But is this just another fleeting trend, or something worth paying attention to?
We sat down with Torrance Memorial Health sports medicine specialist Ruben Varghese, D.O., to separate facts from hype. His take might surprise you: he recommends creatine to many of his patients as it is one of his top 5 supplements, and even takes it himself.
Q: Creatine is trending everywhere. Why now?
Dr. Varghese:
What’s driving this surge is new and emerging research around cognitive performance and memory. We’re seeing studies, particularly in women, suggesting creatine may help with brain fog and even show promise in conditions like dementia and Alzheimer’s. It’s not a cure, but it’s opening people’s eyes to benefits beyond the gym.
I take a scoop every morning and I feel sharper, whereas before I had brain fog.
Q: Is the hype justified, or overblown?
Dr. Varghese:
From a sports medicine perspective, it’s absolutely justified. Creatine is one of my top five supplements I recommend. I routinely suggest about 3–5 grams per day for most adults.
It’s especially helpful for people who don’t get much creatine through diet — like vegetarians or vegans, since it’s naturally found in red meat. I also recommend it to older adults for both physical and cognitive benefits. I even have my parents taking it.
Q: What exactly is creatine and how does it work?
Dr. Varghese:
Creatine — specifically creatine monohydrate, which I recommend — helps increase cellular energy. It boosts the phosphocreatine system, which your body uses to produce quick bursts of energy.
That means more energy for workouts, but also for everyday activities. And it can support recovery, even if you’re not exercising regularly.
Q: Is it only for athletes?
Dr. Varghese:
Not at all. While athletes benefit from improved strength, power, and lean muscle mass, everyday individuals can benefit too — especially in terms of energy, recovery, and even mental clarity.
Q: What about brain health and other benefits?
Dr. Varghese:
This is where things are getting really interesting. There’s growing research into creatine’s role in neurological conditions like Parkinson’s and Huntington’s disease, as well as traumatic brain injury recovery.
There are also studies suggesting it may help with depression — particularly in women who don’t respond to traditional treatments.
Q: Can it help older adults?
Dr. Varghese:
Yes, and this is a big one. As we age, we naturally lose muscle mass — a condition called sarcopenia. Creatine shows promise in helping preserve muscle strength and function in older adults, which is critical for maintaining independence and preventing falls.
Q: Is creatine safe? What about kidney concerns?
Dr. Varghese:
Creatine has gotten a bad reputation in the past, but overall, it’s very safe for most people when taken appropriately.
There’s low evidence to suggest it harms kidney or liver function in healthy individuals. That said, people with existing kidney disease, especially those on dialysis, should avoid it. I also recommend avoiding it during pregnancy and breastfeeding due to limited research.
Q: Are there any side effects?
Dr. Varghese:
The most common ones are mild:
- Weight gain (mostly from water retention in muscles)
- Occasional GI discomfort, like nausea or diarrhea
- Rarely, muscle cramps
But overall, adverse effects are uncommon, especially at standard doses.
Q: How should people take creatine?
Dr. Varghese:
Keep it simple:
- Type: Creatine monohydrate
- Dose: 3–5 grams daily
- Timing: Anytime: consistency matters more than timing
Some people do a “loading phase,” but it’s not necessary for most. I don’t typically recommend it unless someone has specific performance goals.
Also, skip gummy versions: they often contain more sugar than actual creatine. Stick with powder or capsules.
Q: What should teens and parents know?
Dr. Varghese:
Hydration is key: that’s the biggest concern people have, especially around kidney health. Staying well-hydrated helps alleviate that concern.
For younger athletes, it’s important to focus on the basics first: proper nutrition, training, and recovery. Supplements should come second.
Q: Does creatine replace good diet and exercise?
Dr. Varghese:
Not even close. It’s a supplement, meaning it supplements a healthy lifestyle. You still need a balanced diet and regular exercise. I recommend at least 150 minutes of moderate-intensity exercise per week. That’s just 30 minutes of sweat, 5 days a week.
Q: Let’s bust a few myths—Is creatine a steroid?
Dr. Varghese:
No, it’s not a steroid. It’s a naturally occurring compound found in foods like red meat.
Q: Does it cause hair loss?
Dr. Varghese:
That’s a common question, but there’s very little evidence to support that claim.
Q: What’s your biggest piece of advice for someone considering creatine?
Dr. Varghese:
Be consistent and know your goals. Whether it’s improving performance, maintaining muscle, or staying mentally sharp, creatine can be a helpful tool.
But always choose quality products and consider talking to a healthcare provider, especially since the supplement industry can be unpredictable. I often recommend patients use tools like SuppCo, an app that lets you scan a barcode and evaluate products before buying.
The Bottom Line
Creatine may be trending, but according to sports medicine experts, it’s far from a passing fad. With benefits that extend beyond the weight room, from muscle strength to cognitive support, it’s becoming a staple in both fitness and everyday wellness routines.
As always, stay informed, and build your health routine on a solid foundation. Consult your primary care doctor to see if creatine could be a part of your healthcare journey.
Dr. Ruben Varghese, a South Bay native, is a board-certified Family Medicine and Sports Medicine Physician known for his patient-first approach and holistic care philosophy. He strives to help individuals be the healthiest version of themselves, and enjoy the activities they love.
Dr. Varghese is currently accepting new patients and can be reached at 310-378-2234.
