The One Supplement I Actually Take Daily

If you open my medicine cabinet, it looks like a pharmacy exploded.

We are bombarded with recommendations, aren't we? Fish oils for the heart, Vitamin D because we live indoors like vampires, collagen for the joints, protein powder for the gains, and don't even get me started on the magnesium/melatonin cocktail we’re all chugging just to get six hours of intrrupted sleep.

I’m a medical professional, and even I get overwhelmed.

While I agree with the science behind most of those, the barrier to consistency is high. And if I’m being honest? I never really felt them "move the needle." I didn't wake up after taking fish oil feeling like I could run through a brick wall.

But there is one supplement that has actually changed my day-to-day life. It’s the only one I refuse to skip.

It’s Creatine. Specifically, a high dose of it (15–20 grams).

"Wait, Isn't That for Gym Bros?"

I know what you’re thinking. You picture a guy named "Chad" dry-scooping neon blue powder before bench pressing a small car.

I hadn’t thought about creatine since my own days of chugging "C4" pre-workout in my early 20s. But recently, I attended a lecture by a local spine surgeon that completely changed my perspective.

He wasn't talking about biceps. He was talking about brains.

The "Greedy Muscle" Theory

Here is the secret the surgeon shared, and it makes perfect sense: Your muscles are greedy.

When you take the standard dose of creatine (usually 5 grams), your muscles snatch it up immediately. They hoard it for energy. Because the muscles eat first, barely any of that creatine makes it past the blood-brain barrier to help your head.

To get the cognitive benefits—the mental clarity, the mood stability—you have to saturate the system. You have to fill the muscles up so the excess can finally spill over into the brain. That is why I take 15–20mg daily.

Why I Need It (And You Probably Do Too)

Since upping my dose, the difference has been night and day.

I have two kids. "Sleep deprivation" isn't a phase; it's my personality type right now. Before the high-dose creatine, I was operating in a constant fog. I was irritable. My patience fuse was about three millimeters long.

The Science Check: Research backs this up. Studies have shown that creatine is particularly effective at preserving cognitive function during times of sleep deprivation [1]. It acts as a backup battery for your brain when you haven't slept enough. Other studies suggest it can help with mood regulation and mental fatigue [2].

Now? I’m less irritable. The brain fog has lifted. I can actually handle the chaos of the morning routine without feeling like I’m wading through mud.

How to Take It (Without Gagging)

There are a million brands out there promising "rapid absorption" or "explosive energy." Ignore them.

What to buy: Go to Costco. Buy the giant tub of Creatine Monohydrate. Unflavored. No additives. Simple.

How to eat it: I will admit, if you mix unflavored creatine with water, it tastes like sad, chalky medicine. Do not do that to yourself. I mix mine into oatmeal or yogurt with a little bit of honey. You don't taste the grit, and the honey makes it a treat.

The Oatmeal Bonus (The Poop Talk)

Since we are already oversharing, let’s talk about the other benefit of mixing creatine with oatmeal: Fiber.

Oatmeal keeps things moving. I don’t want to dive too deep into this, but there is strong, emerging evidence linking gut health and bowel regularity with brain health. Recent studies presented at the Alzheimer’s Association International Conference found that chronic constipation was associated with a higher risk of cognitive decline [3].

So, by eating creatine oats, you are fueling your brain and clearing the pipes. Win-win.

The "Underwear Workout"

Health and fitness mean something different to me now. In my early 20s, exercise was effortless. Now, in my late 30s with kids, keeping my body mobile is more important than ever, but getting to the gym feels impossible.

If I am mentally wiped out from lack of sleep, the likelihood of me driving to a gym is zero. That is why having the mental headspace (thanks, creatine) is Step One. Step Two is what I call the "Underwear Workout."

Every morning, I do a 10-15 minute mobility and strength routine with my kids, usually in my underwear. Don't read too much into it—I just refuse to sweat in pajamas, and my work clothes don’t stretch. It’s not glamorous. It’s not "Instagram-worthy." But it keeps me moving, keeps me strong, and sets the tone for the day.

I hope you found this helpful. Maybe you’ll consider adding creatine to your grocery list.

(As always, this isn't medical advice. I am a doctor, but I’m not your doctor yet. Chat with your provider before making huge dietary changes, especially if you have kidney issues).

If you—or anyone you know—is having a hard time prioritizing fitness amidst the madness of parenting and work, I can help.

I offer Online Coaching at Waystone Health. This isn't a cookie-cutter PDF program. It is a fully virtual partnership where I take the time to learn about you, your goals, and your limitations.

We will come up with a realistic plan to reach your goals within the constraints of your actual life (even if that means 15-minute workouts in your living room).

Click here to book your initial consult. Let's get started.

References:

McMorris, T., et al. (2006). Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol.
Dolan, E., Gualano, B., & Rawson, E. S. (2019). Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury.
Ma, C., et al. (2023). Bowel movement frequency, gut microbiota and cognitive function: A prospective cohort study of men and women. Presented at AAIC.