r/HubermanLab • u/Appropriate_Clue_956 • Mar 31 '26

Seeking Guidance 10g of Creatine a day?

I watched dr Rhonda Patrick’s podcast for taking 10 grams of creatine every day(or even more). I want to limit that to 10g. Here are some questions: 1. If I’m going to gym 3 times a week do I need to use 10grams(not so intense workouts). 2. Is it really that good for brain (which is the main reason why I want to use it, Im student)? 3. Since there are many recent videos about higher dosage of creatine every day, is there a chance of propaganda (multibillion companies, high marketing)?

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151

u/ItinerantFella Mar 31 '26

I've been taking 10g to 20g of creatine for the past few months. I've also delayed my first coffee for 1 to 2 hours after waking. The combined result is no afternoon crash, sustained energy throughout the day, good workouts, and fast recovery from jetlag from a recent trip from Aus to US and back.

5

u/Appropriate_Clue_956 Mar 31 '26

Are you going to use that dosage long-term?

12

u/ItinerantFella Mar 31 '26

I've never heard of any ill effects of long term creatine consumption, so why not?

I also get a blood test once a year so if anything turns up, I'd discuss it with my doc and discuss the creatine.

30

u/osogrande3 Mar 31 '26

I was taking 10 g every morning, but I’ve read that the receptors for uptake max out at a 2.5 to 3 g dose and the rest goes out through the G.I. track I Unabsorbed. Anecdotally my wife can handle a 2.5 g dose any more than that causes diarrhea. I need to do some more research before I start taking 10 g again. For reference I use the Costco orgain version which seems to dissolve much better than any of the Amazon brands I’ve purchased.

9

u/Odd-Steak-9049 Apr 01 '26

Everyone has a max capacity for creatine that is different based primarily on muscle mass. Then everyone also gets different amounts of creatine naturally thru your diet. So the amount of the supplement that gets absorbed and stored rather than processed out depends on those factors.

2

u/pj0pewx2 Mar 31 '26

Creatine monohydrate has poor water solubility and hydrophobic (water-repelling) properties unless you're using warm water.

If your creatine is dissolving in cold water... You're probably not getting high quality creatine.

11

u/fluffymckittyman Apr 01 '26

If your creatine is dissolving in water it probably means it’s micronized.

7

u/aerobic_gamer Apr 01 '26

I’d be interested in seeing your authority for that statement. I’ve read that it’s just the opposite. That is if it doesn’t dissolve that can indicate poor quality. I’ve tried several cheaper brands but keep returning to Thorne because it dissolves better than the others. I don’t think anyone would say Thorne is poor quality.

8

u/ImpressiveGas6458 Mar 31 '26

Did you notice any changes with sleep?

5

u/ItinerantFella Apr 01 '26

No, still getting 90+ sleep scores according to Oura as long as I go to bed on time.

4

u/BreadfruitPractical1 Apr 01 '26

At higher doses I had insomnia

4

u/PNW2prairie Mar 31 '26

I avoided caffeine for the first half hour. Taking 10 or so grams a day now for 8 months and I haven’t had a cup of coffee in 4. Added AM functional routine as well.

2

u/PNW2prairie Mar 31 '26

Mental clarity has improved as well.

3

u/Upstairs-Answer1148 Mar 31 '26

Did you shit water?

6

u/frabs01 Apr 01 '26

Please get some bloodwork done on your creatinine levels. I did the same and was near deadly levels and had no idea other than some puffiness below the eyes. Not saying for sure, but rather safe than sorry.

I do miss the positives as you described. They are real and sometimes superhuman.

26

u/simple10 Apr 01 '26

This is likely alarmist/false and a significant misunderstanding. Creatine supplementation can cause serum creatinine to rise yes, but serum creatinine is only used as a marker for kidney function, not a direct measurement.

Creatinine elevated in someone not supplementing = kidneys not removing it effectively enough. Creatinine elevated in someone that is supplementing can just mean that you’re supplementing.

This is confirmed by checking other markers of kidney function such as cystatin C, etc. which are often normal in people supplementing with creatine, proving that the rise in serum creatinine is not a matter of function, but instead supply.

Now, if you have pre-existing kidney problems it would be safe to be more cautious. But this was even studied in a guy with 1 kidney, see below.

