Why I MEGADOSE Creatine (it's not for my muscles)

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Paul Saladino19m · 2025-07-04

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48

Claims Supported

40

Support Rate

83%

Support rate

40 of 48 claims supported

40 supported8 partial / not

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37

Well SupportedFor general overall health, a daily creatine dose of approximately 0.1 g per kilogram of body weight is recommended.Well SupportedSupplemental creatine can enhance cognitive function, particularly under conditions of high cognitive stress such as sleep deprivation, aging, or intense mental demands.Well SupportedCreatine monohydrate is a well-studied supplement for strength and performance, with 10 grams recommended as a baseline for brain benefits.Not SupportedCreatine supplementation may theoretically increase hair loss by increasing dihydrotestosterone (DHT), but this is not a reason to avoid creatine.Well Supported

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A. Volkovreader

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

Creatine supplementation alone without mechanical loading is unlikely to significantly benefit bone health.

Well SupportedCreatine supplementation, at approximately 5 grams per day for a 180-pound individual, enhances muscle performance, power output (12-20%), hydration, and reduces fatigue.

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

Well Supported20 grams of creatine per day has been studied for neurodegenerative diseases like Alzheimer's and dementia, and may be helpful for cognitive deficiency and memory issues.

Well SupportedCreatine supplementation has been shown to improve card sorting and memory tasks in creatine-deficient vegetarians.

Well SupportedIt is not possible to obtain all the creatine the body needs from diet alone, even with a high meat intake, unless one is a hypercarnivore consuming pounds of meat daily.

Well SupportedCreatine supplementation may increase dihydrotestosterone (DHT).

Well SupportedCreatine is inexpensive and has no known downsides, with studies showing safety for doses up to 20-30 grams per day for over five years.

Well SupportedDaily creatine doses above 10 grams may increase creatine levels in certain brain regions.

Well SupportedRed meat is a natural source of creatine, with varying reported amounts per pound (1-4 grams) potentially influenced by the animal's health, diet, or cooking method.

Well SupportedCreatine is beneficial for humans, safe, does not cause hair loss, does not damage kidneys, and is affordable.

Well SupportedCreatine is a supplement that has been extensively researched for its benefits.

Well SupportedAugmenting ATP creation with creatine may address brain energy deficits associated with dementia pathways.

Well SupportedCreatine supplementation can enhance gym performance, improve muscle strength, recovery, explosivity, sleep, mental performance, memory, and bone density.

Not SupportedIn healthy individuals using reasonable doses, creatine does not cause kidney damage.

Partially SupportedThe human body produces approximately 1.7 grams of creatine per day.

Partially SupportedCreatine HCL is recommended as an alternative if creatine monohydrate causes issues.

Well SupportedPhosphocreatine acts as a high-energy phosphate donor to regenerate ATP, enabling better performance during muscular contractions.

Well SupportedChildren may benefit from creatine supplementation for brain development, bone development, muscle, and immune system function.

Partially SupportedCreatine supplementation can indicate the optimal amount of meat for humans.

Well SupportedCreatine has a role in brain function and can be used as a fuel source in the brain.

Partially SupportedCreatine is found in red meat, chicken, fish, and pork, but not in plant foods.

Partially SupportedCreatine is stored in muscles as phosphocreatine, which donates a phosphate group to ADP to regenerate ATP, providing fast energy for explosive muscle movements.

Partially SupportedAdding creatine back into one's regimen can be beneficial, particularly when adjusting protein intake from meat.

Partially SupportedIncreased energy availability from creatine leads to a healthier, more vital human and can positively impact various disease processes.

Well SupportedCreatine monohydrate is the most studied form of creatine and occurs naturally in meat.

Partially SupportedCreatine is an organic acid found only in muscle meat, not in plant sources.

Partially SupportedCreatine has potential benefits for depression, some cancers, cognition, memory in older adults, and sarcopenia.

Partially SupportedMixing creatine with filtered or spring water is recommended to avoid contaminants found in tap water.

Partially SupportedHair loss can be linked to nutrient deficiencies or autoimmune conditions, and some individuals reversed hair loss with a carnivore diet.

Partially SupportedCreatine supplementation may help reverse hair loss linked to nutrient deficiencies or autoimmune conditions.

Not SupportedThe barber's concern that creatine is bad for his heart or kidneys is unfounded due to a lack of evidence.