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DEATH, TAXES, AND five grams of creatine monohydrate daily. These were long considered some of life’s certainties.
Five grams of creatine is typically all it takes to fully saturate your muscles, enabling a steady supply of ATP—a critical energy molecule necessary for exercise. With enough ATP, you can manage that extra rep beneath the bar or tackle a few more box jumps. Paired with the right nutrition—namely, lots of protein—your tired muscles can recover stronger after a workout.
If your goal is to enhance muscle gains and strength, that daily five-gram dose of creatine is your ignition source, supported by years of research on its efficacy in improving physical performance.
However, in the past decade, a new wave of research started exploring higher doses of creatine for benefits extending beyond just muscle gains. Perhaps surprisingly, studies began examining creatine’s potential effects on cognitive function, brain injuries, and even depression. The underlying reason for this is fairly simple: your brain also relies on ATP for energy. Increasing your brain’s ATP supply could enhance cognitive performance.
This burgeoning science has stirred excitement among wellness influencers. Andrew Huberman, PhD, has expressed enthusiasm about creatine, calling it “vitally important for the forebrain,” which governs planning and decision-making. Similarly, Gary Brecka has highlighted creatine as being “amazing for cognitive function.” Even Dave Asprey has emphasized its significance in the “world of consciousness,” with some influencers even advocating for daily intakes as high as 25 grams.
“I understand the excitement around it,” says Darren Candow, PhD, a professor at the University of Regina in Saskatchewan. He cautions that while some may overstate the benefits of super doses of creatine, “it’s overhyped—and highly contextual.” Candow, who has authored around 100 studies on creatine, has explored its cognitive impacts extensively.
OUR GUIDE TO THE BEST CREATINE SUPPLEMENTS
Candow mentions that “the minimum dosage shown to elevate brain creatine levels is four grams daily,” though this was observed mainly in long COVID patients. Current research indicates cognitive benefits from creatine primarily for individuals with specific health conditions. However, the volume of research remains quite limited.
One of Candow’s frequent collaborators is Scott Forbes, PhD, a sports science researcher at Brandon University in Manitoba. Forbes summarizes the position of current research on creatine and cognitive effects: “While results are consistent in situations of mental stress, we often find only a handful of studies involving those specific populations.”
Forbes notes that there exists only one published study exploring the effects of creatine on traumatic brain injuries, and similarly, just a few on Alzheimer’s disease. “While there may be five published trials assessing creatine’s effect on depression, the field has yet to reach a scientific consensus.”
The reason behind the need for higher dosages in creatine-cognition studies—sometimes soaring up to 30 grams daily—relates not to creatine itself but to the brain’s unique requirements. “Higher creatine intake is necessary for the brain because it faces greater barriers in absorbing it compared to muscles,” explains Richard Kreider, PhD, director of the Exercise & Sport Nutrition Lab at Texas A&M University.
If you’re reminiscing about the days when any creatine intake was thought to damage kidney health, rest assured that recent studies have dispelled those myths. Research conducted by Forbes, Candow, and Kreider concluded that long-term creatine intake, even at doses of 10 grams, is safe. The study affirmed that creatine monohydrate is well-tolerated and does not significantly increase the risk of gastrointestinal, renal, liver, musculoskeletal, or other side effects compared to placebo treatments.
However, just because creatine is deemed safe at higher doses doesn’t imply it’s necessary for everyone. Consuming it in pill form could mean taking a lot of tablets, and mixing the powder into drinks can extend what is usually an unappealing process. Plus, creatine isn’t exactly budget-friendly.
Until more evidence substantiates the hype, there’s no need to drastically increase your five-gram daily intake of creatine. However, doubling it to ten grams could be worth considering. “I personally opt for 10 grams a day, which likely covers all the bases for muscle, bone, and brain benefits,” says Candow.
Remarkably, there is some initial research suggesting that “creatine alters bone geometry, potentially enhancing strength,” notes Forbes.
A crucial note: “Creatine alone won’t have a substantial impact on bone health. It must be taken alongside resistance training,” advises Brian St. Pierre, RD, CSCS, director of nutrition at Precision Nutrition and a Men’s Health Advisor.
This potential bone benefit, combined with research hinting at creatine’s effectiveness in improving cognitive function after poor sleep or mental fatigue, might be a good reason to consider increasing your intake. Interestingly, “our current research shows enhanced health and cognitive benefits from dividing doses—consuming two servings of five grams of creatine throughout the day can be more effective,” states Kreider.
Ultimately, five grams daily remains a solid dose, according to St. Pierre. “If you’re comfortable at that level and tolerate it well, there’s no need to change to 10 grams. However, if you’re interested in experimenting with a higher dose to see how your body responds, there’s little harm, and you might enjoy added benefits for your bones and brain.”
As the body of research and influencer attention surrounding creatine continues to evolve, guidelines may shift within the next few years. Nevertheless, one thing remains certain: “The benefits of creatine in enhancing muscle performance throughout life are well established,” asserts Forbes. So no matter your age, now is an ideal time to incorporate creatine—unlike the inevitabilities of death and taxes.
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For our complete list of tested and expertly reviewed products, check out our Best Creatines Guide.
Photography by Julia Gartland.
Prop Styling by JoJo Li.
Paul Kita is a Deputy Editor at Men’s Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men’s Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.
