No joke.
It took me an entire week to recover from my race last week.
I did manage to work out three times and run on Saturday morning.
Want to know the distance I managed?
Barely 3.5km before my legs and mind told me to fu*k off and stop 😂
This week it’s service as usual.
I smashed out some easy 140kg deadlifts this afternoon, I’ve logged 12k steps before 5 pm, and I’m back on my supplements - I slacked off last week (I’m human after all).
Talking of supplements, over the next few minutes, I’m going to share 3 surprising benefits of my #1 supplement. Let’s get stuck into…
3 Surprising Creatine Benefits
I talk about creatine a LOT.
More than likely, you've read an email or watched a video where I professed my undying love for this amazing supplement.
Besides getting you jacked and making you feel great, creatine has many other benefits that most are oblivious to.
I started taking creatine to get bigger and stronger, but now, that’s only a small part of why I use it.
Surprising Benefit #1 - May Help Depression
Creatine isn’t just for gym results and might also offer surprising support for mental well-being, particularly for depression.
Now, I'm in no way suggesting that knocking back some creatine is the cure for depression.
If you're on medication for depression and that's what your doctor has prescribed, you should always listen to their professional advice.
But there is some promising research around the topic.
Some has shown that depressed individuals often struggle with brain energy metabolism, and creatine helps by restoring ATP levels in the brain.
A 2025 pilot trial found that adding 5 g/day of creatine to cognitive behavioural therapy (CBT) led to significantly larger reductions in depression scores (PHQ‑9) after eight weeks, compared to CBT plus placebo (2).
A 2020 meta-analysis in the Journal of Affective Disorders found that creatine supplementation had a moderate to large antidepressant effect when used as an adjunct therapy (3).
Traditionally used to enhance physical performance, creatine clearly shows promise as an accompanying management option for depression.
This is huge news, especially when you consider that nearly 1 in 6 adults in the UK will experience depression at some point in their lives (4).
To be clear, creatine isn’t a magic bullet or a replacement for professional help.
But as a low-cost, well-researched, and neuroprotective supplement, it may have far more benefits than most people realise.
I’ll keep saying it, but creatine is one of the most underrated supplements for both physical and mental performance.
Surprising Benefit #2 - Reduced Cancer Risk
This one stopped me in my tracks.
A 2025 study looked at over 25,000 people and found something pretty incredible:
Higher creatine intake was linked to a lower risk of cancer.
Uh, yeah, that's pretty exciting news!
They found that people who ate more creatine (mainly through diet) had a 16% lower rate of cancer compared to those who ate the least.
This study used data from the National Health and Nutrition Examination Survey (NHANES) from 2007 to 2018 and involved creatine naturally found in food sources, such as meat, poultry, fish, and shellfish.
Of course this doesn’t mean creatine cures cancer. Let’s not get carried away.
This was an observational study, so it shows a link, not a cause.
But it’s promising. And it adds to the growing body of research showing creatine may do much more than just help you lift heavier.
Again, if there's a chance that it can help, we should all be over it like a rash.
I’ve never once taken creatine thinking it was helping prevent cancer, and to be honest, I still don’t.
But the research is getting harder to ignore and that's something I'll gladly take notice of.
Surprising Benefit #3 - May Fight Alzheimer’s Disease
This news is hot off the block and is genuinely one of the more exciting pieces of news I've read in a long time.
A new pilot study suggests creatine may help with Alzheimer’s Disease symptoms.
Yep, that same creatine you may have used 5-10 years ago. The one best known for building muscle and strength.
But this new finding could be one of the most meaningful yet, because Alzheimer’s is a devastating condition with very few effective interventions.
An estimated 6.9 million Americans age 65 and older are living with Alzheimer's dementia today, with this number potentially growing to 13.8 million by 2060 (1).
So when a supplement as safe and accessible as creatine shows this kind of potential, it’s worth paying attention.
This was just a pilot trial — a small, preliminary study — but 19 out of 20 participants experienced improvements.
That’s extraordinary!
I’ve said it before and I’ll say it again:
Everyone, including their granny, should be taking creatine.
(I might actually get that printed on a t-shirt 😂)
The traditional dose has been 5g a day, but I’ve been taking 10–15g for nearly a year now.
This trial used 20g daily, so if you’re considering it, I’d suggest working your way up toward that range.
It may seem like a LOT of creatine, and when you see it in your glass you might second question your decisions, but if there’s a chance this supplement can help me prevent Alzheimer’s in the future, I'm all over it.
I've upped my dose to 20g per day off the back of this news.
Before I finish, I do want to add a caveat to this email.
The three benefits I've just listed are certainly very promising, but they're far from being set in concrete.
Further research is needed to solidify these claims.
You have nothing to lose and everything to gain by taking this supplement.
If you take it potentially prevent future Alzheimer’s disease, you're also going to improve your immediate strength.
If you start using it to help with depression, you're also going to build more muscle.
In my opinion, it's a no-brainer.
Everyone and their granny should be taking creatine.
I hope you enjoyed this week's newsletter.
If you have any questions on anything you've read, you can reply directly to this email and I'll get back to you ASAP.
Take care,
Yours in health,
- Mark
My coaching program, The Paradigm Project, helps ambitious entrepreneurs, c-suites, & business owners live a healthier, stronger, and all-around better life.
Most importantly, one of the main aims of the program is to help every single client achieve pain-free performance!
If you are in the mood to transform your health & fitness, then life-changing results are within your reach.
Click on the link to apply for coaching and we can build a plan that changes your life!
Quote for the day
"Food is medicine, but so is laughter"
- Dan Buettner
P.S. Whenever you’re ready, here are a few ways I can help you:
References
- “2024 Alzheimer’s Disease Facts and Figures.”Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, vol. 20, no. 5, 2024, pp. 3708–3821.
- Candow, Darren G. “Efficacy and Safety Profile of Oral Creatine Monohydrate in Add‑on to Cognitive‑Behavioural Therapy in Depression.” Journal of Affective Disorders, 2024, S0924‑977X24007405.
- Brenton, John D., et al. “Creatine Supplementation in Depression: A Review of Mechanisms.” Metabolic Brain Disease, 2024.
- Office for National Statistics. Cost of Living and Depression in Adults, Great Britain: 29 September to 23 October 2022. 6 Dec. 2022
Disclaimer: This newsletter is for educational and informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Any guidance related to training, nutrition, supplementation, or lifestyle is general in nature and not a substitute for personalised medical advice. Always consult with a qualified healthcare professional before making changes to your health routine.
