Creatine Benefits Depend on Dose, Tissue, and Brain Stress
University of Regina creatine researcher Darren Candow argues that creatine is useful, but not in the one-scoop-for-everything way it is often sold. In a Diary of a CEO interview, Candow says the evidence is strongest for muscle performance at three to five grams a day, while bone and brain claims are more conditional, dose-dependent and often tied to exercise, ageing, sleep deprivation or other stress states. His broader case is that creatine can support training, cognition and healthy ageing, but only as a tool alongside resistance training, cardio, protein, sleep and medical judgment.
The Diary of a CEO·Jun 15, 2026·22 min read
