Beyond exercise: creatine’s growing role in brain, bone and women’s health

Thinking Nutrition

Creatine is one of the most well-researched and effective sports nutrition supplements for improving exercise performance. But that isn’t what I’m going to talk about in this podcast episode. Instead, I want to give the spotlight to creatine’s new moment in the sun thanks to evolving research linking it to improving brain and bone health. And then tying all this together, I’ll profile why it may just be one supplement that women could especially benefit from over men during their reproductive lifespan and beyond.

Links referred to in the podcast

• Systematic review of creatine supplementation and cognitive function 2018 https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191
• Systematic review of creatine supplementation and cognitive function 2022 https://pmc.ncbi.nlm.nih.gov/articles/PMC9999677
• Systematic review of creatine supplementation and cognitive function 2024 https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561
• Clinical trial of creatine supplementation and CBT in the treatment of depression https://pubmed.ncbi.nlm.nih.gov/39488067
• Review of creatine supplementation and its applications for brain health https://pmc.ncbi.nlm.nih.gov/articles/PMC10721691
• Dr Darren Candow on Instagram https://www.instagram.com/dr.darrencandow
• Clinical trial of creatine supplementation on bone health in post-menopausal women https://pmc.ncbi.nlm.nih.gov/articles/PMC10487398
• Creatine supplementation in women’s health: A lifespan perspective https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865

Episode transcript
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Chapters

1. Intro (00:00:00)

2. Creatine (00:00:40)

3. Creatine and brain health (00:06:05)

4. Can creatine help with mental health? (00:12:30)

5. Emerging role in traumatic brain injuries (00:16:31)

6. Creatine and long COVID (00:18:18)

7. Creatine and bone health (00:19:02)

8. Creatine and women's health (00:22:32)

9. Creatine supplementation dosage protocols (00:25:05)

10. Individual responses to creatine supplementation (00:28:16)

11. What form of creatine to take (00:29:11)

12. Closing thoughts (00:31:59)

13. Outro (00:34:01)