All posts tagged: Creatine

This Is Exactly How Much Creatine You Should Be Taking Every Day

This Is Exactly How Much Creatine You Should Be Taking Every Day

Published by Jenni Sidey

As the most studied supplement on the market, creatine has become a supplement stack mainstay. You’ve probably heard about its benefits, which include supporting muscle growth, brain health, and bone density. Most of the time, taking a supplement is done to meet a nutrient need you aren’t getting through your diet. But creatine is different. “It would be almost impossible to get enough creatine to give you a performance-enhancing benefit from any food. You’d have to eat a crazy amount of red meat or fish, which could harm health in other ways,” says registered dietitian and personal trainer Max Snider, RD. Since you can’t get enough creatine from food to make a noticeable impact, it means turning to a supplement. But when it comes to creatine, there’s a sweet spot of how much to take; too little won’t lead to any noticeable benefits and too much can be harmful. That’s why it’s important to know exactly how much creatine to take every day. Who can benefit from taking creatine? If you’re going to take a …

What’s in Hasan Piker’s Starter Pack? Creatine, Zyns, Signal

What’s in Hasan Piker’s Starter Pack? Creatine, Zyns, Signal

Published by skeptic

Hasan Piker is 15 minutes late to our Zoom. He’s just gotten back from the gym, where he works out seven days a week, first thing in the morning, with no rest days. He’s been up since 5. In 45 minutes, he goes live for an eight-hour stream on Twitch. Everything is already set up, so we can chat right up until he needs to switch over, he tells me. There’s no buffer time. Piker is a man accustomed to operating under pressure, which is fortunate because the pressure has rarely been greater. To his audience—mostly young, white men—the 34-year-old far-left commentator is a spokesperson against a failing establishment. To his critics within the Democratic Party, he is a liability protected by his “jock insurance” when he makes controversial comments about Israel and US foreign policy. Last month, a Wall Street Journal op-ed demanded that Democrats sever ties with him entirely, branding him “anti-American, anti-women, anti-Western, and antisemitic.” As Politico puts it, the left is in a Piker pickle. Piker has learned to manage with …

When Is the Best Time to Take Creatine?

When Is the Best Time to Take Creatine?

Published by Jenni Sidey

If you’re strength training, there’s a good chance that you’ve dabbled in the world of creatine. Studies have shown that regularly taking creatine is associated with better brain health, bone strength, and supporting muscle growth. Maybe you’ve heard about those benefits, but what’s less clear is when exactly you should be taking take it. After all, creatine supplements aren’t cheap. If you’re shelling out for it, you want to make sure you’re getting everything you can out of it. What does the science say about when to take it? We talked to sports dietitians to find out the exact best time to take creatine, how much to take, and if it should be paired with anything for optimal absorption. What are the benefits of creatine supplements? “Creatine is a compound your liver and kidneys synthesise from three amino acids: arginine, glycine, and methionine,” says Jordan Mazur, the director of nutrition for the San Francisco 49ers. Mazur explains that about 95% of creatine is stored in muscles as phosphocreatine, a molecule that is important for energy …

Why Collagen, Ceramides, Vitamin C And Creatine Are Good For Skin Health

Why Collagen, Ceramides, Vitamin C And Creatine Are Good For Skin Health

Published by Sam Flores

With new “miracle” skin care ingredients flooding store shelves (and your FYP), it can be hard to know if that gold-tinted endangered snail mucus is really going to do much for your epidermis. If you’re wondering about ingredients that might be worth a try, you might want to focus on one letter: C. That’s because the four hottest ingredients in skin care right now are collagen, creatine, vitamin C and ceramides. Each one has a unique role in stimulating and supporting healthy skin, which is why you so often see them as a key ingredient in your favorite products. This powerful foursome should be a top priority when you’re shopping for skin care, said dermatologist Dr. Regine J. Mathieu. “These ingredients are often talked about together because each one supports a core pillar of skin health,” she said. Each one of the C’s brings something beneficial to your skin, said nurse practitioner Mariana Vergara, owner of Beverly Hills medspa Beauty Villa Vergara. “They maintain skin structure, repair mechanisms and protect barrier integrity.” We talked to …

I took creatine every day for a month—here’s how it helped me at work and during my workouts

I took creatine every day for a month—here’s how it helped me at work and during my workouts

Published by Jenni Sidey

Creatine monohydrate is one of the most well-researched supplements, commonly used by avid gym-goers to wring more out of every workout. Lately, however, creatine has gone mainstream, with claims it can help improve short-term memory and reasoning, reduce mental fatigue and even boost mood. Creatine is both produced naturally in the liver, pancreas and kidneys, and is found in the food we eat, such as meat and oily fish. However, there’s evidence that many of us could stand to consume more. A 2025 analysis found that only a third of a nationally-representative sample of US adults consumed the recommended dietary creatine intake of 1g or more a day. You may like With a busy training schedule approaching at the end of 2025, I decided to see if daily supplementation could give my workouts and working day a much-needed pick-me-up. To put it to the test, I started taking 4g of ESN Ultrapure Creatine Powder (fresh cherry flavor) mixed with 100ml of cold water first thing every morning. I then consulted a medical expert in sports …

Yes, Creatine Benefits Include Reversing the Effects of Sleep Deprivation and Stress

Yes, Creatine Benefits Include Reversing the Effects of Sleep Deprivation and Stress