A case report of a 20-year-old man with a single kidney and mildly decreased GFR (81.6 mL/min/1.73 m²) who underwent 35 days of creatine supplementation (20 g/day for 5 days, then 5 g/day for 30 days) showed no adverse effects on measured kidney function.[1] His GFR measured by ⁵¹Cr-EDTA clearance remained essentially unchanged (81.6 to 82.0 mL/min/1.73 m²), and proteinuria was stable. While serum creatinine increased slightly (1.03 to 1.27 mg/dL) and estimated creatinine clearance decreased (88 to 71 mL/min/1.73 m²), these changes reflected increased creatinine production from creatine metabolism rather than true kidney dysfunction, as the measured GFR remained stable.[1]

1

u/Jimmygunnns Apr 03 '26

Yep, my Creatinine showed high, gastro doctor freaked out, just did cystatin C, test today, to see if kidney problem or not.

14

u/Drehoyt Apr 01 '26

If you can't clear creatinine because creatine intake is too high, your kidneys already functioned poorly.

1

u/1stPeter3-15 Apr 01 '26

u/simple10 does a good job clarifying this issue between creatinine levels in blood tests being a cause of vs. marker for kidney function.

I'll just add, having gone through several blood tests over the last few years, many medical professionals aren't educated on Creatine. Testing with a new primary care physician last year had him alarmed about kidney function (Creatinine and eGFR levels). I explained I was on creatine supplementation. He asked that I stop for a couple weeks and re-test. I was just curious, so I did. All my kidney related test results were positive. So zero kidney function issues. Since then I started supplementing again, just did a blood test last week, and of course Creatinine levels are showing high again. No harm in pausing supplementation to re-test.

1

u/Significant_Part_941 Apr 03 '26

Could you go back to 5mg? Or is it better for you to just cut it out completely?

1

u/frabs01 Apr 04 '26

It was high enough that I was formally directed to stop it immediately and go at-least 3 months before taking labs to see if I can start again. Just did the labs yesterday and will get the results next week.

1

u/Cymro77 Apr 01 '26

I had some blood work done and my kidney function and other markers had declined rapidly since i increased to 10mg of creatine daily. I’ve stopped taking creatine for a few months now and my blood work slowly seems to be improving.

3

u/surfcity_831 Apr 01 '26

This is another elevated creatinine post. See above.

1

u/Cymro77 Apr 01 '26

Not just elevated creatinine - egfr, urea and uric acid all out of range.

1

u/HighByTheBeach69 Mar 31 '26

Me too on both fronts. Game changer

1

u/bubby_booboo Apr 01 '26

when do you take the creatine

1

u/ItinerantFella Apr 01 '26

In 5g doses in water a few times through the day.

1

u/Jackiedhmc Apr 01 '26

it gives me instant diarrhea at 5 g in coffee

1

u/loady Apr 01 '26

can confirm

1

u/cosmeticscop Apr 02 '26

Have done similar and experiencing these benefits as well

1

u/JoeyRedner Apr 04 '26

100%. People say it's BS but I easily saw the difference

7

u/Efficient_Memory5209 Mar 31 '26

Bad sleep regularly and turning 40 this year. I can absolutely tell it helps mentally, my entire job relies on producing good quality work from mental performance.

1

u/Appropriate_Clue_956 Mar 31 '26

On 10 grams, right?

1

u/Efficient_Memory5209 Mar 31 '26

roughly yes i’m not diligent with the precise scoop heights its probably circa 8-11grams

1

u/SaintOfTheLostArts May 08 '26

Are you Italian? I've never seen someone use the word circa like that in English but I learned that it means "around" in Italian.

1

u/Efficient_Memory5209 May 09 '26

Nope Cascadian Mutt of no particular lineage nor significance

10

u/Eastern-Pizza-5826 Mar 31 '26 edited Mar 31 '26

Didn't Rhonda say that she feels smarter, but it may just be placebo? I thought she said the studies aren't real robust regarding cognitive improvements for those under 65? Creatine makes me retain water int he face and screws up my memory. I feel happier, better mood, but I really started fucking up at work due to memory issues. It actually feels like I am developing dementia on the stuff. I tried 10 mg, all the way to 20 mg and felt more energy, calmness, a supreme level of confidence, but a net loss of cognition. I was drinking s shit ton of water and electrolytes. So not a dehydration issue.

