All too often on our social media feeds, we see health gurus in lab coats making bold assertions – even on highly researched substances like creatine. One TikTok creator, @DrChrisPharmD, recently served up some interesting takes on creatine for heart health and blood sugar. But just like that last rep on leg day, sometimes you need to push a little harder to see if the claim holds up.

The doc pointed to a study, titled “Effect of 28 days of creatine ingestion on muscle metabolism and performance of a simulated cycling road race,” to support ideas about creatine boosting heart health. Here’s the catch: digging into that study reveals its main focus was on exercise metabolism and performance, not cardiovascular outcomes. Sure, it found creatine increased plasma volume post-exercise, but that’s likely due to increased water retention — a common effect of creatine use — not a change in our blood vessel’s structure. The study didn’t measure key indicators for blood vessel health, like arterial stiffness. Other research, like the study “Role of Creatine in the Heart: Health and Disease” does explore creatine’s potential role in heart conditions linked to energy metabolism, but citing the aforementioned performance study for blood vessel benefits seems like a bit of a stretch by the doctor. It’s a good reminder that even official-looking sources online deserve a healthy dose of scrutiny.

However, let’s give credit where it’s due. The blood sugar claim might have more legs. According to section 7 of Healthline’s article “10 Health and Performance Benefits of Creatine,” some research does suggest creatine could help with blood sugar levels. They report that creatine supplementation could lower blood glucose levels by increasing the function of a molecule called GLUT-4 that brings blood sugar into your muscles.

So, what is creatine reliably known for? Its benefits for muscle performance are well-documented, but getting those benefits requires using it correctly. A recent article from Well and Good, “New Study Suggests Creatine Isn’t Effective—Experts Say It’s Complicated,” discussed research where creatine didn’t seem to boost muscle growth. However, a crucial detail was that the study group didn’t use a proper loading phase or allow enough time for muscle saturation. Some folks opt for an initial loading phase (roughly 20 grams of creatine a day for about a week) followed by a maintenance dose (typically 3-5 grams daily). However, large doses can cause GI distress and other unwanted effects. Some experts suggest sticking to a consistent daily dose for several weeks, giving creatine time to build up in your muscles to unlock its potential effects. If you don’t allow for saturation, you might not see the results you’re hoping for.

The Takeaway: Don’t believe every health claim you scroll past, even if it comes with fancy credentials. While creatine shows some interesting potential beyond the weight room, particularly regarding blood sugar support when paired with exercise, the evidence needs careful interpretation. Its main proven benefits lie in performance enhancement, and that often requires proper muscle saturation through consistent use. As always, especially if you have pre-existing conditions like heart issues, diabetes, or high blood pressure, it’s wise to chat with your doctor before adding any new supplement to your routine.

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