Published by Jenni Sidey

“Brain levels appear tightly regulated and may rise only modestly with supplementation, unless the brain is energy-stressed or baseline creatine is low,” i.e., if you’re sleep-deprived, stressed out, or not getting enough creatine through your diet, says Zishan Khan, MD, board-certified psychiatrist with Mindpath Health, who notes that creatine has shown “mixed or null effects on broader executive functions in healthy, rested adults.” That being said, creatine’s potential to pick up the slack when your brain is tired or stressed (or a bit of both) is well worth the hype the supplement has recently been receiving on social media for its purported ability to reverse up to 21 hours of sleep deprivation. “That 21-hour sleep deprivation example isn’t just anecdotal,” says Luke Barr, MD, board-certified neurologist and director of neurology at Deaconess Health System, who points out that peer-reviewed research, like this 2024 trial published in the journal Nature, has found creatine to be especially adept at blunting the negative effects of fatigue, stress, and other forms of cognitive impairment. “Among the studied outcomes, processing …

Lemme Creatine Gummies Launch With Kourtney Kardashian and Kris Jenner

Lemme Creatine Gummies Launch With Kourtney Kardashian and Kris Jenner

Published by Daniella Wilson

If you purchase an independently reviewed product or service through a link on our website, The Hollywood Reporter may receive an affiliate commission. Kourtney Kardashian Barker and Kris Jenner are doing a full New Year’s reset, starting with their first-ever Lemme campaign together for Kardashian Barker’s latest product launch, Lemme Creatine. The body toning gummies, dropping online on Jan. 13, continue the brand’s rapid expansion in the women’s wellness sphere. Kardashian Barker is no stranger to creatine monohydrate’s “gym bro” reputation. “A lot of people still think of creatine as something that makes you bulky,” she exclusively tells The Hollywood Reporter, “but it’s actually one of the most researched nutrients out there — supporting strength, recovery and even brain health.” Although it likely needs no introduction after the laundry list of viral product drops, Lemme is a vitamin and gummy supplement brand founded by Kourtney Kardashian Barker in 2022. What started off with three core products — Lemme Chill, Lemme Focus and Lemme Matcha — has quickly grown into an expansive collection of gummies, capsules …

11 Best Creatine Supplements for Bigger Gains in 2026

11 Best Creatine Supplements for Bigger Gains in 2026

Published by Jenni Sidey

Your mom thinks it’s steroids, your gym bros think it’s a magic powder that gets you jacked overnight: Unfortunately, the best creatine supplements are decidedly neither of those things. That being said, creatine is one of the most thoroughly studied supplements on the market—a veritable beacon of hope in an otherwise largely unregulated industry—that actually does help boost strength, athletic performance, and muscle mass to a small (but not insignificant!) degree. And, if you’re looking to start off 2026 by attacking your fitness goals, it’s definitely something you should be adding to your routine. “I recommend [creatine] to anyone who wants to improve strength, power, and lean muscle mass growth,” Mike Dewar, strength coach and founder of J2FIT, says. “Some newer studies show that creatine can also improve brain health.” I’ve personally been taking five grams of creatine every day for years, and pretty much every serious gym rat I know swears by the stuff. (Of course, you should consult with your healthcare provider before taking any dietary supplement.) Will creatine magically make you a …

The Many Stealthy Ways Creatine Boosts Your Health

The Many Stealthy Ways Creatine Boosts Your Health

Published by Jenni Sidey

Creatine’s main sales pitch is already strong. The single-ingredient supplement—among the most thoroughly researched in the nutrition category—is scientifically shown to accelerate muscle growth and strength gains in particular, making it a staple in supplement stacks of weekend warriors and elite athletes alike. Creatine acts at the cellular level, where it is stored as phosphocreatine and spurs production of adenosine triphosphate (ATP)—an energy source used by cells. Most of the creatine that we consume (and produce naturally, albeit slowly) is stored in our muscles. But creatine is stored in other areas of the body as well, such as the brain, where it initiates cellular processes that do much more than build bigger biceps. Years of research show that the knock-on effects of creatine include everything from boosting brain function and warding off cognitive decline to balancing blood sugar and increasing energy levels. “While creatine is renowned for enhancing physical strength, its cognitive, mitochondrial, and metabolic benefits are equally compelling,” says Gina Nick, NMD, PhD, naturopathic physician and researcher. “As public interest shifts toward supplements that …

Creatine Supplements Are Everywhere. Do I Need Them? (2026)

Creatine Supplements Are Everywhere. Do I Need Them? (2026)

Published by skeptic

Creatine monohydrate is typically sold as a flavorless, white powder that you can mix into water or a shake. According to Amati, the standard dose is three to five grams per day. Some athletes may “load” with higher doses, but studies show this offers no long-term benefits and can put unnecessary stress on the kidneys. Muscle Growth and Exercise Performance Creatine is most useful for activities that demand short, intense effort: sprinting, weightlifting, and high-intensity interval training, to name a few. It’s far less relevant for endurance sports like marathons. Some evidence suggests creatine also increases muscle glycogen storage, which could help with recovery and energy replenishment between sessions. Creatine doesn’t directly build muscle, but paired with resistance training and adequate nutrition, it can help preserve muscle strength and lean body mass. It’s particularly important if you’re recovering from an injury, or as you age, when sarcopenia (age-related muscle loss) becomes a risk, as it activates specialized stem cells known as satellite cells. Zimmerman points out that women, especially in perimenopause and menopause, may see …