Hey Zapiens,

I’ve been diving into the research on creatine beyond just bulking up, and I wanted to share some thoughts on dosing it from a longevity perspective. I recently listened to the excellent podcast episode with Dr. Darran Candow (Spotify-Link), where he mentions optimal dosage ranges for different goals.

As far as I understand it:

🦾 Muscular Effects (Short-to-Mid Term)

• 2–5 g per day: Dr. Candow points out that this amount is typically enough to saturate your muscle creatine stores and support strength gains, improved power output, and better recovery from workouts. If you’re lifting weights or doing body-weight exercises regularly, this is the sweet spot.

🧠 Brain & Bone Health (Long Term)

• Up to 10 g per day: For those interested in neuroprotection, cognitive benefits, and maintaining bone density as we age, bumping up to around 10 g daily may be advantageous. The higher dose seems to promote creatine availability in brain tissue and osteoblasts, potentially helping with memory retention and reducing age-related bone loss.

⚖️ Context Is Key
All of this assumes you’re already committed to regular strength and endurance training. Creatine isn’t a magic bullet—it works best when paired with consistent exercise, whether that’s pumping iron, high-intensity interval training (HIIT), or steady cardio sessions - especially when trying to fight age-related bone loss.

Also good to know:

1. No Loading Phase Required
   You can skip the loading (20 g/day for 5–7 days) and simply start at 3–5 g/day; you’ll reach full muscle saturation in about 3–4 weeks instead of one.

2. Stay Hydrated
   Creatine pulls water into your muscle cells—drink plenty of water to avoid cramping and maintain performance.

3. Timing Isn’t Crucial
   Whether you take it pre- or post-workout, or at any time during the day, consistency is what matters most.

4. Quality Matters
   Look for micronized creatine monohydrate (Creapure® is a gold standard) for the best absorption and purity.

5. Heat resistance
   You can combine Creatine with hot drinks like coffee. It stays stable but there are signs that you shouldn't combine Creatine with too much caffeine.

I’m curious—has anyone here experimented with higher creatine doses (around 10 g/day) specifically for brain or bone health? What differences did you notice in your energy levels, memory, or recovery? Looking forward to the discussion.