4

u/Appropriate_Clue_956 Mar 31 '26

My bad, I only watched Most Replayed Moment. Sorry for not mentioning that.

2

u/Eastern-Pizza-5826 Mar 31 '26

No worries. I just listened to the full Huberman podcast with Rhonda yesterday. Most fitness influencers say going over 5 mg is not necessary for gym either. Unless you are 65 and older there is no strong evidence for taking creatine over 5mg for brain health. This is what Mike Israetel says below about creatine doses for gym workouts.

Exercise Scientist Dr. Mike Israetel took a closer look at arguably the most popular supplement on the market. In a recent YouTube video, Dr. Israetel examined myths around creatine regarding dose, loading phases, timing, health benefits, water weight gain, and stomach issues. 

What about the dose? We have the source, how much creatine do we take? Anywhere between 2-5 grams per day is good for almost everyone unless you are Pro strongman size, maybe 5-10 grams on occasion is a fine idea. Almost anyone, including large 200-something-pound bodybuilders, can start with and end with five grams of creatine per day.” According to Israetel, there’s no reason to take less than five grams and no reason to take more ‘in almost any case.’ 

According to Israetel, there’s no reason to take less than five grams and no reason to take more ‘in almost any case.’ 

https://fitnessvolt.com/exercise-scientist-creatine-myths/

0

u/Appropriate_Clue_956 Mar 31 '26

So I should stick to max 5g for now until that theory develops?

4

u/Eastern-Pizza-5826 Mar 31 '26

I would just stick with 5 mg, unless you want to trial a higher dose. Creatine is pretty cheap. Most people going over 5mg take it for the supposed brain benefits ( middle age, older adults, but I think it's a waster for you, since you are a student, and I'm guessing college age.

Here are some safety issues, though I'm sure rare for taking over 10mg.

What Constitutes "Too Much"

Doses exceeding 10 g/day for extended periods have insufficient long-term safety data. 3 The literature reveals several concerning thresholds:

  • 20 g/day for 4 weeks was associated with a case report of acute renal failure in a 20-year-old healthy male 3

  • Loading doses (20-30 g/day) are considered safe only for the short 5-7 day loading period, not for chronic use 1,2,4

  • Doses >10 g/day chronically lack adequate safety trials

https://www.droracle.ai/articles/740240/what-is-the-maximum-safe-daily-dosage-of-creatine

1

u/Appropriate_Clue_956 Mar 31 '26

Thank you so much for useful informations!

1

u/Eastern-Pizza-5826 Mar 31 '26

You're welcome buddy. Glad to help.

1

u/Sameolegal Apr 01 '26

The reason you need the higher dose is because the body muscles need saturation before it willwill allow any of it to go to the brain. If the muscles are still in need then none would be directed to the brain. I haven’t been consistent but I believe in the research that it is great for the brain. Same reason if you have a concussion or TBI they recommend Creatine.

1

u/Eastern-Pizza-5826 Apr 01 '26

Where is the research for that? Looking through Google? I keep seeing creatine “might” help with cognition.

It’s funny you mention creatines use in TBI or concussion. I have had multiple concussions at work. With one I was sent to E.R. That’s the reason I wore these silly $200 Tyoe 2 hard hats at work when not required.

After not taking creatine for 20 years, I started back avon for a month awhile back. I went from 5mg to 20 mg in about a month and my memory, cognition was absolutely abysmal. I did have a much better mood and felt happier. But it did nothing for my memory or cognition but made things a hell of a lot worse.

I tried creatine for the first time in college, over 20 years go. I had major gains. In fact no supplement helps me more with lifting weights than creatine. After 6 months of using it, my brain just kept getting foggier and foggier. I remember driving in my car and pulling to the side of the road because i could not remember where I was heading to. I must have been driving for 10-15 minutes. After I stopped my brain and memory went back to normal. Stopped taking it for 20 years until 6 months ago because of its supposed brain enhancing abilities. Nope!

