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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... show more

Layne Norton, PhD

230,428 subscribers

193,122 次观看 • 1 年前 •via X (Twitter)

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10 条评论

Nicole Pratt 的头像

Nicole Pratt1 年前

You do have to be careful when you get blood testing done at the doctor because it can skew your gfr results. Your doctor will think you have kidney disease and you’ll have to go off your creatine for 2 weeks and retest. Ask me how I know 🤦🏻‍♀️

Abhinav Shukla 的头像

Abhinav Shukla1 年前

For sure it causes water retention !

Vijay Riar 的头像

Vijay Riar1 年前

What if your hypertensive ? Wouldn’t the water retention be detrimental for blood pressure?

Please max BI! 的头像

Please max BI!1 年前

I love you

Oliver Anwar 的头像

Oliver Anwar1 年前

Creatine is the best. People who don't take it love leaving potential on the table.

Ken Blair 🎷🦆 的头像

Ken Blair 🎷🦆1 年前

it seems to exacerbate my meniere's disease :(

Adventures of the Land North 的头像

Adventures of the Land North1 年前

Any evidence of it contributing to pancreatitis? Recently had a horrible bout of it. Doctors could find no reason why. They said they found one study with mice of it maybe playing a role. I stayed off two months but now I am back on my morning 5 mg.

Richard Shade 的头像

Richard Shade1 年前

Do you know how much is necessary for the cognitive improvement? Still the normal 5g?

Tom Glynn 的头像

Tom Glynn1 年前

Stupid I don't use it consistently. That changes today. Thx.

Zen Lavian 的头像

Zen Lavian1 年前

I use it as part of my nootropic stack 👍🏻

相关视频

Creatine is SAFE! CASE CLOSED! I have been saying for years that creatine monohydrate (CM) is the most effective & safest supplement on the market for improving lean mass, strength, performance, & now we have data showing it may improve cognition while decreasing symptoms of depression & possibly protect against traumatic brain injury Myths abound about the safety of CM, with claims that it damages the kidneys, liver, heart, causes bloating, damages the gut, & causes water retention A new meta-analysis (PMID: 40198156) attempted to compile all clinical research that reported side effects & analyze whether or not creatine caused side effects vs placebo The meta included over 26,000 total subjects & the characteristics were as follows: Average intake per day: 12.5g Average duration of use: ~9 weeks (longest was 14 years) Average age: 30 (up to 77) There were 49 total side effects reported, including: palpitations, thromboembolic events, GI distress, muscle cramping, kidney issues, liver enzymes, neoplasm, heart issues, & many others There were NO SIGNIFICANT DIFFERENCES for any of these side effects between creatine & placebo, indicating that it is unlikely to cause any side effects Additionally, while CM increases total body water, it does NOT increase extracellular water, which means it doesn’t cause edema (PMID: 12937471) Some people report GI issues from CM & for those people, I recommend dividing it up into smaller doses throughout the day It also does NOT cause hair loss (PMID: 40265319) Do not waste your money on forms of creatine other than monohydrate. It is the most studied form by far & is also the least expensive. All other forms (ethyl ester, hydrochloride, buffered, etc) are more expensive (so supplement companies can justify overcharging you) & none of them are more effective than CM & some are less effective (like ethyl ester). PMIDs: 19228401, 39545789, & 22971354) Get the real deal & don’t get overcharged. That’s why my Recovery product from @outworknutritionofficial contains creatine monohydrate so that you get the most effective, tested, & safe form, without overpaying.

