Dietitian Josie Porter Explains Shift in Supplement Use, Stops Creatine

Josie Porter, a dietitian and author of "How Not To Take Supplements," advocates for a "food-first approach" to health and emphasizes taking supplements only when needed. She regularly re-evaluates her supplement stack to align with her current fitness routine and lifestyle.

Porter decided to discontinue her creatine intake, a supplement often used to enhance performance in strength training. Her decision aligns with a change in her workout focus, where she is currently prioritizing flexibility over optimization. This shift is partly influenced by her aim to alleviate pressure due to mental health considerations.

She noted that she is no longer consistently performing workouts to failure or hitting one-rep maximums, which are typical scenarios where creatine's benefits – such as supporting extra repetitions – are most relevant. The body naturally produces creatine, a component of the energy molecule ATP, and it can also be sourced from protein-rich foods like red meat and seafood. Research indicates that correct supplementation, typically 5mg daily for four weeks, can help saturate muscles and contribute to improved gym performance.

While emerging evidence suggests creatine may offer broader health benefits beyond muscle building, such as boosting brain health and cognition at higher doses, Porter states that she does not yet consider this evidence strong enough to warrant daily intake if her primary focus is not muscle development. She remains open to incorporating creatine again if her training goals change in the future.

According to Business Insider, Porter's approach reflects a sensible and adaptable stance on supplement use.