Top 30 Videos in The Creatine Library
The 30 most-watched videos in our hand-picked Creatine Library, with AI-generated summaries, key takeaways, and direct links. This index helps search engines (Google, Bing) and AI assistants (Perplexity, ChatGPT, Claude, Google AI Overviews) accurately surface this content to people researching creatine. Browse the full library of all videos in the interactive player above.
By Huberman Lab
· Published February 2023
· 5,278,074 views
· Topics: Foundations · Muscle · Science
Dr. Andy Galpin joins the Huberman Lab Guest Series to cover optimal nutrition and supplementation for performance. Creatine is featured prominently as one of the few supplements with overwhelming evidence — alongside protein, caffeine, and a small handful of others. Practical guidance on dosing and stacking included.
Key Takeaways:
- Creatine sits in the top tier of evidence-backed supplements
- Pair with adequate protein and consistent training
- Most other supplements have weak or absent evidence
Watch on YouTube →
By Myprotein
· Published February 2021
· 3,449,706 views
· Topics: Dosage · Foundations
Myprotein's nutritionist explains the creatine loading phase: how it works, whether you need it, and the tradeoffs. Spoiler: you can skip loading and reach saturation in ~3-4 weeks with 3-5g/day.
Key Takeaways:
- Loading (20g/day × 5-7 days) speeds saturation
- Skipping loading works — just takes 3-4 weeks
- Skipping loading also avoids bloating discomfort
Watch on YouTube →
By Science Explained
· Published April 2017
· 3,082,133 views
· Topics: Foundations · Science
A science-explained ranking of the top 5 supplements with the most robust research. Creatine takes the top spot for muscle, strength, and cognitive benefits. Rest of the list: protein, caffeine, vitamin D, and omega-3.
Key Takeaways:
- Creatine is the single most-researched effective supplement
- Protein, caffeine, vit D, and omega-3 round out the top 5
- Most supplements on the market don't make this list
Watch on YouTube →
By The Diary Of A CEO
· Published March 2025
· 2,995,483 views
· Topics: Aging · Longevity · Muscle
On The Diary Of A CEO, a healthy-ageing doctor explains why muscle is central to longevity and where creatine fits in. The conversation links resistance training, protein, and creatine to lower frailty and fall risk in later life, framing the supplement as a simple, evidence-backed addition to an aging-well toolkit.
Key Takeaways:
- Muscle mass is a strong predictor of healthy aging
- Creatine supports strength training adaptations in older adults
- Simple habits compound: lift, eat protein, supplement creatine
Watch on YouTube →
By Science Review
· Published April 2025
· 2,424,676 views
· Topics: Science · Myths · Recent Research
Another deep-dive into a recent study generating anti-creatine headlines. Parses the methodology, sample, and actual effect size — and shows that the 'worthless' narrative is misleading. The full body of research remains strongly in favor.
Key Takeaways:
- Headlines often misrepresent study conclusions
- Effect sizes must be read in context of study design
- One null study doesn't overturn meta-analyses
Watch on YouTube →
By Renaissance Periodization (Dr. Mike Israetel)
· Published July 2024
· 2,417,301 views
· Topics: Myths · Safety · Dosage
Dr. Mike Israetel of Renaissance Periodization tackles creatine myths point by point: loading is optional, water retention is intracellular (not puffy), hair loss claims trace to one un-replicated study, and kidney/liver damage claims have no evidence. The water-retention is a feature, not a bug — it makes muscles look fuller.
Key Takeaways:
- Loading is unnecessary — 5g/day works just as well over ~2 weeks
- Water retention is INSIDE the muscle, making you look fuller
- No evidence of kidney, liver, or hair damage at normal doses
Watch on YouTube →
By Jeff Nippard
· Published April 2018
· 2,275,947 views
· Topics: Foundations · Dosage · Safety
Jeff Nippard walks through the complete science on creatine monohydrate: how it works via the phosphagen system, why it yields ~5-15% strength gains, personalized dosing by bodyweight and training frequency, and a kidney/hair-loss safety deep dive. Widely regarded as the best single creatine video on YouTube.
