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  • Creatine

  • The podcast, hosted by , explores various topics concerning mental and physical health, including supplementation. For specific discussions on creatine, the podcast offers episodes where discusses its benefits, mechanisms, and usage recommendations. Unfortunately, exact episodes on creatine were not retrieved in this search.

    Would you like to search within the episodes specifically, or have a summary of what has said about creatine in relevant contexts?

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    • Creatine dose

    • Sources:

      The dosage of creatine monohydrate can vary based on a person's body weight and goals. Here's a summary from a few discussions on the podcast:

      1. Standard Dosage:

        • The typical recommendation is 5 grams per day. However, for individuals with smaller body sizes, a dosage of 3 grams may be sufficient. Larger individuals, such as athletes weighing over 100 kg (~220 pounds), might benefit from a higher dosage, ranging up to 10 grams per day 1 2.

      2. For Cognitive Benefits and TBI:

        • For enhanced cognitive function and benefits related to traumatic brain injury (TBI), dosages can be much higher. In some studies, 0.4 grams per kilogram of body weight per day was used, resulting in 20-40 grams per day depending on the individual’s weight 2.

      3. Mood and Depression:

        • For mood improvement or in conjunction with SSRIs for treating depression, dosages typically range between 3 to 10 grams per day 3 4.

      4. Weight Adjustment:

        • mentioned that for those weighing between 185 to 250 pounds, around 10 grams per day might be more effective. For those who weigh less, 3-5 grams should suffice 5 6.

      5. Administration Timing:

        • Timing of creatine intake is flexible, as it can be taken at any time of day, whether pre or post-workout. The most important aspect is consistent daily intake for effective results 5 6.

      Bear in mind, emphasizes adjusting dosages based on individual needs and tolerances, and consulting with a healthcare provider is always recommended before starting any supplementation regimen.

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    • Phosphatidylserine

    • Sources:

      Phosphatidylserine is a lipid-like compound that supports neuronal function and has been shown to improve cognition and reduce cognitive decline in studies. It can be derived from meats, fish, and even cabbage. For supplementation, typical dosages are:

      • Cognitive Function: 300 mg per day, shown to produce statistically significant improvements in cognition and reduction in cognitive decline 1.
      • ADHD: 200 mg per day for children, which has shown reductions in ADHD symptoms and greater benefits when combined with omega-3 fatty acids 2.
      • Cortisol Regulation: Dosages of 400 to 800 mg per day, with some studies showing 400 mg being more effective than 800 mg. This can help regulate cortisol levels, either taken in the morning for high morning cortisol or at night for high night cortisol 3.

      Food Sources: Phosphatidylserine is abundant in meats and fish and can also be found to some extent in cabbage and fermented foods like sauerkraut 1.

      For more comprehensive benefits, it should be included as part of a balanced diet, and supplements can be considered if dietary intake is insufficient. Always consult a healthcare provider before starting any new supplement regimen.

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    • Phosphatidlsterine

    • Sources:

      Phosphatidylserine is a lipid-like compound essential for brain health and cognitive function. Here are some key insights from the :

      1. Neuronal Support: Phosphatidylserine is abundant in meats and fish. It supports neuronal function and has been shown in multiple studies to improve cognition and reduce cognitive decline, especially at doses of 300 mg per day 1.

      2. ADHD Benefits: It has also shown promise in reducing symptoms of ADHD in children when taken at 200 mg per day. These benefits are enhanced when combined with omega-3 fatty acids 2.

      3. Cortisol Regulation: For cortisol regulation, doses of 400 to 800 mg per day are effective, with 400 mg often being more beneficial. Timing of intake depends on individual cortisol patterns 3.

      4. Sources and Supplementation: While it is present in certain foods like meat, fish, and even cabbage, supplementation can help achieve higher levels if dietary intake is insufficient. It’s relatively inexpensive and can be a useful addition to support brain function 4.

      Remember to consult with a healthcare provider before adding new supplements to your routine.

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