Creatine is SAFE! CASE CLOSED! I have been saying for years that creatine monohydrate (CM) is the most effective & safest supplement on the market for improving lean mass, strength, performance, & now we have data showing it may improve cognition while decreasing symptoms of depression & possibly protect against traumatic brain injury Myths abound about the safety of CM, with claims that it damages the kidneys, liver, heart, causes bloating, damages the gut, & causes water retention A new meta-analysis (PMID: 40198156) attempted to compile all clinical research that reported side effects & analyze whether or not creatine caused side effects vs placebo The meta included over 26,000 total subjects & the characteristics were as follows: Average intake per day: 12.5g Average duration of use: ~9 weeks (longest was 14 years) Average age: 30 (up to 77) There were 49 total side effects reported, including: palpitations, thromboembolic events, GI distress, muscle cramping, kidney issues, liver enzymes, neoplasm, heart issues, & many others There were NO SIGNIFICANT DIFFERENCES for any of these side effects between creatine & placebo, indicating that it is unlikely to cause any side effects Additionally, while CM increases total body water, it does NOT increase extracellular water, which means it doesn’t cause edema (PMID: 12937471) Some people report GI issues from CM & for those people, I recommend dividing it up into smaller doses throughout the day It also does NOT cause hair loss (PMID: 40265319) Do not waste your money on forms of creatine other than monohydrate. It is the most studied form by far & is also the least expensive. All other forms (ethyl ester, hydrochloride, buffered, etc) are more expensive (so supplement companies can justify overcharging you) & none of them are more effective than CM & some are less effective (like ethyl ester). PMIDs: 19228401, 39545789, & 22971354) Get the real deal & don’t get overcharged. That’s why my Recovery product from @outworknutritionofficial contains creatine monohydrate so that you get the most effective, tested, & safe form, without overpaying.

Layne Norton, PhD

43,972 次观看 • 11 个月前

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.

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

597,236 次观看 • 8 个月前

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.

Layne Norton, PhD

16,253 次观看 • 8 个月前

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 of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

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 of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

FoundMyFitness Clips

3,440,804 次观看 • 1 年前

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

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

FoundMyFitness Clips

892,921 次观看 • 5 个月前

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Camus

79,164 次观看 • 1 个月前

Use creatine to protect your brain from head injuries: Repeated head injuries can lead to second-impact syndrome, where a subsequent injury before full recovery causes rapid and potentially permanent brain damage. This is a significant risk for athletes, military, or anyone prone to traumatic brain injury (TBI) or concussions. But here's the good news: research has shown that creatine supplementation can help mitigate the damage caused by second-impact syndrome. In fact, studies have found that creatine depletion prior to additional impacts can worsen the damage to your brain. So, what should you do? If you do experience a head injury, it's essential to replenish your creatine stores as quickly as possible. Creatine monohydrate is a good option, as it's the most researched and widely used form in studies, and it's also one of the most affordable and available options. Creating a regular creatine supplementation routine can be beneficial for overall health and wellness, regardless of your risk level for head injuries. You can obtain creatine through both food sources and supplements. While it is possible to get creatine from food, particularly from meat sources (which contain around 400-600mg of creatine per 100g or 3.5oz serving), it can be challenging to achieve the high dosages needed through diet alone. Most studies on creatine monohydrate for brain injuries have used high dosages of around 20g per day, which is significantly higher than the typical dosages used for performance benefits. As a preventative measure, a daily dose of 5-10g may be sufficient for most people. However, if you know you'll be at risk of exposure to head impacts, you may want to increase your dosage to 20-30g per day for a week, split into multiple doses. Remember, the primary goal should always be to minimize the number of head impacts and injuries in the first place.

Use creatine to protect your brain from head injuries: Repeated head injuries can lead to second-impact syndrome, where a subsequent injury before full recovery causes rapid and potentially permanent brain damage. This is a significant risk for athletes, military, or anyone prone to traumatic brain injury (TBI) or concussions. But here's the good news: research has shown that creatine supplementation can help mitigate the damage caused by second-impact syndrome. In fact, studies have found that creatine depletion prior to additional impacts can worsen the damage to your brain. So, what should you do? If you do experience a head injury, it's essential to replenish your creatine stores as quickly as possible. Creatine monohydrate is a good option, as it's the most researched and widely used form in studies, and it's also one of the most affordable and available options. Creating a regular creatine supplementation routine can be beneficial for overall health and wellness, regardless of your risk level for head injuries. You can obtain creatine through both food sources and supplements. While it is possible to get creatine from food, particularly from meat sources (which contain around 400-600mg of creatine per 100g or 3.5oz serving), it can be challenging to achieve the high dosages needed through diet alone. Most studies on creatine monohydrate for brain injuries have used high dosages of around 20g per day, which is significantly higher than the typical dosages used for performance benefits. As a preventative measure, a daily dose of 5-10g may be sufficient for most people. However, if you know you'll be at risk of exposure to head impacts, you may want to increase your dosage to 20-30g per day for a week, split into multiple doses. Remember, the primary goal should always be to minimize the number of head impacts and injuries in the first place.