Key Takeaways:
- Loading is optional — 5g/day saturates muscles in ~4 weeks
- Monohydrate is the only form worth paying for
- No credible evidence creatine causes hair loss in humans
Watch on YouTube →
By Peter Attia MD
· Published April 2025
· 1,756,088 views
· Topics: Longevity · Aging
Peter Attia argues that the real anti-aging intervention isn't a pill — it's maintaining strength, muscle mass, and cardiovascular fitness. Creatine enters the discussion as a lever that supports the work.
Key Takeaways:
- Strength and VO₂ max predict survival better than most interventions
- Creatine supports the strength pillar
- There is no pill that replaces training
Watch on YouTube →
By Peter Attia MD
· Published December 2022
· 1,090,359 views
· Topics: Foundations · Science · Longevity
Dr. Peter Attia and Dr. Layne Norton unpack creatine's mechanism of action, review the safety literature across kidney and cognitive markers, and discuss optimal dosing for both athletic and longevity goals. Norton emphasizes that creatine is among the most-studied supplements in history with an exceptionally clean safety record.
Key Takeaways:
- Creatine supports ATP regeneration in both muscle and brain
- Long-term studies show no negative impact on kidney function
- 5g/day is the evidence-based baseline; higher doses may help brain
Watch on YouTube →
By Creatine Science
· Published April 2025
· 1,019,417 views
· Topics: Brain · Dosage · Recent Research
A creatine researcher walks through the latest 2026 sleep-deprivation findings: a single high dose (~0.35g/kg, roughly 25g for an average adult) can largely reverse the cognitive deficits of 21 hours without sleep. Lower doses help less. The standard 5g/day saturates muscle but underdoses the brain, especially under stress.
Key Takeaways:
- A single 25g dose can blunt cognitive deficits from 21h of sleep loss
- 5g/day is muscle-optimal but likely brain-suboptimal
- Brain endpoints may need 10–25g/day, especially under stress
Watch on YouTube →
By Huberman Lab
· Published December 2022
· 984,667 views
· Topics: Muscle · Science
Dr. Brad Schoenfeld, author of over 400 peer-reviewed papers on exercise science, joins Huberman to cover resistance training for maximum hypertrophy. Creatine comes up as a small-but-real amplifier on top of appropriate volume, intensity, and protein intake.
Key Takeaways:
- Creatine adds a small but meaningful hypertrophy effect
- Volume, intensity, and protein matter more — creatine amplifies
- Effect size is about 0.11 above resistance training alone
Watch on YouTube →
By Athlean-X
· Published March 2025
· 914,349 views
· Topics: Foundations · Safety · Dosage
Jeff Cavaliere of Athlean-X covers everything a beginner needs to know before starting creatine: how it works, what form to buy, how to dose, what to expect, and the safety story. No hype, just what actually matters.
Key Takeaways:
- Monohydrate is the gold standard — don't overpay
- Expect noticeable changes within a few weeks
- Pair with consistent training for best results
Watch on YouTube →
By Jeff Nippard
· Published September 2024
· 889,792 views
· Topics: Myths · Science
Jeff Nippard balances his pro-creatine stance by covering what the research does NOT support: dramatic fat loss, steady-state cardio improvements, or anabolic effects without resistance training. Sets realistic expectations.
Key Takeaways:
- Creatine won't build muscle without training stimulus
- Effects on steady-state endurance are limited
- Not a fat burner — it's an ergogenic aid
Watch on YouTube →
By Louisa Nicola (Neuro Athletics)
· Published February 2026
· 718,134 views
· Topics: Brain · Cognitive · Aging
Performance neuroscientist Louisa Nicola walks through the latest data on creatine and dementia risk. She covers how brain bioenergetics decline with age, why creatine supports the phosphocreatine system in neurons, and how higher doses (10g+) may be required for measurable cognitive effects in older adults. A grounded, science-first take on creatine as a brain-aging tool.
Key Takeaways:
- Brain bioenergetics decline with age — creatine helps buffer the gap
- Higher doses (10g+) studied for cognitive endpoints
- Pair with sleep, training, and protein for compounding effects
Watch on YouTube →
By Athlean-X
· Published December 2025
· 714,046 views
· Topics: Foundations
Jeff Cavaliere names the two supplements worth taking for almost anyone: creatine monohydrate and a quality protein powder. Everything else, he argues, should come from food first.
