What does Harvard doctor Trisha Pasricha say about creatine supplements?

Trisha Pasricha, a Harvard-trained gastroenterologist, explains that creatine supplements are only effective when combined with regular resistance training, such as weight lifting or bodyweight exercises, at least twice a week.

How much can creatine improve strength when combined with resistance training?

Studies have shown that younger adults who supplement with creatine while resistance training can improve their chest and bench press strength by about 4 pounds, which Dr. Pasricha says may be significant for higher-risk groups.

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Harvard Doctor Warns: Creatine Useless Without Strength Training

Q: Who may benefit from taking creatine supplements according to Dr. Pasricha?

Dr. Pasricha recommends creatine supplements for higher-risk groups like post-menopausal women, people on GLP-1 medications, and older adults in nursing homes, as the small boost in strength may be worthwhile even if they can't commit to a rigorous training regimen.

16 Nov

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Summary

Creatine only effective when combined with resistance training
Certain groups may benefit more from creatine supplements
Resistance training at least twice a week is essential for creatine to work

Harvard Doctor Warns: Creatine Useless Without Strength Training

On November 16, 2025, Harvard-trained gastroenterologist Dr. Trisha Pasricha shared insights on the nuances of creatine supplementation. She explains that while creatine can offer real benefits, it's essentially a waste of money if you're not doing sufficient resistance training to support it.

Dr. Pasricha stresses that multiple studies have found creatine can create small but meaningful changes in upper and lower body strength, but only when combined with resistance training at least twice a week. She advises that if you're not doing enough strength exercises, it's better to skip creatine supplements entirely.

However, the gastroenterologist does recommend creatine for certain higher-risk groups, such as post-menopausal women, people on GLP-1 medications, and older adults in nursing homes. For these individuals, the small boost in strength from creatine may be worthwhile, even if they can't commit to a rigorous training regimen. But for most people, Dr. Pasricha's advice is clear - creatine is only effective when paired with consistent resistance training.

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