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Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night... show more

FoundMyFitness Clips

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FoundMyFitness Clipsvor 1 Jahr

From the latest episode of FoundMyFitness with @darrencandow A masterclass on all things creatine Watch it now:

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Water+ 💦vor 1 Jahr

Did you know? 75% of Americans are chronically dehydrated, yet just a 2% drop in hydration can affect your mood, energy, and mental performance. 💧 Track your intake easily with our app.

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Jake Cartervor 1 Jahr

Endogenous (internal) production of creatine uses up to 70% of the body’s methylation capacity via SAMe. This means supplementing with creatine can spare methyl groups for vital processes like neurotransmitter synthesis, DNA repair, and detoxification. This is especially beneficial for those with MTHFR polymorphisms, high histamine, or post-OCP hormonal recovery, where methylation demands are already high.

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Jake Cartervor 1 Jahr

In the brain, creatine acts as a neuroenergetic buffer, rapidly regenerating ATP during stress, poor sleep, or inflammation. It’s shown to boost memory, processing speed, and mood, particularly in sleep-deprived individuals, aging adults, vegetarians, and those with chronic fatigue or TBI. In fact, low dose nicotine with creatine is great to mitigate early cognitive / neural effects of COVID.

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ZoomOutBTCvor 1 Jahr

Tried it and after numerous trips to the toilet I probably lost an hour of my day taking watery dumps. I don’t know how anyone could possibly handle that dose

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B P🍾💄💋⛳️🏂⚾️vor 1 Jahr

what are the risks of that high a dose especially taken regularly?

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FoundMyFitness Clipsvor 1 Jahr

FoundMyFitness Premium Members get access to live AMAs with Rhonda We host these once a month, and they're recorded if you miss it They also come with detailed show notes Details here:

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Dr. Julie Gurnervor 1 Jahr

Creatine for brain power over fitness, is its best use case.

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Dan Govor 1 Jahr

Love the work @darrencandow is doing. Can't wait to dig into this interview.

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Jennyvor 1 Jahr

25g is about 8 x heaped teaspoons. Wouldn't that cause gut issues?

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Natalievor 1 Jahr

What type of high dose are you able to take on a regular basis? For example, for chronically under arrested and fatigued mothers of young children, what dose could be taken on a daily basis that’s safe but still rapidly improving brain function and the impact of sleep deprivation?

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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation—it actually boosts brain function beyond rested levels The mechanism? High-dose creatine quickly raises brain energy stores, powering neurons under extreme stress This rapid brain-energizing effect makes creatine promising for combating fatigue, jet lag, or even cognitive decline

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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation, it can boost brain function beyond fully rested levels Neuroimaging reveals the mechanism: ->High doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This makes high-dose creatine a powerful tool for situations like jet lag, red-eye flights, and unavoidable sleep loss

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Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels

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One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag

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Rhonda Patrick dropped a wild science nugget on Diary of a CEO. It made me rewind twice. After 21 hours with zero sleep, a single high dose of creatine (~25-30g or 0.35 g/kg) didn’t just fix the brain fog. It made people perform better than when fully rested. (Key 2024 study by Gordji-Nejad et al. using brain imaging.) I’ve powered through too many all-nighters on caffeine and stubbornness. This felt like a real cheat code. It makes you wonder what else our biology can do with the right fuel. Would you try a high-dose creatine reset on your roughest sleep-deprived days? Or does 25-30g sound insane?

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Taking 10 grams of creatine daily may boost brain creatine levels twice as effectively as lower doses (like 2-4 grams) While 5 grams saturates muscles, research shows higher doses (i.e., 10 grams) allow creatine to "spill over" into the brain, improving mental clarity and energy Rhonda has personally noticed that at 10 grams daily, her typical mid-afternoon energy crash disappears Creatine isn't just for muscles; your brain needs it too

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Creatine is not just for muscle. At the right dose, it may meaningfully support brain energy too. About 5 g/day is enough to keep muscle stores saturated, but research suggests around 10 g/day may be needed to meaningfully increase brain creatine. Doses used during sleep deprivation (around 0.35 g/kg body weight, often landing near 20–30+ g) have been shown to blunt or even reverse cognitive deficits under extreme stress. If you supplement, creatine monohydrate is the most studied form, and choosing an NSF Certified for Sport product adds an extra layer of quality assurance.

