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Thoughts about why I have resumed taking creatine monohydrate—15 grams per day. Not advice.

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Chris S. Cornell

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30,432 просмотров • 8 месяцев назад •via X (Twitter)

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Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.
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Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

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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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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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Creatine is creatine, right? WRONG. The creatine molecule might be the same. The PURITY of what you’re putting in your body isn’t. That’s exactly why we use Pürest Creatine. Pürest has been independently third-party tested at 99.998% purity. But what impresses me even more is what ISN’T in it. The manufacturing process is designed to achieve extremely low levels of impurities like DCD, DHT and creatinine. In fact, when Pürest was sent out for independent testing, the standard testing procedure itself was creating creatinine during sample preparation. NNB and Eurofins had to work on a corrected analytical method to accurately test an ingredient this clean. Think about that. I’ve taken creatine for decades. I take it EVERY SINGLE DAY. So I don’t just care that the label says “creatine monohydrate.” I care about what else came along for the ride. Pürest Creatine is simple: 5 grams of Pürest Creatine™. No fillers. No flavors. No bs. Just an insanely pure creatine monohydrate that we can actually back up with testing. Could you buy cheaper creatine? Maybe. But when I’m putting something into my body 365 days a year, saving a few bucks isn’t my priority. PURITY IS. That’s why it’s called Pürest. And that’s why I use it. Don’t just ask how much creatine is in your creatine. Ask what else is in there.
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Creatine is creatine, right? WRONG. The creatine molecule might be the same. The PURITY of what you’re putting in your body isn’t. That’s exactly why we use Pürest Creatine. Pürest has been independently third-party tested at 99.998% purity. But what impresses me even more is what ISN’T in it. The manufacturing process is designed to achieve extremely low levels of impurities like DCD, DHT and creatinine. In fact, when Pürest was sent out for independent testing, the standard testing procedure itself was creating creatinine during sample preparation. NNB and Eurofins had to work on a corrected analytical method to accurately test an ingredient this clean. Think about that. I’ve taken creatine for decades. I take it EVERY SINGLE DAY. So I don’t just care that the label says “creatine monohydrate.” I care about what else came along for the ride. Pürest Creatine is simple: 5 grams of Pürest Creatine™. No fillers. No flavors. No bs. Just an insanely pure creatine monohydrate that we can actually back up with testing. Could you buy cheaper creatine? Maybe. But when I’m putting something into my body 365 days a year, saving a few bucks isn’t my priority. PURITY IS. That’s why it’s called Pürest. And that’s why I use it. Don’t just ask how much creatine is in your creatine. Ask what else is in there.

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Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine

Dr. Rhonda Patrick

463,757 просмотров • 1 год назад

My two minute educational chat on why I have chosen to stop taking creatine for my health & I now instead do this: 🤷🏼‍♂️🥩💪
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My two minute educational chat on why I have chosen to stop taking creatine for my health & I now instead do this: 🤷🏼‍♂️🥩💪

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Creatine is probably not harming our kidneys. Studies using doses up to 11 grams per day for a year have found no harmful effects on kidney, liver, or cardiovascular markers in healthy people. Yet the “creatine ruins your kidneys” myth refuses to die. Even some healthcare professionals still repeat it. Creatine breaks down into creatinine, which shows up on blood tests. If you supplement with creatine, your creatinine levels can go up, but that doesn’t automatically mean your kidneys are failing. It often just means… you’re taking creatine. If you take creatine and your lab work shows elevated creatinine, it’s often a false alarm, not a sign your kidneys are shot. A more reliable marker of kidney function to use when taking creatine is cystatin C. Creatine has plenty of debates around it. But at this point, in healthy people using reasonable doses, “it wrecks your kidneys” shouldn’t be one of them.
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Creatine is probably not harming our kidneys. Studies using doses up to 11 grams per day for a year have found no harmful effects on kidney, liver, or cardiovascular markers in healthy people. Yet the “creatine ruins your kidneys” myth refuses to die. Even some healthcare professionals still repeat it. Creatine breaks down into creatinine, which shows up on blood tests. If you supplement with creatine, your creatinine levels can go up, but that doesn’t automatically mean your kidneys are failing. It often just means… you’re taking creatine. If you take creatine and your lab work shows elevated creatinine, it’s often a false alarm, not a sign your kidneys are shot. A more reliable marker of kidney function to use when taking creatine is cystatin C. Creatine has plenty of debates around it. But at this point, in healthy people using reasonable doses, “it wrecks your kidneys” shouldn’t be one of them.

Dr. Rhonda Patrick

597,371 просмотров • 9 месяцев назад

-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!
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-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!

Wendi A. Irlbeck MS, RDN, LD, CISSN

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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.
2:52

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.

Layne Norton, PhD

17,692 просмотров • 9 месяцев назад

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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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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Beware of most creatine gummies. Recent third-party testing found that 2/3 of creatine gummy brands contained virtually no creatine, despite label claims. Several brands advertised 5 g of creatine per serving, but testing found most delivered <0.5% of the stated amount. Only two brands actually matched (or exceeded) what they claimed. Gummies are often a bad delivery system in general, not just for creatine. Manufacturing heat and processing can degrade sensitive compounds and reduce biological activity. You’re also paying for sugar, fillers, and convenience, not potency. Plus, if you’re aiming for a meaningful daily dose (e.g., 10–20 g/day), that’s a lot of gummies. Creatine monohydrate powder is still the gold standard for those who want to supplement.
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