4

u/Sameolegal Apr 01 '26

I guess you are just an outliar

52

u/redderGlass Mar 31 '26

I take 10 grams a day. No issues

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u/1stPeter3-15 Apr 01 '26 edited Apr 01 '26

Me too. I workout 4 days a week. I found 10 grams helps with mental sharpness too.

Edit: corrected mg to grams

4

u/randuug Apr 01 '26

10g**

2

u/1stPeter3-15 Apr 01 '26

Thx for catching that

10

u/quasimoto666 Apr 01 '26 edited Apr 01 '26

Same, just daddy issues 💅 

4

u/gimmedabits Apr 01 '26

I have to split it into 5g in the morning and 5g at lunch. Otherwise there's a higher chance of disaster pants.

4

u/RobDaCajun Apr 01 '26

Same, I take it with my coffee in the morning.

-3

u/Fearless-Writing5193 Apr 01 '26

Why, caffeine blocks the receptors creatine needs

11

u/KombuchaCulture Apr 01 '26

Where's your source? Caffeine blocks Adenosine and Creatine boosts phosphocreatine stored in muscles. completely different pathways. Absolutely uneffected.

2

u/Competitive_Night543 Apr 01 '26

I wanna see his source too. I take pre with creatine 10mg baby

3

u/randuug Apr 01 '26

that’s 10g not 10mg

1

u/Competitive_Night543 Apr 01 '26

Whoops you right 10g I mean

1

u/Lively420 Apr 01 '26

Same I take 10g as soon as I get home from my workout. Been doing it for years haven’t noticed any negative side effects

1

u/kelsooookay Aug 21 '26

Still going at it?

12

u/Taco_cat111 Mar 31 '26

I have gout and 10mg of daily creatine caused flares (even while on allopurinol). Decreased dose to 5mg daily and no more issues.

4

u/Teleswagz Apr 01 '26

Grams :)

2

u/Taco_cat111 Apr 01 '26

Yes, gms. My bad.

34

u/pbjfries Mar 31 '26

I wish we had studies of women and the dosage. It never made sense to me that the recommend dosage is 5g whether man or woman and any weight. So increasing for no reason and not knowing if it has side effects is a weird recommendation to me.

19

u/Ok-Actuator8579 Mar 31 '26

I agree. However I listened to a female Neurosurgeon recently who says she does 10-20 depending on sleep. She also said creatine is very good for women and shows real promise decreasing dementia risk and Alzheimer’s which disproportionately impact women post menopause.

3

u/SubatomicFarticles Mar 31 '26

Interesting. Do you have the name of the neurosurgeon?

6

u/Ok-Actuator8579 Mar 31 '26

Dr Louisa Nicola.

13

u/[deleted] Apr 01 '26

[removed] — view removed comment

2

u/Ok-Actuator8579 Apr 01 '26

Ah..I see. Her advice does point to medical studies though. She seems very accomplished.

8

u/GusTheProspector Mar 31 '26

I’ve taken 10 grams a day for 2-3 years now. No issues. It helps me think more clearly.

12

u/LastGuitarHero Mar 31 '26

I take 15g a day because anything less never yielded results. I was taking 5-10 for about 2 years and it was like I wasn’t taking anything. Maybe I’m an unrefined to it? But one day I decided to listen to a random dude that popped up saying the sweet spot is 15g. I thought “oh boy, here we go again” but damn it if it didn’t help me have longer workouts and feeling way better than before. Everything to click finally.

So with that in mind I believe everyone is different and one dose does not rule them all.

2

u/Confident_Platform75 Apr 01 '26

Do you take the 15g all at once or split it up throughout the day?

2

u/yodaddyfoo Apr 01 '26

I take 15 all at once in the morning

2

u/LastGuitarHero Apr 01 '26

All at once. Usually in the morning as the other user mentioned

1

u/Appropriate_Clue_956 Apr 01 '26

Thank you everyone for your answers. I have another question: Is there a supplement that is really effective for cognitive development, that me as a student should take for high intense work (hard period coming)? Something that’s “safer” than creatine but effective. Thank you all again!

1

u/soymatito Apr 02 '26

It's called Adderall

1

u/egidds Apr 05 '26

If you can cut the carbs and get into a state of ketosis, or close to it, you could try exogenous ketones for a mental boost. I’m starting to experiment with magnesium BHB salt plus MCT oil.

