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How to Get the Most Out of Creatine | Darren Candow PhD
The Dr. Gabrielle Lyon Show
Optimizing Creatine Supplementation for Brain and Bone Health
Creatine is crucial for muscle development, where three to five grams is typically sufficient. However, to ensure creatine accumulates in the brain and bone, a longer dosing protocol or a higher dose, like 10 grams, may be beneficial. Recent research suggests that a mega dose of 30 grams may accumulate in the brain, particularly in situations of metabolic stress or sleep deprivation. This highlights creatine's potential benefits for cognitive function, especially for individuals facing high mental demands or jet lag.
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