@coacheugeneteo: Creatine megadose 😳 Creatine is more than a muscle supplement. In the brain, higher doses can improve your mood, memory, counteract sleep deprivation and may even protect you from Alzheimers & Parkinsons. The standard dose of .03g/kg of bodyweight is great, but research using 2-5x this amount shows significant increases in creatine levels in the brain. I’ve personally used 10g twice per day for extended periods - and leading researchers in the field like @dr.darrencandow recommend using higher doses in periods of acute stress like sleep deprivation, jet lag or stress. But at the very least, with all the wide-reaching benefits & safety of creatine monohydrate, the standard dose is something I’d recommend to just about everyone year round! PS - Please don’t snort your creatine 😅 Some selected further reading for the science-folk 1. Effects of Creatine Supplementation on Brain Function and Health PMID: 35267907 2. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis - PMID: 39070254 3. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials PMID: 29704637 4. Creatine target engagement with brain bioenergetics: a dose-ranging phosphorus-31 magnetic resonance spectroscopy study of adolescent females with SSRI-resistant depression PMID: 26907087 5. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. PMID: 14561278 6. Increase of total creatine in human brain after oral supplementation of creatine-monohydrate PMID: 10484486 7. Fueling the Firefighter and Tactical Athlete with Creatine: A Narrative Review of a Key Nutrient for Public Safety PMID: 39408252 All of the above use between 5-30g of creatine over both short (7 day) to long term (+8 weeks) periods. 30g might be unnecessary for most cases, but 10g shows a significant improvement in brain levels over 2-4g!

Eugene Teo

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Monday 02 June 2025 20:40:50 GMT