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Harvard Doctor Warns: Creatine Useless Without Strength Training
16 Nov
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
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.
