Both of my parents died of dementia-related illnesses. Watching them lose their memory, personality, and ultimately independence twice over was devastating. But it also lit a fire in me.
I’ve realized: dementia isn’t just something that “happens” in old age. It’s the accumulation of decades of small hits—chronic inflammation, mitochondrial decline, poor sleep, oral disease, and nutrient depletion.
Dementia is NOT inevitable—and that means there are things we can do now to stack the odds in our favor.
Maybe you’ve seen this up close too, with someone you love. If so, you know why I care so much about finding simple, everyday ways to protect the brain. And that’s why I see the mouth as ground zero for protecting the brain. I’ll come back to this idea later, because it really is the thread running through everything I’m sharing here.
When you hear the word “creatine,” you probably picture a guy at the gym chugging a shaker bottle. I used to think that too. But here’s the truth I want you to know, one‑to‑one: creatine is not just about building biceps. It’s one of the most studied, safest, and most effective molecules we have for protecting the brain and body as we age.
For me, it’s become a daily essential. Here’s what it actually does in my life:
- Brain health → Think of creatine like a backup battery. On days when I’ve slept poorly or I’m deep into a clinic schedule, it helps my brain keep firing cleanly instead of sputtering. Research shows creatine sharpens cognition, mood, and reaction time after 24–36 hours without sleep. That’s huge for anyone pulling late nights—parents, students, shift workers, or clinicians like me.
- Muscle & bone preservation → I’m not lifting for aesthetics anymore. I’m thinking about staying strong enough to hike and ski with my grandkids and avoid the falls that derail people in their 70s and 80s.
- Mitochondrial support → Our mitochondria are like tiny power plants. Creatine helps keep them steady so every tissue—from your gums to your jawbone—runs more smoothly.
- Systemic resilience → I see it as an inflammation buffer. It helps me bounce back faster and keeps stress from piling up in my system. And in mental health, some studies suggest creatine can actually boost the effects of standard antidepressants by improving brain energy.
And here’s where the dots connect back to your mouth…
No one has run a study yet on creatine and gum health. But when you zoom out, the connections are there…
- Energy for oral tissues
- Imagine your gums and oral lining as a construction site that never stops building. Creatine is like an energy truck making sure your crew never runs out of supplies.
- Inflammation control
- Gum disease is fueled by inflammation. Creatine helps calm that systemic fire, which could mean your tissues take less damage when bacteria start causing trouble.
- Stronger muscles, stronger function
- Tongue, jaw, lips—they’re muscles too. Preserving them means better chewing, better airway stability, and more saliva, which is your body’s built‑in mouthwash.
- Bone metabolism
- Just as creatine helps your skeleton respond to training, it may help the jawbone hold teeth more firmly.
- Neuroprotection & saliva
- Healthy nerves = healthy saliva flow. And saliva is your #1 defense against cavities, bad breath, and gum disease.
So while dentistry hasn’t caught up with this research yet, I’m comfortable connecting the dots: creatine supports the very systems that keep your mouth—and your brain—healthy.
And remember—dementia and decline are not inevitable. These daily choices matter.
How Much Creatine Do I Take?
If you were sitting across from me in the chair and asked about dosing, here’s what I’d tell you:
- 5 g/day of creatine monohydrate is my baseline. It’s simple, safe, and effective. I take it once a day, usually in the morning with water.
- Sometimes I’ll go up to 10 g/day (split into two doses) if I’m pushing hard with training or want to emphasize brain and bone benefits.
- Research shows doses up to 10 g/day for 16 weeks and 20 g/day short‑term are safe. But more isn’t always better—once your stores are topped off, the rest is just expensive urine.
Best form:
- Creatine monohydrate — the classic, safe, effective form. The one I take is made in Germany, known for its exceptional purity, and backed by rigorous third‑party testing. And here’s the same warning I’d give you if you were my patient: a lot of manufacturers are hopping on the creatine train right now. If you want the benefits without the contaminants, stick with a reputable source—like the one I use myself.
- Skip the gimmicks: creatine HCl or “buffered” forms don’t add anything meaningful. One more thing most people don’t realize: the brain takes longer than muscle to fully saturate with creatine. It can be 2–4 weeks before you really notice the cognitive benefits, so don’t give up if it feels subtle at first.
Here’s what I’ve seen in the real world when people start taking creatine:
- A few people notice dry mouth with creatine HCl. That’s one more reason I avoid it.
- Kidney concerns come up a lot. In healthy adults, long‑term studies show no damage. Creatinine levels rise on labs, but that’s a normal byproduct—not kidney harm. If you have kidney disease, talk with your physician first.
- Creatine pulls water into muscles, so I always remind patients: drink an extra glass or two of water each day when you’re on it.
Creatine isn’t a “gym bro” supplement. It’s a longevity molecule. That’s why I take it every day (and why I’m picky about the one I choose).
- It protects the brain
- It preserves muscle, bone, and mitochondrial health
- And it likely supports oral tissues by reducing inflammation, improving healing, and maintaining saliva and bone
That’s why I take it every day—and why I’d encourage you to consider it if you want to stay strong, sharp, and healthy for decades to come.
Dementia and decline are not written in stone—we can bend the curve with choices like this.
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