That's Quite The Dose.

It probably doesn’t surprise you that I’m recommending you start regularly taking creatine.
What surprises me is that more doctors aren’t recommending it…

Creatine has been one of the most researched supplements for decades, mainly for its role in improving strength, power output, and lean muscle mass.
That part we all know by now.

What might actually surprise you is that those benefits don’t stop in the gym.

Recent research has shown that creatine plays a much bigger role in cellular energy production, particularly in tissues with high energy demand like muscle and the brain.

Creatine helps regenerate ATP, your body’s primary energy currency.
More available ATP doesn’t just mean better performance under a barbell. It also means improved output during fatigue, stress, and even sleep deprivation.

Several studies have shown that higher daily intakes, often in the 10-20 gram range, can improve cognitive performance, reaction time, and perceived energy during periods of restricted sleep or mental fatigue.
And not as a stimulant. This is cellular support.

This is one reason creatine is being studied in clinical populations for brain health, neuroprotection, and age-related cognitive decline.
With promising results.

The standard 3-5 grams per day works well for saturating muscle over time.
But when the aim is more than just your muscles, the higher daily intakes appear to be more effective:
At intakes of 10+ grams per day, creatine availability increases not just in skeletal muscle, but in other tissues where energy demand is high. This is where we start seeing benefits in overall energy, workload tolerance, and performance.

Importantly, long-term studies in healthy individuals show creatine to be safe when adequate hydration is maintained and kidney function is normal.
Plus, not only is it generally safe for everyone; it’s typically cheap, easily available, and comes in many different forms (powder, pills, gummies, etc.).

When you first begin, take 5 grams daily for a week to make sure your gut isn’t bothered, and then bump the dose to 10+ grams. I myself do 10 grams daily.

P.S.A…
The only type of creatine you need to take is Creatine Monohydrate.
Regardless of whatever ad, article, or influencer says otherwise.

This is the creatine I personally buy:
https://www.amazon.com/dp/B0CCCNKD73?ref=ppx_yo2ov_dt_b_fed_asin_title&th=1
It’s on Amazon for $16 for 100 servings (5 gram scoop).

Creatine is no longer just a “gym supplement.”
It’s a low-cost, well-researched compound that supports energy production at a cellular level.

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