The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
20 grams per day for a week the equivalent in in both rats and mice before a traumatic brain injury is significant in neuroprotective that kind of dose and time periods so something like 20 grams a day for a week has been shown to significantly increase brain creatine levels by doing something like magnetic resonance spectroscopy you can point an MRI scanner at the brain and you can see the levels of creatine in it
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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?
in animal models you can see that if you supplement with creatine for several days um you know the optimal period maybe five to seven days um with a with a loading type dose so the equivalent of you know 0.2 grams per kilo something like that which would you know the 20 grams per per 20 grams per day for a week the equivalent in in both rats and mice before a traumatic brain injury is significant in neuroprotective that kind of dose and time periods so something like 20 grams a day for a week has been shown to significantly increase brain creatine levels by doing something like magnetic resonance spectroscopy you can point an MRI scanner at the brain and you can see the levels of creatine in it
that's why again I think for me and again it's it's opinion but we've seen some data to suggest that 10 grams might be a good viable dose
instead of waiting till you get hit why not take the preventative role
if you're in contact Sports creatine should be taken on a daily basis because unfortunately if you do get hit in the Roden model when because you can't do this as in humans but when they've actually forced concussion in rodents taking creatine beforehand the recovery symptoms are really accelerated and in the only single human study was in children as soon as these people in Scotland got head trauma they put them on 0.4 grams of creatine per kilogram so about 20 these are just children immediately and over six months these children that were taking creatine had substantial improvements in self-care and efficacy
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.