Speaking ahead of the release of his new podcast show, the health expert shared the benefits of the supplement
Dr Amir Khan has highly praised a supplement he says ‘everyone should try’ due to its long list of benefits. He even claims that taking the supplement could help lessen a person’s risk of developing Alzheimer’s Disease, as results so far look “promising”.
Dr Khan, MB, ChB (Hons), MRCGP, DCH, DRCOG, is an NHS general practitioner who works at The Ridge Medical Practice in Bradford. He is widely known for sharing his expertise online and on television. He regularly appears on TV shows such as ITV’s Good Morning Britain, Lorraine, This Morning, and Loose Women.
In his spare time, he updates his social media channels with health advice and tips. To help more people across the country, the GP has also launched a new podcast show with co-host Cherry Healey.
Ahead of the release of their new episode, which is coming out this week, Dr Khan gave his 13.4k Instagram followers a snippet of what to expect in the upcoming instalment. Sharing a short clip from the new episode, Dr Khan said: “The SECRET supplement you HAVE to try! Don’t miss next week’s episode of No Appointment Necessary!”
In the episode, the NHS doctor and Cherry talk about supplements, including busting common myths and revealing the three supplements Dr Amir swears by – one of which is creatine. Creatine is a naturally occurring substance that the body produces and is also present in some foods, providing energy to both muscle and brain tissues.
As a dietary supplement, typically in the form of creatine monohydrate, creatine is commonly used by athletes to enhance performance and boost muscle mass during short bursts of high-intensity exercise. However, some studies show that it can also help support brain function.
Addressing viewers in the clip, Dr Khan says: “What is the hot topic around creatine now? We know it works for people who are in sports, but does it work for everyone else as well?”
He goes on to say: “There’s really interesting research looking at it to help reduce the risk or progression of Alzheimer’s dementia. We haven’t got strong enough to say yes now, but there are really promising results coming out that just make me go ‘wow’, this could be really important.”
The clip ends with the doctor urging: “And that is why I really think, as we get older, it’s one of the supplements I would strongly recommend.” You can buy creatine in various forms, including powder and capsules, at most health and fitness retailers.
Boots, Superdrug and Holland and Barrett are some places you can find creatine. Boots, for example, is selling a bottle of 250 Myprotein Impact Creatine Monohydrate Capsules for £20, which breaks down to 8p per tablet.
Creatine is typically taken by athletes and gym-goers. Athletes mainly take creatine to boost their performance in high-intensity, short-duration activities such as weightlifting, sprinting, and team sports. Creatine is among the most studied and effective dietary supplements for enhancing strength, power, and muscle growth.
What is creatine good for?
As Dr Khan mentioned, there are other reasons to take creatine. These can include additional health benefits regarding ageing and potentially helping boost brain function to fend off certain debilitating neurological conditions. By helping to regenerate adenosine triphosphate (ATP), the body’s main energy source, creatine allows you to train harder for longer, boosting strength and power. Creatine increases the water content in muscle cells, causing them to swell and signal pathways that lead to muscle growth. Over the long term, this improved training performance leads to greater muscle mass.
Creatine helps reduce muscle cell damage and inflammation that can occur during intense workouts, aiding in faster recovery between sets and workouts. Athletes involved in power sports like weightlifting, sprinting, and football can perform better during repeated, short bursts of intense activity. Just like it does for muscles, creatine can enhance phosphocreatine levels in the brain, which aids in the production of more ATP. This enhancement can lead to better memory, reasoning skills, and mental clarity, particularly during times of stress or lack of sleep.
For older people, creatine may help mitigate the natural decline in muscle mass and bone mineral density that comes with ageing. When paired with resistance training, it can boost both physical performance and cognitive health. Some studies indicate that creatine might offer therapeutic benefits for neurological conditions such as Parkinson’s and Huntington’s diseases, although further research is necessary.
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Can creatine help ward off dementia?
While there isn’t sufficient evidence yet to 100% confirm that creatine can reduce the risk of dementia, some studies are showing positive results. The impact of creatine on the treatment of Alzheimer’s disease is still being explored, yet early results are encouraging.
A pilot study carried out in 2025 involving human patients with Alzheimer’s indicated that creatine supplementation raised brain creatine levels and was linked to enhancements in cognitive performance. The pilot study included just 20 participants and lacked both a placebo control and blinding. Due to these limitations, more comprehensive clinical trials are needed before any conclusive statements can be made.
Elsewhere, studies using mouse models indicate that creatine may enhance brain energy metabolism and lower disease biomarkers. However, more extensive clinical trials are necessary to validate these findings and assess whether creatine can be used as a preventive or treatment approach.
At present, there is no clinically recognised dosage for administering creatine in the context of neurological disorders. In the pilot study, a high dosage of 20 grams per day was used over eight weeks to elevate brain levels.
If you or someone close to you is dealing with Alzheimer’s disease, it’s very important to talk to a doctor before beginning any new supplement, such as creatine. Although it is usually regarded as safe for healthy people, those who have existing health issues should have a conversation about the possible risks and advantages with their healthcare professional.
Important considerations
Always speak to your doctor first before trying anything new or making any drastic changes to your diet and lifestyle. Creatine is among the most studied and safest supplements available, though some people might face minor, temporary side effects.
One common effect is an initial increase in weight due to higher water levels in your muscles rather than fat. Some users may also experience stomach discomfort, nausea, or diarrhoea, particularly during a “loading phase” with high doses. Staying properly hydrated and choosing a lower daily dose can be beneficial.
For healthy people, there is no evidence that creatine supplementation negatively impacts kidney function. However, those with existing kidney issues should seek medical advice before starting supplementation.