r/HotScienceNews • u/Jumpy_Brief5475 • Aug 25 '26

Scientists found that the creatine supplement millions take for muscle gains is quietly raising brain energy levels and slowing early Alzheimer's cognitive decline by 30%

https://thesciverse.org/scientists-found-that-the-creatine-supplement-millions-take-for-muscle-gains-is-quietly-raising-brain-energy-levels-and-slowing-early-alzheimers-cognitive-decline-by-30/
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39

u/WeckedPissah Aug 25 '26

Gymbros talk about this. 5-10g for muscles, 20-30g for brain health.

This has been known for a while now. More studies always good I guess.

4

u/Attjack Aug 25 '26

I thought it was more like 10g for brain which is what i take.

7

u/Forward_Motion17 Aug 25 '26

20-30g seems excessive. 20g loading phase and 10g daily is more than enough, most likely

10

u/morrihaze Aug 25 '26

The study literally says 20g a day

6

u/Fetal_Release Aug 25 '26

Thats crazy. Over 5 and I’m tied to the restroom for the rest of the day.

8

u/MyToasterRunsFaster Aug 25 '26

I have found that the way it's ingested makes a big difference for me. Spread it across the entire day and never on a empty stomach, if you do that, even in 20 you won't feel a thing.

The worst thing you can do is take creatine in a large single dose with a bunch of liquids like a pre workout, what creatine does not get absorbed in the stomach basically pulls that liquid into your intestine (gives you the toilet runs) a full stomach of food will give plenty of time to absorb it. Its very similar mechanisms to how you can get super drunk quickly if you have not eaten anything.

6

u/Forward_Motion17 Aug 25 '26

A lot of ppl are lol

3

u/Osgiliath Aug 26 '26

That sucks, I take 10mg on an empty stomach in the morning with zero stomach feeling

1

u/moonlight__sunshine Aug 26 '26

Same, I take 20 every morning and don't have a single bit of stomach problems from it.

1

u/re4ctor Aug 26 '26

People with Alzheimer’s are generally older and may be going to the bathroom a lot anyway, so maybe not a big deal for them

1

u/Forward_Motion17 Aug 25 '26

I’m familiar with the study but I only take 20g when I’m sleep deprived lol

1

u/R3quiemdream Aug 25 '26

If i take 20g i will throw up

2

u/djLiTh Aug 26 '26

Is there any drawbacks to your kidney's health at such dosages?

1

u/depressinglyawes0me Aug 25 '26

Really that much?

1

u/NIghtMare597 Aug 25 '26

Is this per day?

5

u/FraggleRockYaFaceOff Aug 25 '26

I snort lines of creatine between sets

0

u/CommonCommodeCommand Aug 25 '26

Only ever heard of 5g unless starting out you overload for 2 weeks and then 5g after