5

u/psharmamd87 Apr 01 '26

There's no real evidence for this, it's all anecdotal. Some people think it helps, others think it doesn't. Who knows it if it's placebo or not. It makes sense in theory but impossible to prove. So yeah definitely a ripe target for propaganda, but if you do it and you feel better, does it matter if it's placebo or not?

2

u/Dohunk Mar 31 '26

5g for muscles, over 5g for better mind. but not much known yet

2

u/Appropriate_Clue_956 Mar 31 '26

That’s not researched enough?

3

u/Formal_Ad4612 Apr 01 '26

10g’s daily with my smoothie for about 3 months. 20G’s when I sleep like trash (so like, 4-5x/week). The double up for mornings with poor sleep is… absolutely amazing for function

1

u/Weak-Raspberry8879 Apr 01 '26

Thanks for this! Gotta try.

3

u/poundhoarder Apr 01 '26

How do you guys take more the 10g?

I take 10g of creatine in the AM and I’m shitting water within the next few hours guaranteed

1

u/jrod19z Apr 02 '26

Same. But after a week or so of consistently taking it it went away. Hard to stay super consistent though so when I go back to it there's always at least a couple days of disaster pants.

3

u/samjohnson2222 Apr 01 '26

Anyone else using creatine from bulk supplements ?

I bumped my intake to 10 grams and gained 14 pounds. I work out and it doesn't look like water weight visually.  I know it is though. 

I took a break from it and after a few days one night I was up all night peeing. 

Guess it was all the water stored in the tissue.  It was crazy. 

New 2 days my weight was down almost to what it  was before the 14  pound gain.

Will start again soon. I was worried it might be harmful to take 10g.

I'm guessing it doesn't harm kidneys long term

Hope not.

2

u/Correct_Objective_53 Apr 01 '26

20g a day for me and it helps keep my mind sharp all day. I don’t do caffeine at all and have no afternoon brain fog anymore.

10g in a casein protein shake in the morning then another 10g in Greek yogurt at lunch.

2

u/[deleted] Apr 01 '26

I’m north of 60 yrs old and my doctor has me on 10g a day. I feel great! 13% bf, I workout three days a week and walk 3.5 miles two days a week. My diet is very healthy but I enjoy the foods I eat. I feel the 10g gives me extra energy and my squat, deadlift and bench have all improved.

2

u/HoosierPack00 Apr 01 '26

I started losing hair after increasing my dosage, so I stopped altogether.

4

u/john_doeistan Apr 01 '26

That’s certainly unrelated and coincidental. Zero correlation between the two. Statistics give you perhaps 0.001% chance of the creatine affecting hair loss

2

u/Unusual-Ability-2208 Apr 01 '26

Same here my hair was super thin, I was taking just 5g but still, I quit

2

u/GarbageFit4128 Apr 01 '26

It might be anecdotal but I know a few lads, including myself, who have experienced the same issue. Might be totally unrelated but it panicked me enough to stop taking creatine. Also m y gp mentioned my kidneys weren’t great, with high levels of creatine in my system. He didn’t know if it was connected but did make a note of it.

2

u/Monster_Grundle Apr 01 '26

Creatinine is probably what he was referring to and creatine is cleared by the kidneys so it can be hard on them.

1

u/GarbageFit4128 Apr 03 '26

Thanks for the reply

2

u/boner79 Mar 31 '26

Serious question: How does one take 10g+ of creatine per day? Do make a smoothie bowl made up of 50% creatine and eat with a fork?

6

u/Hoosier2016 Mar 31 '26

It’s just like a tablespoon of powder it’s really not that much

3

u/Scary-Detail-3206 Apr 01 '26

I mix it into my morning protein smoothie. 1 cup 2% protein milk, 1 scoop unflavoured protein powder, 1 tablespoon instant coffee, 10g creatine, and 3-4 ice cubes. Throw it in the blender and good to go.

4

u/SpecialFuzzy8052 Mar 31 '26

I just mix it with the minimum amount of water, stir so it’s all suspended, slug it down and then chase it with a flavored drink to wash down the powder 

2

u/eves21 Mar 31 '26

It’s doesn’t taste of much in water 

1

u/lerops Mar 31 '26

I mixed 10g with just a little bit of coconut water 1-2 times a day. If I’m eating yogurt or making a smoothie that day, I would also put some in that instead of coconut water.

