Any recommendations on creatine


has offered several insights on creatine that may be useful. Below are some recommendations based on the clips:

  • Creatine dosage should be adjusted based on body weight. Approximately 10 grams or so per day for individuals weighing about 185 to 250 pounds, while less for individuals weighing under 185 pounds 1.
  • For muscle performance, dosages of 5 to 10 grams per day are common, depending on body weight 2.
  • Creatine has been suggested for aiding headache relief, particularly following traumatic brain injury (TBI) 3 4.

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  • Creatine supplementation can have cognitive benefits, potentially aiding mood and symptoms of major depression 5.
  • It can optimize testosterone, aiding in muscle growth and potentially affecting dihydrotestosterone (DHT) levels 6.
  • The benefits of creatine extend beyond muscle and cognitive functions, potentially impacting bone mineral density and overall physiological health 7.
  • It has minimal side effects and can aid in muscle recovery and fat loss 8.

Keep in mind these are general recommendations and personal tolerance, dietary restrictions, or health conditions should be considered when determining appropriate creatine intake. Consulting with a healthcare provider before starting any new supplement regimen, especially if you have an existing health condition, is also recommended.