Podcast episode 32 (in German)
Creatine – the honest fact check: muscle, brain and myths
August 7, 2026
Creatine may be the best-studied supplement of all and has long been more than a powder for the gym. The episode shows why it is also interesting for the brain and for ageing, and what there is to the best-known myths.
What it is about
Creatine is a substance the body makes itself: it produces about 1 gram a day in the liver and kidneys and stores most of it in muscle. As phosphocreatine, it recharges the energy carrier ATP within fractions of a second and so acts like a battery for short, intense efforts. In the diet, practically only meat and fish supply appreciable amounts, which is why vegetarians often benefit particularly. The episode moves from the well-supported effect on strength and muscle to the newer data on the brain, mood and muscle loss in old age, and on to the myths about kidneys, hair loss and cramps. What remains is an inexpensive, safe and well-studied supplement whose biggest gain often lies not in the gym but in old age.
Key points
- Creatine demonstrably improves performance in short, high-intensity efforts and, over weeks, muscle mass, and it does so indirectly: full stores allow harder training, which builds muscle.
- The brain makes up about 2 percent of body weight but uses around 20 percent of the energy; a large review found improvements in memory, attention and processing speed.
- Creatine helps the brain most clearly under pressure, for example with stress, sleep deprivation or in old age; in one study, a single high dose measurably supported mental performance during sleep deprivation.
- For the muscles, 5 grams a day are enough; for brain effects, 10 grams or more are being discussed because of the blood-brain barrier, but this is not yet established.
- The hair-loss myth goes back to a 2009 study of 20 rugby players that only measured a DHT increase within the normal range; a controlled 12-week study found no effect on DHT or hair density.
- Creatine slightly raises the creatinine level in the blood because it is broken down into creatinine; this is a measurement artifact, and in healthy people even long-term and high-dose studies show no kidney damage.
- A loading phase with 20 grams a day is unnecessary: with 3 to 5 grams of monohydrate daily, the stores are just as full after 3 to 4 weeks, and no breaks are needed.
Where the data stop
The muscle effects are the bedrock; the findings on brain and mood are only now being confirmed more broadly. For memory the evidence is considered moderate, for attention and speed thinner, and the right amount for the brain is open. In depression there are signs of an added benefit alongside normal treatment, especially in women; creatine does not replace therapy. A small proportion of people notice little, usually because their stores are already full from eating a lot of meat.
Anyone with kidney disease should clarify creatine with a physician beforehand and let the doctor know, so that the creatinine level is interpreted correctly. Expensive special forms such as creatine HCl, buffered creatine or ethyl ester have not beaten plain monohydrate in any study.
Listen (in German)
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Published on August 7, 2026.
The topic in the database
- One of the best-studied supplements. More strength, muscle and now also a brain boost.Creatine monohydrate
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Information only, not medical advice and not a usage or dosage recommendation. Prescription-only and unapproved substances belong in the hands of a physician. Last updated: 2026-10-09.