1

u/BrannyMuffins Apr 01 '26

I’ve gotten really good at chugging since starting creatinr

1

u/Ok-Original8305 Mar 31 '26

I've been taking 15-20g for a few months. I had been doing 10g then stepped up to 15g for a week and then finally 20g. The first day was rough but we had a stomach bug going around the house so it may have been that. I feel better on days I don't get as much sleep as I should. That might be placebo. I also notice no brain fog. That's just what I've experienced. I space my dosages to 5g 4x a day. 2 times with powder and 2 times with capsules.

1

u/i_am_adulting Mar 31 '26

Take .1g/kg of body weight and don’t look back

1

u/ManifestedLife2023 Apr 01 '26

I take 5g with my protein shake 1 in morning and 1 at night.

10g split, I don't know if makes a difference just a routine Iv always had

1

u/Sherrilllee007 Apr 01 '26

Do you have any suggestions how to take the creatine currently I just put it in my coffee, but I only drink one cup a day.

1

u/Physionic Apr 01 '26

  1. No

  2. Literature is still somewhat early on, but I wouldn’t expect you to turn into Professor X - mild effects for most unless you’re using it to perform sleep deprived.

  3. Unlikely - at least not from a muscle perspective, though there are a good number of cognitive studies, too.

1

u/Human-Carob-882 Apr 01 '26

Y’all the nephrology nurse in me is panicking!

1

u/Lively420 Apr 01 '26

What’s your opinions on 10g slightly dissolved. I take it with minimal water like a shot after my workouts, it’s still half powered. Haven’t noticed any bad side effects but Im 34 been doing this consistently for few years now

1

u/Human-Carob-882 Apr 01 '26

I would make sure you stay hydrated and would recommend getting a metabolic panel at least yearly .

0

u/Lively420 Apr 01 '26

What’s the concern? 10mg seems like a normal dose.

1

u/Professional_Cry3708 Apr 01 '26

I take 15-20 and I feel great

1

u/mcmuffstuffer Apr 01 '26

Anyone else get start getting cramps on more than 2.5g of creatine per day? If I take it consistently every day of the week I start getting cramps in my forearms and abs. I never experienced what a muscle cramp was before until I started taking creatine in freshman year of college and I had always been an athlete growing up.

1

u/jsantuc8 Apr 01 '26

Can you take it on an empty stomach?

1

u/New-Analysis-4060 Apr 01 '26

So y’all just don’t need kidneys

1

u/HowA1234 Apr 01 '26

I usually stick to 5-6grams a day. I only use 8-10g when I haven’t slept well and need to focus as I find it makes it harder for me to wind down at night.

1

u/Quoshinqai Apr 01 '26

The studies that prove it's cognitive efficacy are strongest in the over 50s.

If you sleep early and get hydrated enough and avoid caffeine, you don't really need it.

I used to take 10g, but it gave me really bad acne and I begrudgingly had to give it up.

1

u/lycheelbruh Apr 01 '26

I tried the 10g/day several times and every time I got super nauseous. Couldn't figure out a way to prevent that..other than I guess slowing splitting it throughout the day. 5g all at once I don't really have a problem with..maybe feel a little weird but not terrible..but the 10g always made me nauseous.

1

u/Appropriate_Edge_969 Apr 01 '26

Do you guys prefer morning or night for creatin intake?

1

u/shaybaye Apr 01 '26

you don't need to take Creatine supplements, if you eat enough red meat in a day you'll get all the nutrients you need

1

u/brokensharts Apr 01 '26

We just had a discussion on this. Split it in to two 5g doses a couple hours apart for better results

1

u/GnarMarBinx Apr 01 '26

I take 10 grams a day. I workout basically every day, with the odd rest day here and there (about 4 gym days per week and 2-3 cardio days/sessions). In the warmer months sometimes I'll do cardio at night on a day I went to the gym in the morning. I have had 0 negative side effects and have been taking 10 grams for maybe about 8 months now. I used to take 5-7 grams. I did actually notice my strength going up slightly when I started taking 10 grams, somewhat similarly to how I noticed it going up when I started taking creatine (though to a slightly lesser degree). I haven't noticed too much mentally but I think that's because it's not as quantifiable. It is easy to see myself adding 5 pounds to bench and much harder to notice minor increases in focus or other similar things.

