Creatine Myths, Science and Trust: Dr. Darren Burke of Halifax Believes Education Matters More Than Ever
After more than 30 years researching, testing, formulating and personally using creatine, Dr. Darren Burke shares what the science actually says—and why choosing an NSF Certified for Sport® product may be more important than ever.
By Dr. Darren Burke
Every few months, creatine seems to become "new" again.
A celebrity mentions it on a podcast. A social media influencer claims it causes kidney damage. Another says everyone should take it. Then someone else insists it is only for bodybuilders.
The cycle repeats.
Recently, nutrition experts called for better public education around creatine because misinformation on social media continues to outpace the science. I couldn't agree more.
What surprises me isn't that people have questions.
What surprises me is that we're still having many of the same conversations we were having three decades ago.
Creatine is one of the most researched supplements in history
I've spent my career in exercise physiology, sports nutrition and product development.
During my years as a university professor and scientist, creatine was one of the ingredients I repeatedly studied, taught and discussed with students, athletes and coaches.
I've reviewed the literature.
I've incorporated creatine into research projects.
I've helped formulate products containing it.
And perhaps just as importantly, I've personally used creatine for more than 30 years.
Very few dietary supplements have accumulated the depth of scientific evidence that creatine has.
Hundreds of peer-reviewed studies have investigated its effects on strength, power, lean mass, exercise performance, recovery and, increasingly, brain health and cognitive function. While not every question has been answered, particularly regarding brain health, the overall evidence supporting creatine monohydrate for athletic performance is remarkably consistent.
That's an important distinction.
Good science doesn't mean every claim is true.
It means we have accumulated enough evidence to separate what we know from what we are still investigating.
Social media rewards certainty. Science rewards evidence.
One of the biggest challenges today is that social media rarely rewards nuance.
A 30-second video declaring "creatine is dangerous" or "everyone needs creatine" will often outperform a careful explanation of what decades of research actually demonstrate.
Science is slower.
Science evolves.
Science is willing to say:
"We have strong evidence here."
"We need more evidence there."
That isn't weakness.
That's exactly how science should work.
Brain health is creating new interest in creatine
Much of the recent attention surrounding creatine extends beyond muscle.
Researchers are increasingly investigating creatine's role in brain energy metabolism, mental fatigue, cognition, concussion recovery and healthy aging.
These are exciting areas of research.
They're also areas where we need to continue conducting high-quality human clinical trials before making broad conclusions.
As someone who now spends much of his time focused on athlete brain health, I find this research particularly encouraging—not because it provides all the answers today, but because it opens important scientific questions for tomorrow.
Quality matters just as much as the ingredient itself
One lesson I've learned over decades in this industry is simple:
Not all supplements are created equally.
Consumers often spend considerable time debating ingredients while paying far less attention to manufacturing quality, testing standards and certification.
That's a mistake.
For athletes, especially those competing under anti-doping rules, third-party certification matters.
That's one of the reasons I place tremendous value on NSF Certified for Sport®.
NSF certification requires rigorous testing of manufacturing facilities, ingredient verification and screening for substances banned in sport. It provides athletes, parents and teams with confidence that what appears on the label is what is actually inside the container.
That level of quality assurance isn't simply a marketing advantage.
It's a responsibility.
Why this matters at Headstrong
At Headstrong, we've chosen to build products with the same philosophy that has guided my career as a scientist:
Start with evidence.
Use clinically meaningful ingredients.
Prioritize quality.
Never stop learning.
Whether we're formulating products to support athletes' performance, recovery or brain health, our goal is never to chase trends.
Our goal is to earn trust.
That's also why we're committed to pursuing NSF Certified for Sport® certification across our products.
Athletes deserve ingredients supported by science.
They also deserve products manufactured to the highest possible standards.
My advice after three decades
If there's one thing I've learned after more than 30 years studying, teaching and using creatine, it's this:
Ignore the extremes.
Ignore anyone promising miracles.
Ignore anyone claiming decades of research are meaningless.
Instead, ask better questions.
What does the evidence actually say?
How strong is the evidence?
Who conducted the research?
Has it been replicated?
Was the product independently tested?
The best decisions in nutrition have never been made by chasing headlines.
They've always been made by following the evidence.
And that's something that never goes out of style.
Frequently Asked Questions
Is creatine one of the most researched sports supplements?
Yes. Creatine is among the most extensively researched dietary supplements in sports nutrition, with hundreds of published studies examining its safety, effectiveness and performance benefits.
Is creatine safe?
For healthy adults, creatine monohydrate has demonstrated an excellent safety profile when used as directed in numerous clinical studies. Individuals with kidney disease or other medical conditions should consult their physician before supplementation.
Does creatine only help bodybuilders?
No. Research has demonstrated benefits across many sports and populations, including activities involving strength, power, repeated sprint performance and recovery.
Can creatine improve brain health?
Emerging research suggests creatine may support brain energy metabolism and cognitive function under certain conditions, but this remains an active area of investigation. More high-quality clinical trials are needed before definitive conclusions can be made.
Why is NSF Certified for Sport® important?
NSF Certified for Sport® helps verify that products contain what the label states and are tested for substances banned in sport, providing greater confidence for competitive athletes.
Why does Headstrong include creatine?
At Headstrong, creatine is included because it is one of the most scientifically supported ingredients available for athletic performance, with emerging research also exploring its role in brain health.
References
- Buford TW, Kreider RB, Stout JR, et al. (2007). International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise. Journal of the International Society of Sports Nutrition, 4(6). https://doi.org/10.1186/1550-2783-4-6
- Kreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine. Journal of the International Society of Sports Nutrition, 14:18. (This remains one of the landmark comprehensive reviews on creatine.)
- Candow DG, Forbes SC, Chilibeck PD, et al. (2023). "Heads Up" for Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Medicine.
- Forbes SC, et al. (2022). Effects of Creatine Supplementation on Brain Function and Health. Nutrients, 14(5).
- Roschel H, et al. (2021). Creatine Supplementation and Brain Health. Nutrients, 13(2):586.
- Prokopidis K, et al. (2023). Effects of Creatine Supplementation on Memory in Healthy Individuals: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Nutrition Reviews.
- Xu C, et al. (2024). The Effects of Creatine Supplementation on Cognitive Function in Adults: A Systematic Review and Meta-analysis. Frontiers in Nutrition.
- Gordji-Nejad A, et al. (2024). Single-dose Creatine Improves Cognitive Performance and Brain Energy Metabolism During Sleep Deprivation. Scientific Reports.
- Candow DG, et al. (2025). Creatine Monohydrate Supplementation for Older Adults and Healthy Aging. Journal of Dietary Supplements.
- International Society of Sports Nutrition. (2025). Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.
Disclosure: Dr. Darren Burke is a sport scientist, entrepreneur, and co-founder of Headstrong. The views expressed in this article are informed by more than three decades of research, teaching, product development, and personal experience with creatine supplementation, together with the peer-reviewed scientific literature cited above.