Do I Recommend Supplements?

I get asked this a lot, especially by combat athletes trying to recover faster, train harder, or stay sharp.

The real answer? It depends.

The only way to know what you need is by looking at your data: blood work, stool tests, urine panels, etc. That’s how I did it. With the help of a functional medicine specialist, I identified what I was truly missing. Truth be told, the majority of my issues were sleep, food quality, and stress management, not a lack of pills.

But if I had to pick one supplement I recommend across the board?

Creatine.

Why Creatine?

Because it works… and the research backs it up.

There are over 3,000 studies on creatine in PubMed. It’s one of the most studied and safest supplements in sports science, and it helps more than just your muscles.

Here’s the science in simple terms:
Creatine is stored in your body as phosphocreatine (PCr), which helps quickly regenerate ATP. ATP is fuel for high-demand tasks like sprinting, lifting, scrambling, or even just thinking clearly under pressure. So, yes… it’s essential for high performers.

Where Does Creatine Come From?

Your body (liver, kidneys, pancreas) – but not enough on its own
Red meat, poultry, and fish
Supplementation – especially helpful for high-performing athletes or plant-based eaters

Best Types of Creatine

Creatine Monohydrate – the king, most studied, effective and affordable
Creatine HCl – claims better solubility, but limited added benefit
Buffered/ethyl ester forms – no proven advantages and may convert to waste faster

Likely Benefits (for Combat Athletes and Beyond)

✅ Increased strength and lean muscle mass
✅ Faster recovery between sessions
✅ Improved short-term memory and focus
✅ Emerging evidence for mood support and TBI symptom relief

Dosage Tips

5g daily – standard, safe dose
10g daily – for larger athletes (180+ lbs) or intense training
20g loading – not necessary for most, may cause GI upset. The old school teaching.
If bloating or stomach issues occur, scale back and build slowly

Consistency matters more than timing… just take it daily. Pre- or post-training is my preference, but the key is making it a habit.

I personally use Momentous Creatine (third-party tested, high-quality). My link with the discount is below.

Final Thoughts

Creatine is not just for bodybuilders.

It’s for combat athletes, professionals, parents… anyone training hard and thinking sharp.

It’s affordable, effective, and backed by science.

If you’re looking for a safe edge in performance and recovery, this is it.

-Dr. Megan Lisset Jimenez

Connect with Me

Let’s keep the conversation going:
📱 Instagram: @dr.meganjimenez
📘 Facebook: Megan Jimenez, DO
💼 LinkedIn: Megan Jimenez, DO

Links:

Momentous Supplements: https://www.livemomentous.com/?dc=MeganJimenez&mct=k5_ZkjDv&ref=k5_ZkjDv

My functional medicine doctor’s take on creatine: https://drwillcole.com/vitamins-herbs/creatine-101-exactly-what-need-to-know-about-this-trending-peptide-supplement

References:

Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637

Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022 Feb 22;14(5):921. doi: 10.3390/nu14050921. PMID: 35267907; PMCID: PMC8912287.

Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255. PMID: 35334912

The Truth About Creatine: Science, Strength, and Smart Use.