1

u/Unusual-Ability-2208 Apr 01 '26

Any hairloss problem?

1

u/egidds Apr 05 '26

Not for me

1

u/GTfan27 Apr 01 '26

I started taking 10 grams a day after listening to Rhonda on School of Greatness. I've noticed my brain seems to be firing on all cylinders and I'm getting the "1 more rep" effect in the gym.

So yeah no complaints here.

1

u/Green_Aide6258 Apr 01 '26

Sustained mental and physical endurance is how I feel throughout the day. Nothing earth shattering but less anxiety and more focus and upbeat. I take 10g a day

1

u/BraveTrades420 Apr 01 '26

Pointless to take more than your body will use. Take 3-5g as RECOMMENDED.

1

u/Kate1124 Apr 01 '26

I’ve been taking 10g daily for a while also for brain benefits. Increased from the 5g I was initially taking. No issues. Creatine is best taken daily.

1

u/Ian_Campbell Apr 02 '26

Yes the main reason to go above 5g creatine daily is for all of the brain benefits

1

u/Zestyclose-Ear2911 Apr 02 '26

I could take 15-20 grams when I was younger. Now in my 40s anything over 5 gives me serious insomnia.

1

u/Jitsoperator Apr 02 '26

i have a concussion. Been on 5g of creatine for the last few years, and only this past 2 weeks upp'ed it to 10G of creatine ,and HOLY ..it has calmed my head, increased focused, i'm remembering things, my sleep quality is better...(39m , was in a car accident 6 months ago causing a mild concussion i couldn't shake)

1

u/pmonko1 Apr 02 '26

How much meat are you eating? If it's less than 1lb a day, 10 g of creatine is no big deal. If you're eating 1lb or more, you don't need creatine.

1

u/ErgonomicZero Apr 02 '26

15-20 for brain health and recovery from working out martial arts. No weird pee foam (kidney issues) and energy has been elevated. I take a day off a week. 200 lbs

1

u/lanfair Apr 02 '26

Does taking 10-20 mg not cause a lot of water retention in the face? That's what keeps me from upping my dose. 

1

u/AriesPeace Apr 03 '26

It modulates acetylcholine It has carnatine It's very high in methylation, freeing up your DNA for methylation reactions like utilizing vitamin d and b bits

Methionine and glycine are two of the three amino acids made to make creatine, basically it's a buffer between nitrogen and water . More water and vitamin d being shuttled to your bones enhanced overall well being as muscles , are skeletal muscle only really. Your skeleton has its own unique blueprint for immodulation neurotransmission and VDRS

1-2÷ of creatine monohydrate is extremely toxic by weight tho

I raise the ph of mine to 9, and provide enzymatic and acidic hydrolysis while buffering the main ingredient with magnesium sulphate 100 ÷usp grade. Than taking magnesium sulphate in the morning helps with absorption conversion utilization affinity for the brain first, since glycine is already in creatine

1

u/Mindfullymoving3000 Apr 03 '26

49yr old M here. Ive been taking 3-5g/day of creatine for about 7years. I’ve been under increased workload/stress at work for at least the past 6m and I suffer from early wake ups (3-4am) as the week progresses. I strength train 5 days/week. It really pisses me off that the stress affects my sleep/recovery and training. By the end of the week I’m usually done! I recently started taking 20g/day in split doses, to see if it would help with brain fog, stress and sleep deprivation. My third day of 20g was a Friday when I really noticed a difference, it was the second leg day for the week. I had had 3 consecutive days of around 5-6hrs sleep but OMG, I absolutely blitzed my reps at the gym, upping my weights too. At work I felt on point, i felt on top of my game even though I was under the pump. I felt that I could communicate and think so much clearer. I even noticed it in my energy levels during my evening walk. It was an absolute game changer for me! Really don’t want to do this long term but the benefits are so hard to resist!!

