How much creatine is optimal?

Optimal creatine supplementation is based on factors like body weight and physical size. The general recommendation is 3-5 grams of creatine monohydrate per day, which has the most research and minimal side effects. For larger individuals, such as those who weigh more, the dosage can be adjusted up to 7-10 grams per day. It's also noted that timing of intake is irrelevant, so it can be taken at any time of the day 1 2.

For instance, if you weigh about 185 pounds to 250 pounds, you might consider taking around 10 grams of creatine per day. Whereas, if you weigh less than 185 pounds, a dosage of approximately 5 grams or even 3 grams might be sufficient. However, no specific formula of creatine per kilogram or pound of body weight has been consistently supported by scientific literature 3.

Please remember that you should consult with a healthcare provider before starting any new supplement regimen.

Creatine supplementation is associated with several benefits, as discussed by Andrew Huberman and other experts featured in the Huberman Lab:

• Enhanced Response to Antidepressants: It can enhance responses to SSRIs in treating major depressive disorder, particularly in women, by augmenting the forebrain's phosphocreatine system related to neuroplasticity 1.

• Muscle Recovery and Performance: Creatine aids in muscle recovery, increases strength, reduces fatigue, and improves cognitive function. Additionally, it aids in this effect through increased power output and hydration of tissues 2.

• Cognitive Benefits: Studies indicate benefits for cognitive factors like memory, executive function, and mood. Creatine is used as a fuel by both muscles and brain cells, such as astrocytes 3.

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    Creatine and Depression

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    2

    Creatine Uncovered

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    Creatine Benefits

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    Creatine for Mood

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    Creatine for Headaches

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    Creatine and Cognition

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• Treatment for Depression: Creatine supplementation has been correlated with improvements in mood and has been used as a treatment for major depression in some studies 4.

• Headache Relief: It has been shown to significantly reduce the intensity and frequency of headaches, especially following a traumatic brain injury (TBI). Higher-than-typical doses for sports performance were used in such studies 5.

While creatine is most commonly known for its performance enhancement in the context of sports, the literature supports its role in clinical settings for a variety of health issues, including mental health and neurological conditions.

It's important to recognize that for most people, low-dose creatine supplementation is considered safe, but individuals with kidney issues or other health concerns are advised to be cautious and should consult a healthcare provider before starting supplementation 6.