Creatine monohydrate is a well-studied supplement for strength and performance, with 10 grams recommended as a baseline for brain benefits.

“But nonetheless, I think it's interesting that creatine supplementation of five grams per day, that's creatine monohydrate, has been shown to improve cognition in people that aren't getting creatine from animal sources. And there's some evidence detailed within the review that I just described, that creatine supplementation can also enhance cognition in people that are also eating animal products.”

“It affects so many things. We typically think about it as it's muscle stuff, right? You've talked kind of, you quickly were talking about the creatine phosphate system. But we have to realize the vast majority of research on creatine phosphate is not in sport performance, and has not been for 20 years. It's in clinical. And it has everything from effects on the neurological system, to there have been associations to mental health and depression.”

“So 5 grams a day of creatine for most people should be fine. Beneficial for tissue volumizing-- so strength, bringing water into the muscles-- and for the cognitive effects. And the clinical support for creatine, I think, is quite strong at the 5 gram per day dosage.”

“including things like bone mineral density you asked about that earlier creatin is actually fairly effective for that • let alone the thing • the benefit in things like cognitive function decision- making memory • the work that there being done there for neurological disorders • depression a whole host of things that that creatine is being studied for”

“including things like bone mineral density you asked about that earlier creatin is actually fairly effective for that um let alone the thing uh the benefit in things like cognitive function decision- making memory um the work that there being done there for neurological disorders um depression a whole host of things that that creatine is being studied for”

“the benefits include in course things like • muscle performance and strength and things like that and if you go back to our discussion and our episode on metabolism and and endurance • we talked about the phosphocreatine system so you can figure out kind of what this is going to do in terms of effect that said there's excellent information and data coming out and on on the benefits of bone mineral density in creatine U there's a ton of work looking at a host of cognitive factors • from memory executive function • to effects potentially on even things like depression mood to alzheimer's Parkinson's • all forms of of neurogenerative disease”

“the big standout to me is creatine we know that creatine at five grams of creatine will affect skeletal muscle but 12 grams of creatine affects brain health”

“the number one is creatine creatine for women doesn't matter what age it's really important we're seeing a lot for brain mood um and actually gut health so five grams of monohydrate per day sort of to five three to five yep”

“in fact five grams per day for a month saturates most of us with creatine and probably has benefits in terms terms of explosivity at the level of your muscles cognition recall mental performance and it's been studied even in high-risk pregnancy to be beneficial and it's pretty darn safe”

“So, more than five grams of creatine might just be beneficial for your brain.”

“There's actually evidence that 20 grams of creatine could help your brain and your muscles and your bones.”

“Creatine is one of the most powerful supplements in the world. Over a thousand studies showing benefits in terms of muscle recovery, muscle strength, maximum torque generation, muscle size. At higher doses, like I've done in a previous video, which I'll put a link to, it probably gets into the brain and may help with sleep deprivation. Has benefits in terms of bone density, all kinds of benefits to creatine.”

“the five grams a day didn't seem to be doing anything in terms of like getting creatine into the brain.”

“According to @darrencandow, once muscle creatine stores are saturated (which happens at 5 grams per day), extra creatine may “spill over” to other tissues—including the brain, bones, and immune system—where it can deliver additional health and cognitive benefits.”

“The benefits of doses higher than 5g/day appear to be related to brain health and bone health.”

“However, if your goal is long-term cognitive resilience or enhancing brain function during periods of high stress, strategically increasing your intake (around 5–10 grams daily, or short-term periods up to ~20 grams), could offer significant cognitive protection and performance benefits.”

“one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits”

“especially for creatin I just can't see an argument at this point not to take it because of the cognitive benefits there appear to be benefits on memory formation even shortterm there was a study that just came out showing like 30 plus grams of creatin at a sitting actually acutely increased memory formation um which I was very surprised by um depression there was a study that showed that creatin helped a little bit with dep symptoms of depression again cognition possibly cognitive decline and then of course all the lean mass strength benefits performance benefits that we talk about”

“I'm one of the big proponents of taking a lot more than probably what's recommended based on the evidence-based research to sort of disperse throughout the whole body not just skeletal muscle”

“it's gone from athletes getting bigger stronger faster now we're looking at potential benefits on bone health uh brain health cardiovascular health uh even in children and during pregnancy so it's evolved from just the young male athlete to pretty much anybody on the planet is now considering creatine either in their diet or supplementation”

“I'd like it to be higher just because of some of the new data to suggest every day we get out of bed we're a day older there's some good evidence to suggest bone needs a bit more and of course the brain”