Daily creatine
Morning
Taking creatine every day, one of the most widely studied supplements. Commonly used with the intent of supporting muscle performance, strength, and cognitive health.
Quick facts
- 1Creatine monohydrate is the most studied sports supplement in existence, with hundreds of trials behind it.
- 2Benefits discussed in research now extend beyond muscle to cognition, especially under sleep deprivation.
- 3It works by saturation, so daily consistency matters and timing barely does.
Why people do it
Strength and power: The best-documented effect: modest, reliable improvements in high-intensity performance.
Muscle support: Paired with resistance training, creatine consistently adds lean mass versus training alone in trials.
Cognitive interest: Newer research explores brain creatine, with the clearest signals in vegetarians and the sleep-deprived.
Good to know
Not medical advice: Supplement responses and interactions are individual; people typically review their stack with a clinician, especially alongside medication.
Quality varies: Third-party tested brands matter in a loosely regulated market.
Common questions
Do I need a loading phase?+
No; steady daily use reaches saturation within about a month without one.
Does it damage kidneys?+
Research in healthy users has repeatedly found no such effect; existing kidney conditions are a clinician conversation.
Takeaway
If one supplement earns a permanent slot on the evidence, it is creatine monohydrate, taken daily, whenever.
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For information only.
These habits are compiled from public statements and are not medical advice or endorsed by Peter Attia. Consult a qualified professional before changing your routine, supplements, or therapies.