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What’s the optimal creatine dosage for cognitive benefits? 5g per day doesn’t seem to be enough…
6 days ago (edited)
I’ve been experimenting with my daily creatine dosage to find the sweet spot for muscle strength, bone health, and cognitive performance.
I started with 5g/day, which already gave me noticeable improvements in strength and workout performance.
Recently, I’ve shifted to 10g/day as a baseline, and I occasionally go higher on sleep-deprived days to support mental clarity and recovery.
There’s growing evidence suggesting that 10g/day might be the optimal dose, depending on your gender and your broader health goals.
I found this video by Dr. Rhonda Patrick and Dr. Darren Candow interesting, especially the studies they discuss:
https://www.youtube.com/watch?v=Ho7_wrS6Lb8
@heiko-bartlog
@jill-heitmann
@sandra-hagen
@jan-philipp-martini
@john-graham-harper
@marius-klages
@max-griessinger-2
@katie-moore
@amon-lang
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Nothing to add. I also shifted from 5g to ~15g (to be honest: just a much bigger scoop than before) per day based on a video by Physionic that starts with the Dr. Rhonda Patrick & Dr. Darren Candow conversation: https://youtu.be/aWNUCcGbK-0?si=h06Z39ayvtIUG_Mc
@heiko-bartlog Thanks for sharing your thoughts.
@callum-parker curious to hear, what does your creatine dosage look like as a hybrid athlete?
And how about the rest of you:
@maximilian, @ori-raz, @jonathan-chung-yee, @alexander, @jonathtan-apasu, @marius-krebs, what’s your take on optimal creatine dosing?
Honestly I'm so liberal with it. Sometimes one heaped scoop, sometimes two. I don't really experience a noticeable impact when I vary it. I've probably also just already reached creatinine saturation levels from taking it consistently over 5+ years.
