In this episode, Dr. Rhonda Patrick speaks with creatine expert Dr. Darren Candow, a professor at the University of Regina, who shares cutting-edge research on how creatine supplementation goes far beyond muscle building. Together, they explore its effects on brain health, ageing, recovery, and even longevity.

Key Points:

This episode highlights how creatine is more than a sports supplement—it's a versatile, well-researched compound with benefits for strength, cognition, bone health, and healthy ageing. Regular supplementation, especially when combined with exercise, could be a simple yet powerful tool for lifelong vitality.

• Creatine’s Impact on Strength, Recovery, and Ageing: Creatine boosts ATP production, increasing training volume, strength, and muscle mass—especially by supporting type II muscle fibers, which decline with age. It also accelerates recovery between sets and supports resistance training outcomes across all age groups.
• Brain Benefits and Cognitive Support: Creatine supplementation may enhance cognition, especially under metabolic stress like sleep deprivation, jet lag, or ageing. Higher doses (10–20g/day) can increase brain creatine stores, potentially improving memory and protecting against neurological decline.
• Bone, Immunity, and Longevity Potential: Creatine supports bone health by reducing bone breakdown and possibly stimulating bone-forming cells. It may also aid immune function, lower inflammation, and help preserve physical independence in older adults when combined with resistance training.
• Broader Health and Safe Use Across Ages: Creatine is safe and potentially beneficial across all age groups—including children, older adults, and pregnant individuals. It’s especially important for vegetarians and vegans, who get little to no dietary creatine, and may see amplified benefits from supplementation.