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A single high-dose creatine supplement (~25-30 grams) rapidly reverses (and even improves) the cognitive impairment caused by severe sleep loss In studies, sleep-deprived people given creatine not only regained lost cognitive function but improved processing speed beyond fully rested conditions Neuroimaging reveals the mechanism: Creatine swiftly restores the brain’s depleted energy stores, significantly enhancing neuronal performance during periods of intense stress This makes it highly effective for combatting something like jet lag/sleep deprivation

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Rhonda Patrick now takes 10 grams of creatine per day — double the standard dose. Why? Once your muscles are saturated at 5g, the extra starts reaching your brain. German research showed 10g meaningfully raises brain creatine levels. Even more striking: 20–30g can completely erase the cognitive damage from 21 hours of sleep deprivation — and in some cases, people performed better than when fully rested. Rhonda uses the higher dose on jet-lagged or high-demand days and says she no longer gets the usual mid-afternoon crash. Many of her vegan friends report more energy and needing less sleep after starting. Creatine is quietly shifting from “muscle supplement” to powerful brain performance tool. Have you tried higher-dose creatine (above 5g)? Did you notice changes in energy, focus, or sleep needs?

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Creatine isn’t just for athletes anymore. Research shows this supplement also supports brain energy, which matters even more as we age.

Creatine isn’t just for athletes anymore. Research shows this supplement also supports brain energy, which matters even more as we age.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

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Supplementing with creatine (20 grams/day) improved cognitive function in Alzheimer’s patients by nearly 5% after just 8 weeks Patients experienced notable gains in memory, fluid cognition, inhibitory control, and attention (likely due to creatine’s key role in brain energy metabolism) Creatine seems to especially benefit the brain under stress (whether Alzheimer's, sleep deprivation, or depression), making it a promising tool for supporting cognitive health

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A SINGLE 20g dose of creatine increases cognitive processing speed by 24.5% within 3.5 hours. A placebo-controlled trial found that creatine rapidly enhanced brain bioenergetics and improved cognitive performance during sleep deprivation, with effects lasting up to nine hours.

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1. Creatine Isn't Just for Gym Bros - It's Brain Fuel Taking 25-30 grams of creatine completely negated cognitive deficits from sleep deprivation. Not only did it negate them - people functioned BETTER than when well-rested.

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Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.

Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.

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We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️

We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️

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BREAKING: Scientists just ran the first-ever clinical trial of creatine in Alzheimer’s patients. Brain creatine went up. Memory and thinking improved. But the same supplement FAILED a 5-year, 1,741-patient Parkinson’s trial in 2015. What changed? What does this mean for brain energy? A thread on the most fascinating story in brain energy research right now. 🧵🧪 #Alzheimers #Parkinsons #Creatine

BREAKING: Scientists just ran the first-ever clinical trial of creatine in Alzheimer’s patients. Brain creatine went up. Memory and thinking improved. But the same supplement FAILED a 5-year, 1,741-patient Parkinson’s trial in 2015. What changed? What does this mean for brain energy? A thread on the most fascinating story in brain energy research right now. 🧵🧪 #Alzheimers #Parkinsons #Creatine

Harshi Peiris, Ph.D.

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Dillon Latham reveals how to function on no sleep “Whenever you're sleep deprived, you should megadose creatine 20 grams and what's gonna happen is it’s gonna help your brain produce ATP and reduce brain fog” “I do it all the time and it works, four hours later you feel like you would usually be absolutely dead, you feel pretty good and I just got this sh*t everywhere”

Dillon Latham reveals how to function on no sleep “Whenever you're sleep deprived, you should megadose creatine 20 grams and what's gonna happen is it’s gonna help your brain produce ATP and reduce brain fog” “I do it all the time and it works, four hours later you feel like you would usually be absolutely dead, you feel pretty good and I just got this sh*t everywhere”

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