josie porter

Why are fitness enthusiasts reconsidering their daily creatine dose?

The primary reason for discontinuing creatine is a shift in workout intensity, according to Porter. While creatine helps the body produce ATP for explosive movements like one-rep maxes in weightlifting, it offers fewer immediate performance benefits for those prioritizing flexibility or lower-intensity activity. Porter, who stopped taking the supplement after reducing her gym frequency, notes that she prefers to remove unnecessary pressure from her routine when her training goals change.

Pro Tip: Research suggests that for creatine to be effective, consistent daily intake of 5mg for at least four weeks is required to saturate muscle stores. Sporadic use often fails to yield the performance gains seen in controlled studies.

How does creatine function in the body?

Creatine is a natural building block for adenosine triphosphate (ATP), the molecule responsible for cellular energy, as reported by Business Insider. While the body produces it naturally, it is also found in protein-rich foods such as red meat and seafood. Supplementation aims to increase these stores, providing the extra energy required for high-intensity efforts, such as completing an additional repetition during strength training.

Is there a future for creatine beyond muscle building?

Emerging research is exploring the potential for creatine to support brain health and cognitive function, though experts remain cautious. Porter notes that while early-stage studies show promise, she does not consider the current body of evidence strong enough to justify daily supplementation for non-athletes or those not focused on muscle hypertrophy. Consequently, the supplement’s role may evolve from a pure performance enhancer to a broader, though still debated, wellness tool.

Did you know? Creatine is one of the most thoroughly researched supplements in the fitness industry, with decades of data supporting its role in increasing power output for anaerobic exercises.

Frequently Asked Questions

Do I need to cycle my creatine intake?

Most research, including the standards cited by Porter, suggests that consistent daily intake is required to maintain the necessary levels in your muscles, rather than cycling on and off.

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Can I get enough creatine from my diet alone?

While red meat and seafood contain creatine, many people find it difficult to reach the levels required for athletic performance enhancement through diet alone, which is why supplemental powder is common, according to industry reporting.

Will I lose muscle if I stop taking creatine?

You may notice a slight decrease in muscle fullness or performance on high-intensity lifts, as your muscles will no longer be saturated, but you will not lose the muscle tissue itself simply by stopping the supplement.

Have you adjusted your supplement stack to match your current fitness goals? Share your experience in the comments below or subscribe to our newsletter for more evidence-based nutrition updates.

Registered dietitian Josie Porter, author of How Not to Take Supplements, argues that the supplement industry often prioritizes clever marketing and “natural” branding over proven health benefits. According to Porter, most consumers can achieve better health outcomes by adopting a “food-first approach” rather than relying on expensive, unregulated supplement stacks.

Why the supplement industry is under fire

The supplement industry has shifted from a clinical tool for treating specific deficiencies to a massive wellness trend driven by influencer endorsements. As of June 2026, Josie Porter notes that the lack of FDA regulation creates a significant gap in consumer safety. Without third-party testing, it is difficult to verify if a product contains the ingredients listed on the label or if it is merely an expensive placebo.

Pro tip: Porter advises looking for third-party testing certifications on labels to ensure the product actually contains what it claims.

Can supplements replace real food?

According to Porter, supplements should not be viewed as a substitute for a healthy diet. While some products like vitamin D, omega-3, or creatine may offer benefits in specific circumstances, they are often marketed to solve problems that are better addressed through diet. For example, while omega-3 capsules are popular, evidence suggests that consuming oily fish like salmon or sardines is superior for heart and joint health. Similarly, Porter emphasizes that simple food swaps can often replace the need for pricey bottled supplements.

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When are supplements actually useful?

Porter identifies three specific areas where supplementation might be evidence-based if used correctly:

Vitamin D: Recommended by the UK’s National Health Service during darker fall and winter months when sunlight exposure—the primary natural source—is limited.
Omega-3: Useful as an “as and when” addition for individuals who do not regularly consume oily fish.
Collagen: While scientific consensus remains mixed, some evidence suggests collagen may aid in skin hydration and elasticity. Porter notes that for those pursuing collagen, marine or bovine sources are generally preferred over “vegan” versions, which typically contain collagen-boosting nutrients rather than collagen itself.

Did you know? Many “vegan collagen” supplements do not actually contain collagen; instead, they provide ingredients like vitamin C to help your body produce its own.

Common Questions About Supplement Safety

Are supplement health claims regulated?

No. According to Josie Porter, the industry is largely unregulated, meaning manufacturers can make bold claims without the same rigorous evidence required for pharmaceutical products.

Common Questions About Supplement Safety

How do I know if a supplement is a scam?

Porter suggests watching for red-flag claims that promise to “fix” everything. If an Instagram ad for a greens powder or collagen seems too good to be true, it likely is. Always look for evidence-based research rather than influencer hype.

Is it possible to take too many supplements?

Yes. Many products contain complex mixes of ingredients. Porter warns that taking multiple supplements increases the risk of consuming more of a nutrient than your body actually needs.

Have you ever questioned if your supplement routine is actually doing anything? Share your thoughts in the comments below or subscribe to our newsletter for more evidence-based nutrition insights.