Andy Galpin, PhD

137,470 次观看 • 1 年前

Creatine dose, benefits & safety from Dr. Rhonda Patrick: - Standard muscle dose is 5 g/day of creatine monohydrate - the most well-researched form - but muscles are "very greedy" and consume most of it before it reaches the brain. - Getting creatine into the brain requires higher doses: one German study found that at 10 g/day, MRI scans showed creatine levels rising in key brain regions above what the brain produces on its own. - Creatine shines under brain stress - sleep deprivation, intense cognitive work, travel fatigue. One study gave sleep-deprived subjects 0.35 g per kg bodyweight (roughly 20-25 g) and they performed not just at baseline but above it. - The phosphocreatine system has a frontal bias - the brain areas most associated with strategic planning and working memory rely on it most heavily. "It's one of the most well-studied supplements out there. If it was unsafe, we really would know." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.

Creatine dose, benefits & safety from Dr. Rhonda Patrick: - Standard muscle dose is 5 g/day of creatine monohydrate - the most well-researched form - but muscles are "very greedy" and consume most of it before it reaches the brain. - Getting creatine into the brain requires higher doses: one German study found that at 10 g/day, MRI scans showed creatine levels rising in key brain regions above what the brain produces on its own. - Creatine shines under brain stress - sleep deprivation, intense cognitive work, travel fatigue. One study gave sleep-deprived subjects 0.35 g per kg bodyweight (roughly 20-25 g) and they performed not just at baseline but above it. - The phosphocreatine system has a frontal bias - the brain areas most associated with strategic planning and working memory rely on it most heavily. "It's one of the most well-studied supplements out there. If it was unsafe, we really would know." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

15,694 次观看 • 1 个月前

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

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

FoundMyFitness Clips

826,680 次观看 • 8 个月前

You should probably be taking creatine Really... there are too many benefits not to • Aids memory formation • Mitigates symptoms of depression • Possibly staves off cognitive decline Not to mention the physical performance benefits And no... it doesn't cause hair loss 3-5g/day is a good dose for most people

You should probably be taking creatine Really... there are too many benefits not to • Aids memory formation • Mitigates symptoms of depression • Possibly staves off cognitive decline Not to mention the physical performance benefits And no... it doesn't cause hair loss 3-5g/day is a good dose for most people

FoundMyFitness Clips

781,398 次观看 • 1 年前

Creatine Monohydrate is STILL KING Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel? I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT): RT + placebo RT + CrM at 0.03g/kg BW RT + CrHCl at 0.03g/kg BW RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other. Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that

Creatine Monohydrate is STILL KING Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel? I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT): RT + placebo RT + CrM at 0.03g/kg BW RT + CrHCl at 0.03g/kg BW RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other. Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that

Layne Norton, PhD

28,197 次观看 • 1 年前

Creatine is the most underrated PED on the planet. You call it “natural,” but your muscles say otherwise. 30 days on creatine and you’re stronger, fuller, heavier… and technically enhanced. So are you still natty? or just underdosed? 👀 #Creatine #FitnessDebate #NattyOrNot Disclaimer: This is for education, entertainment, and harm reduction purposes only. Always consult a healthcare professional

Creatine is the most underrated PED on the planet. You call it “natural,” but your muscles say otherwise. 30 days on creatine and you’re stronger, fuller, heavier… and technically enhanced. So are you still natty? or just underdosed? 👀 #Creatine #FitnessDebate #NattyOrNot Disclaimer: This is for education, entertainment, and harm reduction purposes only. Always consult a healthcare professional

Tony Huge

14,338 次观看 • 9 个月前

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.

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.

FoundMyFitness Clips

29,698 次观看 • 3 个月前

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?

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?

Camus

282,967 次观看 • 3 个月前

4. Supplement creatine. Everyone thought it was just for your muscles and you should take 5g a day. But the latest research shows that it supercharges your brain if you take 10g a day. You have more mental energy and a lower risk of depression and neurodegenerative diseases.

