The first time I heard Dr. Rhonda Patrick discuss creatine on a podcast, I dismissed it as just another supplement in the endless parade of miracle products. Like many, I associated creatine with bulky gym bros and protein shakes. But as I dug deeper into Dr. Patrick’s evidence-based approach, I realized I’d been wrong about this remarkable compound that our bodies naturally produce. Her passionate, yet measured advocacy for creatine supplementation isn’t about getting huge muscles – it’s about something far more fundamental: supporting our brain health, energy levels, and overall wellbeing.
Dr. Patrick’s personal journey with creatine supplementation reflects both her rigorous scientific background and practical approach to health optimization. As a biochemist and aging researcher, she doesn’t just blindly follow supplement trends. Instead, she meticulously examines the research before incorporating anything into her daily routine. And when it comes to creatine, the evidence was compelling enough to make it one of her staple supplements.
Rhonda Patrick’s Creatine Protocol: Dosage & Brand
When it comes to creatine, Dr. Patrick doesn’t just talk the talk – she maintains a consistent supplementation routine that she’s refined over years of research and self-experimentation. Each morning, she mixes 5 grams of Thorne Creatine Monohydrate into her smoothie or water, preferring this simple approach over complex loading phases that some athletes use. She’s particularly adamant about the timing, often emphasizing that morning consumption aligns with our body’s natural circadian rhythms and energy demands. I put the post on X below where she references taking Thorne Creatine.
I know monohydrate is best. I just ordered some creatine monohydrate from Thorne since that is a reliable brand I trust (no affiliation).
— Dr. Rhonda Patrick (@foundmyfitness) June 17, 2022
What sets Dr. Patrick’s protocol apart is her insistence on creatine monohydrate specifically. While the supplement industry constantly pushes newer, more expensive forms of creatine, she sticks to monohydrate, citing its extensive research backing and superior absorption. “The fancy new versions of creatine aren’t worth the premium price,” she’s explained in various interviews. “The basic monohydrate form has decades of research behind it.”
Perhaps most interesting is how she adjusts her intake based on her diet and activity level.
As someone who occasionally follows a plant-based eating pattern, she’s noted the increased importance of supplementation during these periods, since meat is the primary dietary source of creatine. On days with intense cognitive demands or after particularly challenging workouts, she sometimes adds a second 3-gram dose in the afternoon, though she emphasizes that most people won’t need this additional amount.
RELATED READING: Rhonda Patrick’s Daily Supplement List
The Science Behind Creatine
Dr. Patrick’s fascination with creatine extends far beyond its well-known effects on athletic performance. In podcasts and on her blog, she’s painted a compelling picture of creatine as a cognitive enhancer and longevity supporter. “Most people think of creatine as just a muscle supplement,” she’s often said, “but its effects on brain function are what really caught my attention.”
At the top of her list is cognitive performance. She frequently cites research showing how creatine supports brain energy metabolism, particularly during mentally demanding tasks. In one memorable podcast appearance, she explained how our brains use creatine to recycle ATP – our cellular energy currency – and how this becomes especially crucial as we age. For women, she’s emphasized this point even more strongly, noting that vegetarian and vegan women often see the most dramatic cognitive benefits from supplementation, referencing this study.
Sleep quality is another benefit she’s discussed at length. While less commonly known, Dr. Patrick has pointed out how creatine can help maintain energy levels throughout the day, potentially leading to more consistent sleep-wake cycles. She’s shared personal anecdotes about noticing improved mental clarity in the morning after beginning regular supplementation.
Perhaps most intriguing is her discussion of creatine’s role in stress resilience. She’s detailed how adequate creatine levels can help our bodies better handle both physical and mental stress, citing studies showing improved performance under sleep-deprived conditions. For busy professionals and parents, she suggests this stress-buffering effect alone makes creatine worth considering.
RELATED READING: David Sinclair’s Supplement List for Longevity
Final Thoughts
What makes Dr. Patrick’s perspective on creatine so compelling isn’t just her scientific credentials – it’s her ability to bridge the gap between complex biochemistry and practical daily habits. While many influencers chase the next trending supplement, her unwavering support of creatine stems from decades of research and personal experience.
Unlike the supplement industry’s typical marketing hype, Dr. Patrick presents creatine as what it is: a reliable, safe compound that can provide meaningful but modest benefits to both brain and body. Her emphasis on consistency over quick fixes, and her transparent sharing of both the benefits and limitations, offers a blueprint for how we should evaluate all supplements.
The real takeaway isn’t just about creatine – it’s about the importance of looking past marketing claims to the actual science, something Dr. Patrick has consistently championed. As she often reminds us, the most valuable health interventions aren’t always the most glamorous – sometimes they’re as simple as 5 grams of white powder in your morning smoothie.