How much creatine is optimal?

The optimal dosage of creatine can vary depending on your body weight and needs, but there are some general guidelines. Creatine monohydrate, the most researched form, is typically recommended in dosages of 3-6 grams per day. For general use, 5 grams is often cited as a standard dose. For smaller individuals, the dosage might be closer to 3 grams, whereas for larger individuals, such as NFL players, it could be higher, up to 7-10 grams per day 1. The timing of creatine intake is not significant and it can be taken any time of day 1.

For individuals weighing approximately 185-250 pounds, it has been suggested that 10 grams or even up to 15 grams per day could be more appropriate 2. However, it's important to note that there's no specific formula that has been consistently recommended across scientific literature for creatine dosage per kilogram or pound of body weight. Adjusting the total amount of creatine you take according to your body weight is advised 2. Always consider checking with a healthcare professional before starting supplementation, especially if you have any health conditions or concerns.

Creatine is known for a variety of benefits related to physical and cognitive functions, as highlighted by Andrew Huberman and guests on the Huberman Lab. Here are some of the key benefits:

• Muscle Performance: Creatine helps increase phosphocreatine content in muscles, which improves high-intensity exercise performance, and it can also aid recovery 1.
• Cognitive Function: The phosphocreatine system is important for brain function, and creatine supplementation can potentially enhance cognition, memory, and executive function 2.
• Mood and Depression: Supplementation with creatine has been correlated with improvements in mood and even the treatment of major depression, likely due to its effects on the phosphocreatine system in the forebrain 3.

  Creatine Benefits

  Layne Norton

  Layne discusses the benefits of creatine, including its ability to improve exercise performance, increase lean mass, and aid in recovery. While it may also lead to a decrease in body fat percentage, it is not a fat burner. Additionally, recent studies have shown cognitive benefits to taking creatine. The only potential downside is a possible link to hair loss, but Layne is not convinced.

  

  Huberman Lab

  Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97

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• Bone Health and Disease: Creatine has been associated with benefits for bone mineral density, and there's ongoing research into its effects on neurodegenerative diseases like Alzheimer's and Parkinson's, although it's clear it doesn't prevent or treat these conditions 2.
• Increased Lean Mass: Creatine brings water into muscle cells, which contributes to an increase in lean muscle mass. Some studies have also shown a decrease in body fat percentage, possibly due to increased muscle mass leading to better muscle performance and recovery 1.
• Hydration and Electrolyte Balance: Creatine can draw more water into cells, which may help hydrate the body and improve performance 4.
• Reduction of Fatigue: Supplementing with creatine has been shown to reduce fatigue, making it useful for athletes and individuals engaged in intense physical activities 4.
• Headache and Traumatic Brain Injury (TBI): There is evidence that creatine can reduce the intensity and frequency of headaches, particularly those associated with TBI 5.

It's important to note that while creatine has been associated with many health benefits, individuals should consult with a healthcare provider before starting any new supplement regime, especially if they have underlying health conditions.