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.
I think, I've long been taking five grams of creatine monohydrate per day, mainly for the cognitive effects. - [Andy] Yeah. - I sense an effect, that's obviously anecdata, but I think there are a lot of data out there, as you alluded to.
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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?
I take in my case 10 grams of creatine monohydrate per day I sometimes forget to take it that's why I take 10 grams I'll sometimes miss a day okay um and I certainly feel the effects of that in the gym because of the greater water volume in the muscles
I take creatine monohydrate five grams a day
so I I keep my creatin in because I can modify with just like sodium and modifying fiber a little bit um to get some water weight out those those last few days
it's also one of the supplements that we feel the most confident telling patients like if you know this is a supplement worth taking it's clearly passed test number one which is it safe uh and it passes test number two which is it's probably got efficacy
But this creatine stuff is new. It's going to change what I do.
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.