David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

What Creatine May Offer Beyond Fitness

24 Dec 2025 · 1 min

Watch on YouTube

1:19

In this YouTube monologue, Dr. David Perlmutter addresses common questions about creatine supplementation. He explains that the timing of intake (empty stomach vs with food) is not critical, though he prefers taking it on an empty stomach. He advocates for creatine monohydrate in powder form, citing fewer additives compared to capsules, while acknowledging that creatine hydrochloride is also well‑absorbed. His personal regimen is 5 g per dose, typically taken twice daily (total 10 g). He references a recent study he covered in a prior video where early‑stage Alzheimer’s patients received 10 mg twice daily and showed cognitive improvement with minimal side effects, mainly mild gastrointestinal issues. Dr. Perlmutter emphasizes creatine’s role in supporting mitochondrial function, overall metabolism, and brain health, positioning it as a valuable supplement for both body and mind.

Chapters

Well, hey everyone, Dr. David Perlmutter here. Getting a lot of questions these days about creatine. Let me see if I can answer a few questions at once. First, I, I don't think it matters a whole lot whether it's taken on an empty stomach or with food. I prefer to take it on an empty stomach. I take what is called creatine monohydrate. I think there is some evidence that creatine hydrochloride is also well absorbed. I don't think it really matters whether it's taken as a powder or as a capsule, but I prefer to take it as a powder. And therefore, we've got less additives, less binders, etc., if it's taken in the form of a powder. So creatine monohydrate, I'm taking 5 grams a day and typically 5 grams twice a day. New study came out that I did a video on that looked at actually cognitive improvement in individuals with early-stage Alzheimer's who took a dosage of 10 milligrams twice a day and did not really suffer any ill side effects. I think there was a little bit of perhaps gastrointestinal issues that the study talked about, but by and large, I think this is a very important supplement, a very hot supplement targeting mitochondrial function, as such targeting metabolism, which is really so central as it relates to body health and absolutely as it relates to brain health. Creatine, something I think you should consider.