The Primal Podcast Ep 141 - Dr Candow | 5g Of Creatine Isn't Enough After 40
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Nov 15, 2025 
Dr. Darren Candow, a leading researcher in muscle health and creatine supplementation, joins Rina Ahluwalia to explore the diverse benefits of creatine. They discuss why 5 grams isn't enough for those over 40 and how creatine enhances muscle strength, brain function, and may even alleviate symptoms of depression and Alzheimer's. The duo busts myths about kidney health and hair loss while highlighting the importance of exercise for maximizing creatine's effects. They also touch on dosing strategies for both performance and cognitive benefits.
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Practical Daily Dosing Strategy
- Take at least 3–5 g/day of creatine for muscle benefits and consider 10–20 g/day for whole-body and brain effects.
- Start low, split doses, and increase gradually to avoid bloating and GI issues.
Muscle Stores Creatine; Brain Keeps Its Own
- Muscle stores ~95% of body creatine while the brain makes and retains its own creatine behind the blood–brain barrier.
- To raise brain creatine you need higher circulating levels because the brain taps blood creatine during metabolic stress.
How To Combine Creatine And Caffeine
- You can combine creatine with normal coffee/tea but avoid ≥350 mg daily powdered caffeine near creatine to prevent contractile interference.
- Time caffeine pre-exercise and take creatine anytime, preferably near workouts or with food.