4. Supplement creatine. Everyone thought it was just for your muscles and you should take 5g a day. But the latest research shows that it supercharges your brain if you take 10g a day. You have more mental energy and a lower risk of depression and neurodegenerative diseases.

Andrew Panella

302,002 次观看 • 1 年前

Creatine isn’t harming your kidneys The idea that it does stems from a common metabolic byproduct: creatinine When you supplement with creatine, some of it naturally metabolizes into creatinine (which standard lab tests flag as a possible sign of kidney dysfunction) So if you’re supplementing with creatine, higher blood creatinine is expected and harmless (it’s not kidney damage) For a much more accurate picture of kidney function, consider measuring cystatin C

Creatine isn’t harming your kidneys The idea that it does stems from a common metabolic byproduct: creatinine When you supplement with creatine, some of it naturally metabolizes into creatinine (which standard lab tests flag as a possible sign of kidney dysfunction) So if you’re supplementing with creatine, higher blood creatinine is expected and harmless (it’s not kidney damage) For a much more accurate picture of kidney function, consider measuring cystatin C

FoundMyFitness Clips

80,090 次观看 • 8 个月前

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.

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.

Dr. Rhonda Patrick

331,839 次观看 • 1 年前

Timing your creatine isn’t essential—but cycling it might be a mistake. Precise timing around workouts doesn’t drastically change results. But if you want to optimize absorption, taking it within an hour before or after exercise could help due to increased blood flow and nutrient transport from muscle contractions. What’s essential (and often overlooked) is consistent daily use, because fully saturated muscles allow creatine to benefit other tissues like your brain and bones. The ideal dose? 10g/day is probably best.

Timing your creatine isn’t essential—but cycling it might be a mistake. Precise timing around workouts doesn’t drastically change results. But if you want to optimize absorption, taking it within an hour before or after exercise could help due to increased blood flow and nutrient transport from muscle contractions. What’s essential (and often overlooked) is consistent daily use, because fully saturated muscles allow creatine to benefit other tissues like your brain and bones. The ideal dose? 10g/day is probably best.

FoundMyFitness Clips

53,353 次观看 • 1 年前

Most of us have been taught that creatine is strictly for sports performance. The clinical data tells a completely different story. It's the most researched supplement on earth. Studied for nearly 200 years, but are we still missing the point? This is why I sat down with Dr Darren Candow. He is one of the world’s most published researchers on creatine and ageing. He’s published more than 175 scientific papers, over 115 of them focused specifically on creatine and longevity. I was shown the data on why muscle loss starts happening decades earlier than we think, the exact mistake millions of us make with protein as we get older and what the clinical evidence actually says about creatine for women, children, and brain health. We discussed things like: - 5 biggest myths about creatine. - Why creatine is no longer just for athletes. - What women need to know about creatine. - Is creatine is safe for children? - How muscle loss begins much earlier than most people realise. - The protein mistake many people make as they age. What blew my mind during this chat is how far the science goes beyond sport and that creatine might be one of the most misunderstood supplements in the world. But Darren’s research points to something much bigger… If you care about staying strong and independent as you get older, I think this conversation is worth your time.

Most of us have been taught that creatine is strictly for sports performance. The clinical data tells a completely different story. It's the most researched supplement on earth. Studied for nearly 200 years, but are we still missing the point? This is why I sat down with Dr Darren Candow. He is one of the world’s most published researchers on creatine and ageing. He’s published more than 175 scientific papers, over 115 of them focused specifically on creatine and longevity. I was shown the data on why muscle loss starts happening decades earlier than we think, the exact mistake millions of us make with protein as we get older and what the clinical evidence actually says about creatine for women, children, and brain health. We discussed things like: - 5 biggest myths about creatine. - Why creatine is no longer just for athletes. - What women need to know about creatine. - Is creatine is safe for children? - How muscle loss begins much earlier than most people realise. - The protein mistake many people make as they age. What blew my mind during this chat is how far the science goes beyond sport and that creatine might be one of the most misunderstood supplements in the world. But Darren’s research points to something much bigger… If you care about staying strong and independent as you get older, I think this conversation is worth your time.

Steven Bartlett

177,717 次观看 • 1 个月前

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.

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.

Dr. Rhonda Patrick

436,915 次观看 • 7 个月前