Rhonda Patrick· PhD
Darren typically advocates ~10 grams/day, still above the common 5-gram muscle-saturation dose, potentially optimizing uptake in the brain and other tissues.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
Darren typically advocates ~10 grams/day, still above the common 5-gram muscle-saturation dose, potentially optimizing uptake in the brain and other tissues.
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Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
I might be the most saturated person on the planet because I've been taking creatine for decades uh there's no reason to stop uh we can talk about cycling or or continuous um but I'm even taking more in hope that it's getting into my brain again 20 years ago it was just muscle then we've evolved into the bone and now we're getting into
I personally take about 10 gram a day on average but during times of metabolic stress sleep deprivation or uh um jet lag I'll increase it to 20
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.