Key Takeaways:
- Creatine + protein is the baseline supplement stack
- Most other supplements aren't necessary for most people
- Food first; supplements second
Watch on YouTube →
By FoundMyFitness (Rhonda Patrick)
· Published March 2025
· 641,073 views
· Topics: Aging · Brain · Dosage · Longevity
Dr. Darren Candow, author of over 140 peer-reviewed creatine papers, walks Rhonda Patrick through his optimal creatine protocol. Covers dosing for strength, cognitive performance, and longevity — including the case for higher doses in older adults and the combined creatine + resistance-training effect on muscle and bone.
Key Takeaways:
- In older adults, creatine + resistance training adds ~0.94kg lean mass
- Brain benefits may require higher doses (10g+)
- Protocol should pair with progressive resistance training
Watch on YouTube →
By Huberman Lab
· Published March 2026
· 611,443 views
· Topics: Dosage · Brain · Foundations
Dr. Rhonda Patrick and Dr. Andrew Huberman discuss creatine's multifaceted benefits for both muscle and brain health. They cover why higher doses (10-20g) are now being studied for cognitive outcomes, the safety of long-term use, and practical considerations for dosing by bodyweight.
Key Takeaways:
- Higher doses (10-20g) show emerging brain benefits
- Creatine crosses the blood-brain barrier and fuels neurons
- Safe and effective across age ranges and activity levels
Watch on YouTube →
By Dr. Gabrielle Lyon
· Published September 2017
· 437,941 views
· Topics: Muscle · Science
A deep-dive into mTOR signaling, leucine thresholds, and where creatine fits into the muscle protein synthesis cascade. Dr. Lyon explains how supplementation stacks with optimal protein distribution and training stimulus.
Key Takeaways:
- Leucine triggers mTOR; creatine supports the energy to grow
- Distribute protein across 3-4 meals of 30-40g
- Creatine amplifies — doesn't replace — protein and training
Watch on YouTube →
By Myprotein
· Published January 2022
· 417,785 views
· Topics: Fat Loss
Myprotein's resident nutritionist answers the weight-loss question directly: creatine is not a fat burner, but it preserves muscle and sustains training intensity during a cut — both of which matter enormously for body composition outcomes.
Key Takeaways:
- Creatine does not burn fat directly
- It enables higher training intensity during a cut
- Muscle preservation protects metabolic rate
Watch on YouTube →
By Peter Attia MD
· Published October 2025
· 385,252 views
· Topics: Longevity · Aging · Science
In episode 369 of The Drive, Dr. Peter Attia reframes creatine inside a broader longevity and protein strategy. He covers how creatine protects lean mass and power output in aging adults, its growing cognitive evidence, and why 5g/day is a low-cost, high-return habit. A strong anchor for anyone thinking about healthspan, not just gym performance.
Key Takeaways:
- Creatine pairs with adequate protein to fight age-related muscle loss
- 5g/day is a cheap, evidence-backed longevity habit
- Benefits extend beyond muscle to brain and power output
Watch on YouTube →
By Lean Diet
· Published May 2017
· 299,054 views
· Topics: Fat Loss · Dosage
Addresses the common fear that creatine interferes with a lean-bulk or cut. The answer: creatine supports lean tissue retention in a deficit and boosts training performance when calories are lower.
Key Takeaways:
- Creatine enhances performance in a deficit
- Aids muscle retention when cutting hard
- Water weight effect is intracellular, not visible
Watch on YouTube →
By Runner
· Published January 2023
· 265,345 views
· Topics: Endurance · Running
A balanced look at whether distance runners should take creatine. Covers the pros (interval performance, strength crosstraining, recovery) and cons (weight gain for ultra-light runners, neutral steady-state effect). Useful framework for deciding.
Key Takeaways:
- Interval and speed workouts benefit
- Strength and lifting crosstraining gets a boost
- Ultramarathoners may weigh added water against benefit
Watch on YouTube →
By The Proof
· Published December 2024
· 261,926 views
· Topics: Brain · Longevity · Foundations
Simon Hill on The Proof Podcast explains creatine's five most-supported benefits: strength, cognition, mood, aging muscle preservation, and performance under sleep loss. Well-cited and suitable for listeners new to creatine.
