DEATH, TAXES, AND

five grams of creatine monohydrate daily. For a long time, those have been the certainties in life.

That five grams was considered all you needed to fully saturate your muscles with ATP, which is crucial for energy during exercise. With enough ATP, you could push out one more rep beneath the bar or manage a few extra box jumps. Combine that with appropriate nutrition (protein, protein, protein), and your tired post-workout muscles would recuperate stronger.

If your goal was to enhance muscle and strength, that five grams of daily creatine served as your fuel—and lots of research has supported its effectiveness for physical performance for decades.

Recently, though, researchers have started exploring the idea of higher doses of creatine, looking at benefits that might extend well beyond your biceps. Topics include creatine’s impact on cognitive function, issues surrounding traumatic brain injury, and even depression symptoms. The underlying mechanism is relatively straightforward: since your brain also uses ATP for energy, providing more of it may enhance brain performance.

This growing body of research has sparked quite a buzz among wellness influencers. Andrew Huberman, PhD, has enthusiastically called creatine “vitally important for the forebrain—the part responsible for planning, action, and rule setting.” Similarly, Gary Brecka has claimed that creatine is “amazing for cognitive function.” Another influencer, Dave Asprey, believes it plays a significant role in the “world of consciousness.” Some have even suggested taking as much as 25 grams of creatine per day.

“I see the hype,” says Darren Candow, PhD, who has authored about 100 studies on creatine, including some recent ones focused on its cognitive effects. He points out that taking super doses for either physical or mental benefits is “overhyped—and very context-specific.”

“The lowest effective dose to boost brain creatine levels is around four grams daily, but that was found in long COVID patients,” Candow explains. Current research on creatine and cognitive enhancement mainly indicates potential benefits for individuals with specific conditions. Plus, the scope of that research is limited.

Scott Forbes, PhD, who has collaborated with Candow, puts it bluntly: “Though the data seems consistent when the brain is under stress…often, the number of studies on each stressed group is minimal.”

Forbes highlights that there’s only one published study examining the effects of creatine post-traumatic brain injury and a similar situation for Alzheimer’s. “Five randomized controlled trials have looked at creatine and depression, and while the results are promising, they are far from conclusive,” he adds.

The tendency for creatine-cognition research to utilize higher doses—sometimes up to 30 grams daily—stems from how the brain absorbs creatine compared to muscles. “The brain requires greater creatine amounts because it has a harder time transporting it over the blood-brain barrier,” says Richard Kreider, PhD, who studies exercise and sport nutrition.

If you remember the early days of creatine, when it was supposedly harmful to your kidneys, know that modern research has debunked those claims. In fact, Forbes, Candow, and Kreider recently published a review demonstrating that at doses of 10 grams, long-term creatine use is safe. Their findings concluded that “creatine monohydrate is well-tolerated and does not lead to increased risks of gastrointestinal, renal, liver, musculoskeletal, or other side effects compared to placebo—even at elevated doses or extended durations.”

Still, just because creatine is deemed safe at high doses doesn’t mean it’s essential. Taking it in pill form means consuming a lot of pills. Stirring the powder into liquid extends what’s already an unpleasant experience. Plus, creatine isn’t always inexpensive.

Until further research validates the fervor, it might not be necessary to drastically increase your daily creatine from five grams. However, doubling it to ten grams could be beneficial. “I personally take ten grams a day as that likely covers muscle, bone, and brain needs,” Candow shares.

Interestingly, there’s some emerging evidence that creatine may bolster bone strength, as Forbes notes, “creatine can change the structure of bones to enhance their strength.”

But remember: “Creatine on its own isn’t particularly effective for bones; it needs to be paired with resistance training,” adds Brian St. Pierre, RD, CSCS, and nutrition director at Precision Nutrition.

This potential bone benefit, along with findings suggesting that creatine may improve brain function after poor sleep or fatigue, might persuade you to try increasing your dosage. Kreider advises, “Current research shows better health and cognitive benefits when individuals take two doses of five grams throughout the day.”

Ultimately, five grams of creatine daily remains a solid dose, according to St. Pierre. “If it works for you and you tolerate it well, there’s no need to go up to ten grams,” he says. “But if you do decide to try higher dosages, it likely won’t cause harm, and you might see a little improvement in bone and brain function.”

As research expands—and as influencer attention grows—these guidelines are likely to evolve. Yet, one thing remains certain: “The advantages of creatine for muscular performance throughout life are well-documented,” says Forbes. So regardless of your age, now may be the perfect time to consider creatine. One thing we can’t say the same about? Death and taxes.

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