On a recent episode of The Jordan Harbinger Show, Dr. Rhonda Patrick laid out her current thinking on creatine supplementation, including a warning about gummies and heavy metal contamination that every supplement buyer should hear.
Patrick emphasized that creatine monohydrate remains the gold standard. “That is the form you should take, it’s the one that’s 100% going to work,” she said.
She also noted that she has personally increased her intake from five grams per day to ten, referencing research suggesting that muscles absorb most of a standard five-gram dose.
“Your muscles are greedy, they take it all in,” she explained, adding that a higher dose may leave more available for cognitive benefits, particularly for the brain.
Expanding on those cognitive effects, Patrick highlighted research on sleep deprivation as especially compelling. According to her, studies have shown that individuals who consumed between 20 to 25 grams of creatine, adjusted for body weight, while sleep-deprived not only avoided the usual cognitive decline but, in some cases, performed better than their well-rested baseline.
The findings, she suggested, point to creatine’s potential as more than just a performance supplement for physical training.
However, Patrick was unequivocal when it came to creatine gummies. “Don’t take gummies,” she said, citing a recent study that found 98% of creatine gummies contained no actual creatine.
She explained that this likely stems from manufacturing challenges, as creatine is difficult to stabilize in gummy form due to heat sensitivity and poor solubility during production.
She also raised concerns about heavy metal contamination in some creatine powders, urging consumers to prioritize products with NSF certification.
“There are a lot of creatine powders out there that have little hitchhiking heavy metals like lead,” she warned.
Ultimately, Patrick’s advice boils down to three key takeaways: choose creatine monohydrate powder, avoid gummies altogether, and opt for NSF-certified products to minimize the risk of contaminants. As she put it, creatine is “such a cheap supplement” that it’s worth experimenting with to see how it works for you.