Key Takeaways:
- Creatine benefits people of all ages and activity levels
- Effects on cognition and mood are meaningful in some people
- Safety data is overwhelmingly positive
Watch on YouTube →
By Science Explained
· Published April 2026
· 210,512 views
· Topics: Brain · Cognitive · Recent Research
Science Explained breaks down the April 2026 Nutrients trial showing that a single high-dose creatine bolus (0.2–0.35g/kg) significantly reduces deterioration in logical reasoning, processing speed, and psychomotor vigilance during 21 hours of sleep loss. The higher dose was meaningfully more effective than the lower one.
Key Takeaways:
- Logical reasoning and reaction time are partially preserved
- Higher acute doses (~25g) outperform lower acute doses (~14g)
- Useful for jet lag, on-call shifts, and high-cognitive-demand stress
Watch on YouTube →
By Dr. Darren Candow
· Published November 2025
· 207,887 views
· Topics: Dosage · Brain · Recent Research
Dr. Darren Candow examines the emerging case for creatine doses above the standard 5g, especially for brain health, insulin sensitivity, and body composition. He separates what the data actually supports from hype, explaining where 10g may help cognition while reaffirming 3-5g remains the floor for muscle saturation.
Key Takeaways:
- 10g may benefit the brain even though 5g saturates muscle
- Higher doses appear safe in the current literature
- Don't expect megadosing to dramatically change muscle gains
Watch on YouTube →
By Dr. Rhonda Patrick (PBD Podcast)
· Published February 2026
· 204,180 views
· Topics: Brain · Longevity · Recent Research
Dr. Rhonda Patrick joins the PBD Podcast to walk through 2026 research connecting creatine to brain performance, biological aging, and cognitive resilience. She explains why brain creatine uptake is slower than muscle, why some studies use 10g+ for cognitive endpoints, and how creatine fits alongside other longevity levers like exercise and sleep.
Key Takeaways:
- Brain creatine uptake is slower than muscle and may need higher doses
- New 2026 data links creatine to cognition and biological aging
- Best results come stacked with exercise, sleep, and protein
Watch on YouTube →
By Cutting Guide
· Published April 2015
· 198,064 views
· Topics: Fat Loss · Science
Addresses the specific question of whether creatine interferes with fat loss. Conclusion: no. Water weight temporarily distorts the scale, but body fat loss proceeds identically with or without creatine.
Key Takeaways:
- Fat loss rate is unchanged by creatine
- Scale may plateau temporarily due to water
- Take progress photos and measurements, not just weight
Watch on YouTube →
By Podcast ft. Brad Schoenfeld
· Published November 2017
· 189,350 views
· Topics: Muscle · Science
Long-form interview with Dr. Brad Schoenfeld on the science of muscle growth. Covers mechanical tension, volume landmarks, and where creatine fits as a small-but-meaningful amplifier on top of a well-designed training program.
Key Takeaways:
- Training principles drive most hypertrophy outcomes
- Creatine provides a small but real amplification
- Protein, sleep, and volume come before any supplement
Watch on YouTube →
By Talks at Google
· Published December 2024
· 184,695 views
· Topics: Longevity · Science
Peter Attia presents at Talks at Google on his longevity framework from Outlive. Covers the five horsemen of premature death, the critical role of muscle and strength, and creatine's place as a supporting tool for long-term healthspan.
Key Takeaways:
- Muscle mass and strength predict long-term health outcomes
- Creatine supports the foundational work
- The 'marginal decade' reframes aging priorities
Watch on YouTube →
By Dr. Stacy Sims
· Published January 2026
· 152,889 views
· Topics: Women · Science · Hormones
A physiology-level masterclass from Dr. Stacy Sims covering exactly how creatine interacts with female hormones through midlife transitions. Goes beyond generic advice into the specifics of how estrogen and progesterone fluctuations affect creatine utilization.
Key Takeaways:
- Hormonal phases may alter creatine needs
- Body composition effects show up over 8-12 weeks
- Resistance training is non-negotiable for full effect
Watch on YouTube →
