Is Creatine Good for Non-Bodybuilders?
Hi friend,
You don't need to be a bodybuilder to get the brain benefits of creatine.
In this email:
- what is creatine
- health benefits
- creatine quality
What is creatine?
Your body uses creatine as a source of energy for cellular processes. About 95% of your body's creatine is stored in muscles. The other 5% is stored in the brain and other organs.
Your body makes a small amount naturally, and you can get additional creatine from your diet. Plant-based foods don't contain creatine, so you'll only get it if you eat seafood, meat, and dairy.
Even then, you might not get enough.
A 3-oz serving of salmon only contains ~0.4 grams of creatine, and the average person needs ~2 g a day.
For enhanced cognitive benefits, the ideal amount may be even higher. Studies show supplementing with 5 g of creatine supports focus and memory in addition to muscle strength.*
Creatine health benefits
Here's what the research says about creatine:*
- Performance: supports endurance, resilience, muscle growth, and strength
- Cognition: promotes cognitive function, mental stamina, memory, clarity, and alertness
- Recovery: supports muscle repair and recovery between training sessions
- Metabolic health: promotes lean body composition and supports a balanced metabolism
- Healthy aging: supports cognitive function as we age
Creatine quality
Creatine supplements are not all made equal. Some contain heavy metals and other contaminants.
- third-party tested for purity and heavy metals
- precision-dosed to match the science
- trusted by Bryan Johnson
Whether you buy from Blueprint or somewhere else, make sure you're getting high-quality creatine.
If you go with Blueprint Creatine, mix 1 scoop with 8 oz of (nut) milk, water, or your drink of choice. Take it pre or post workout.
Bryan takes Blueprint Creatine pre workout.
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Be well, Blueprint
Originally published in Bryan Johnson's Blueprint newsletter (April 7, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.