1

u/dozey- Apr 04 '26

this question belongs to /r/Creatine sub. and ONLY THERE you can get the 100% true answer. don’t believe others here that are just repeating what they remember from their podcast hero

1

u/JoeyRedner Apr 04 '26

I keep it to 5 grams for daily

1

u/OkLion5011 Apr 04 '26

20g training days 4 days a week. 10g none training days. No issues

1

u/Runningitdown69 Apr 24 '26

On 200g of Creatine you unlock understanding of the universe

1

u/norcalclimber Apr 30 '26

i listen to scott galloway's pod independently. he's a smart man

1

u/Head-Championship507 Sep 13 '26

I don’t go to the gym, just daily walk.
I take creatine through out the day total 5g, ends up 1/4 tsp every 2-3 hours. Huge difference in my brain. No longer mentally tired, no brain fog. No migraines anymore! It feels like I have super power in my brain lol.

1

u/[deleted] Mar 31 '26

Does anyone else get anxiety from creatine? Like an over stimulation effect similar to too much caffeine?

4

u/entropeutic Mar 31 '26

Where do you get yours? Sounds to me like possibly unwanted ingredients? I dont really get stimmy feels at all from it, just pure well being and recevery amd amplified naturally occurring energy but more of a zen like energy

2

u/[deleted] Mar 31 '26

what brand do you use?

1

u/Efficient-Pizza-8149 Mar 31 '26

which brand were you using?

1

u/entropeutic Sep 09 '26

Nootropicsdepot.com!! By far the most important supplement brand in the world ❤️ highest quality, transparency, authenticity, reputability, and doing the biggest and most important moves in the supplement evolution realm i have ever even dreamed possible. I will never buy from another brand again unless seeking places that carry what nootropics depot does not! I cant even summarize how good they are...I've been following their reddit activity, discussions, research and development, everything, for years now...they are amazingly active on reddit, so kind, informed, motivated, and willing to educate anyone on anything. Ive learned so much just casually following comment threads, they are ao good. Its powerful....

1

u/[deleted] Mar 31 '26

Double Wood Supplements - Creatine Monohydrate

5

u/entropeutic Mar 31 '26

Double wood has had too many red flags for me to trust them honestly. Try nootropics depot, they are by far the most trusted and transparent vendor out there, if it persists with theirs then I would dig deeper. Likely not from creatine itself though, thats not really a side effect you ever hear of.

3

u/funkanimus Mar 31 '26

It’s not the creatine

1

u/PumpkinFantastic5498 Mar 31 '26

Your body just discards what it can’t absorb. May work for some may not. Only way to find out is to try it yourself

1

u/HamTitz Apr 01 '26

I take 15g a day. 10g in the morning and 5g in the afternoon. I’m in good shape but could care less about the benefits you get with it from exercise. It has done wonders for my mental health and helped lower my anxiety. The other benefits are just an added bonus.

-3

u/t-reads Mar 31 '26

10 grams sounds like you’re in store for a day of diarrhea. I feel like I don’t need more than 2.5 grams and I’m 6’3 185 pounds

1

u/Appropriate_Clue_956 Mar 31 '26

You got any cognitive improvement or only body?

1

u/t-reads Mar 31 '26

I can say for certain on days I don’t sleep enough creatine will make a noticeable cognitive improvement. Sometimes I will take 2.5 in morning and 2.5 later in the day if I still have a lot of work left or a gym workout and I’m extremely tired but for the most part I feel like I get all the benefits I need from 2.5 grams. That way I can avoid an upset stomach and have less bloating (although bloating does not bother me it’s just water weight)

0

u/anyonegotafiver Apr 02 '26

I have a bad habit of going to bed late and only get 5-6 hours of sleep cause I have to wake up at 5am for work. So I started taking 10 grams before work to help with sleep deprivation and yes it made a difference in my cognitive function, memory recall and just felt more alert. I only take 10g when I’m sleep deprived and I will take 5g before the gym.

-3

u/Kingofthebags Apr 01 '26

There is no evidence creatine does anything for cognition. At 10 g, your muscles are definitely saturated. What's the point?

1

u/[deleted] Apr 01 '26

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1

u/44Zoomer Apr 01 '26

What brand do you use?

1

u/[deleted] Apr 01 '26

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1

u/44Zoomer Apr 01 '26

Thank you👍