A daily dose of 10 grams of creatine may do more than boost strength—it doubles brain crea

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

Well SupportedA dose of 20 grams of creatine taken acutely during periods of extreme stress like sleep deprivation or jet lag can improve memory, cognition, and brain creatine content.

Well SupportedCreatine dosage for muscle benefits is typically 5 grams, but can be higher for cognitive benefits or for individuals with larger body mass (0.1g/kg body weight).

Well Supported5 grams of creatine daily is sufficient for saturation and benefits within weeks for most individuals.

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