madman
Super Moderator
Are creatine gummies a scam—and is your daily dose wrong?
Dr. Mark Tarnopolsky explains brain benefits, kidney myths and what actually works.
In this episode, we break down:
• *Creatine benefits explained:* How creatine supports muscle strength, exercise performance and healthy aging.
• *Creatine for women and menopause:* The potential benefits for muscle mass, bone health and age-related physical decline.
• *How much creatine should you take?* Why Dr. Tarnopolsky recommends 3–5 grams daily and questions the need for high-dose supplementation.
• *Creatine and brain health:* What the research suggests about cognitive function, sleep deprivation and long-term neurological health.
• *Is creatine bad for your kidneys?* The difference between creatine and creatinine, and why kidney blood tests can be misunderstood.
• *Creatine monohydrate vs. other forms:* Why the most researched and affordable option may also be the best.
• *The truth about creatine gummies and liquids:* Concerns about supplement quality, misleading labels and products that may not contain what they advertise.
• *Canada's supplement industry:* Dr. Tarnopolsky's concerns about product testing, Health Canada oversight and supplement marketing.
• *Creatine and longevity:* How consistent supplementation and exercise may help maintain strength and function as we age.
Timestamps:
00:00 Intro
01:50 What Is Creatine and How Does It Work?
04:47 Creatine Research: Muscle Strength and Aging
07:10 Creatine for Women, Menopause and Bone Health
10:26 How Much Creatine Should You Take Daily?
13:23 Creatine, Brain Health and Sleep Deprivation
15:35 Is Creatine Bad for Your Kidneys?
19:06 Creatine Monohydrate vs. Other Forms
21:45 The Problem With Creatine Gummies and Liquids
24:25 Supplements, Longevity and Healthy Aging
27:02 Supplement Fraud and Canada's Regulatory System
29:28 Final Thoughts
