Peter Attia's Preference for Creatine Monohydrate
Dr. Peter Attia is a prominent voice in the field of longevity and health optimization, and when it comes to supplements, he emphasizes an evidence-based approach. He consistently recommends creatine monohydrate, citing its extensive scientific backing and proven benefits for muscle strength, exercise performance, and brain health. Unlike other, more expensive or less-studied forms of creatine, monohydrate has a long track record of safety and effectiveness.
Attia emphasizes that maintaining muscle mass is a key component of a long, healthy life, and creatine is a crucial tool for achieving this. He notes that as we age, we face a natural decline in muscle mass, a condition known as sarcopenia. Creatine supplementation, when combined with resistance training, helps to counteract this decline. He also points to creatine's neuroprotective properties, supporting cognitive function and potentially mitigating neurological decline. By helping to replenish adenosine triphosphate (ATP)—the body's primary energy currency—creatine powers both muscles during high-intensity exercise and mental processes.
Usage According to Attia
Attia discusses the use of creatine monohydrate to saturate muscle creatine stores over time. He mentions that consistency is important, though he personally finds it convenient to mix it with water and electrolytes during his workouts.
- Daily Intake: Consistent intake is discussed.
- Consistency Over Timing: Taking it daily is emphasized over the specific time of day.
- Mix with Other Liquids: Combining it with your workout drink is mentioned as a convenient approach.
- Adjust for Sensitivity: If GI issues occur, a different approach may be considered.
Comparison of Creatine Monohydrate with Other Forms
When considering which creatine to take, it's helpful to compare the most popular and research-backed options. Creatine monohydrate stands out for its extensive research and cost-effectiveness, but other forms exist with various marketing claims. The table below provides a clear comparison.
| Feature | Creatine Monohydrate | Creatine Hydrochloride (HCl) | Buffered Creatine (e.g., Kre-Alkalyn) | Creatine Nitrate |
|---|---|---|---|---|
| Research Support | Extensive (100+ studies) | Moderate (newer trials) | Limited, little evidence | Limited |
| Efficacy | Most effective and reliable | No proven advantage over monohydrate | Marketing claims of superiority lack scientific backing | Potential added benefit of nitric oxide, but not clinically proven to be better |
| Cost | Very affordable | Higher priced | Higher priced | Higher priced |
| Solubility | Moderate | High | Moderate | Moderate |
| Gastrointestinal Impact | Can cause mild bloating in some users, especially with certain approaches | Marketed as easier on the stomach due to higher solubility | Marketed to reduce side effects, but efficacy is not proven | Can cause similar GI issues as monohydrate |
Conclusion: Why Monohydrate is the Go-To
Peter Attia's endorsement of creatine monohydrate is a direct reflection of its status as the most effective, safe, and well-researched form of creatine available. His approach aligns with the scientific consensus, prioritizing proven results over novel or proprietary alternatives. For individuals of all activity levels—from elite athletes to those focused on maintaining healthspan—consistent creatine monohydrate use is a simple yet powerful strategy. It supports not only muscle strength and performance but also plays a role in cognitive function, making it a cornerstone of a robust health and longevity protocol. As always, Attia stresses that supplements should complement a healthy lifestyle, including proper nutrition, sleep, and exercise.
An excellent source for understanding the science behind supplements and longevity is Peter Attia's book, Outlive: The Science and Art of Longevity.
