Today I am excited to talk about one of our favourite supplements, and one that we recommend everyone in our protocols and training take: creatine. Taking at least 5 grams of creatine per day can have an incredible impact on your health. While most people associate it with athletes and muscle-building, its benefits extend far beyond the gym. From supporting brain function and metabolic health to improving everyday energy and vitality, creatine packs a powerful punch even at a steady daily dose.In this post, we’ll explore the science-backed reasons why adding 5 grams of creatine to your routine might be one of the simplest and most effective upgrades for your wellbeing.

Now let’s dive into the research and look more closely at what the science says about creatine why it’s so effective, how it works in the body, and exactly how much you need to take to experience its full range of benefits.

• What is creatine and why does it matter
• Creatine in muscle versus brain: why doses differ
• Why 5g per day became the default and why it is not enough for brain effects
• My personal experience and why I moved from 5g to 10g daily
• High dose creatine and sleep deprivation research
• Creatine for Women
• Practical dosing protocols: Recommended dosages and timing
• Which form of creatine and the practical details
• Complementary vitamins and supplements I recommend alongside creatine
• Safety, side effects, and contraindications
• My exact protocol and why I choose it
• Common misconceptions and what the data actually show
• Summary and final recommendations
• FAQ

Creatine is a naturally occurring nitrogenous organic acid that helps regenerate adenosine triphosphate (ATP), the primary energy currency inside cells. Most people think of creatine in the context of muscle performance, because phosphocreatine is the fast energy buffer used during high intensity, short duration activities. But creatine is also critically important in the brain, which is one of the most metabolically active organs we have.

Your liver makes about one to three grams of creatine per day. The brain also synthesizes creatine. However, skeletal muscle is a greedy sink for creatine. When you supplement, muscle tissue will uptake a lot of that creatine, particularly if you are exercising. That is why the classic five gram a day recommendation works well for athletes and recreational lifters who want to saturate muscle creatine and enhance strength and lean mass gains when combined with resistance training.

We do make creatine. Our liver makes about one to three grams a day of creatine, and our brain also makes creatine. Those are the two organs that make it.

Creatine is stored as phosphocreatine in cells. When you need to make ATP quickly, phosphocreatine donates its phosphate to ADP to regenerate ATP. This is especially important under high ATP demand situations. For muscles that means more reps and less fatigue between sets. For the brain that means more capacity to handle cognitive stressors such as sleep deprivation, emotional stress, and periods of intense learning or high cognitive load.

There are two separate but related reasons dosing matters. First, skeletal muscle contains the majority of the body creatine pool. Second, muscle uptake mechanisms are responsive to insulin and activity. When you take a moderate dose like five grams daily, over weeks your muscles tend to saturate. At that point additional creatine primarily serves brain and other tissues because muscle cannot keep absorbing indefinitely. That is one reason why a five gram maintenance dose is often sufficient for athletes focused on muscle outcomes.

For brain effects, the situation is different. The blood brain barrier and tissue uptake dynamics mean that a larger systemic creatine exposure over time appears necessary to increase brain creatine concentrations meaningfully. A key study found that taking ten grams a day increased creatine levels in several brain regions. That created a shift in thinking among researchers. If the objective is to support cognition under stressors or to protect against neurodegeneration, a higher dose than the classic five grams is often more effective.

Five grams per day became the conventional recommendation because it reliably saturates muscle creatine stores and produces solid performance benefits in strength and lean mass when combined with resistance training. Most clinical and sports nutrition studies use five grams as the maintenance dose following an optional short-term loading phase.

However, five grams will mostly be taken up by muscle if you are active, leaving little to none available to significantly alter brain creatine. For normal daily living where sleep is adequate and cognitive load is moderate, your brain may produce enough creatine to keep pace. But in the modern world almost nobody is stress free. Sleep deprivation, jet lag, psychological stress, major learning periods, depression, and neurodegenerative processes all create increased demand for ATP in brain cells. Under these conditions, raising brain creatine by supplementing more than five grams a day can be protective and performance enhancing.

I started taking five grams a day about a year ago while increasing my resistance training. I did that strictly for the muscle benefits and to increase training volume. Five grams worked as advertised. I could do one or two more reps, my recovery between sets felt better, and over months my lean mass increased more than without creatine. That was the classic result.

But I was also familiar with the body of research suggesting brain benefits. I am subject to high cognitive load daily. I travel, teach, read dense material, and I am often sleep restricted. I felt like my brain could benefit. When I read the German study showing ten grams per day increased brain creatine in several regions I changed my protocol. I now take ten grams per day on regular days. On days of very high cognitive demand or when I expect sleep loss, I increase my intake further. I will describe exact dosing schedules below.

One of the most striking results in recent creatine research is the ability of high dose creatine to counteract cognitive impairment from sleep deprivation. Researchers including Darren Candow and colleagues at the University of Regina have used high doses in sleep deprivation experiments. In controlled studies where participants were sleep deprived for over twenty hours, doses in the range of 25 to 30 grams were given. These doses effectively negated the cognitive deficits from sleep deprivation. The effects were robust enough that in some measures individuals on high dose creatine performed as well as or better than well rested controls.

These are acute, experimental protocols not intended for long term chronic dosing without supervision. But they do tell an important mechanistic story. Creatine helps the brain regenerate ATP faster. When ATP demand is acutely elevated because of sleep loss, exogenous creatine can meet that demand and preserve function. For travelers, shift workers, and professionals who occasionally face sleep deprivation, creatine can be a practical neuroprotective strategy.

Emerging research and expert consensus highlight that creatine is not just for athletes—it’s exceptionally beneficial for women, especially those navigating midlife, perimenopause, or menopause.

• Growing trend and overlooked potential: Creatine use among women is increasing, yet many still aren’t supplementing—even though they stand to benefit significantly. Women, on average, have lower baseline creatine stores compared to men and often consume less dietary creatine. This leaves them at greater risk for early muscle and bone loss, as well as cognitive fatigue.

• Muscle strength, bone health, and cognitive support: Experts note that creatine supplementation can help counter age-related sarcopenia (muscle loss), support bone mineral density, and boost cognitive function—especially valuable during hormonal transitions such as menopause.

• Safety and efficacy in women are well-supported: A recent narrative review underscores creatine monohydrate’s effectiveness for women—improving energy metabolism, reducing menstrual fatigue, and enhancing muscle strength and recovery. It also supports cognitive resilience and complements the needs of vegans and clinical populations.

Below I give clear protocols for different use cases. These are the protocols I use personally and the regimens I recommend for readers on Betterlifeprotocols.com. If you have chronic kidney disease or are under medical care, discuss creatine with your physician first. Creatine is safe for most healthy adults at these doses, but individual circumstances vary.

Protocol A: Muscle performance and strength training

• Maintenance: 5 grams creatine monohydrate per day. This is the well established, evidence based dose for maintenance once muscle is saturated.
• Optional loading: 20 grams per day split into 4 doses of 5 grams for 5 to 7 days to rapidly saturate muscle stores. After the loading phase drop to 5 grams daily.
• Timing: Any time of day. Post workout with 20 to 40 grams of carbohydrate or with a protein shake can enhance uptake but is not required. Consistency matters more than timing.

Protocol B: Brain resilience, daily cognitive support

• Maintenance: 10 grams creatine monohydrate per day. This is my daily habit to support brain creatine over time especially when under regular cognitive load.
• Start: You can start with 5 grams for a week to assess tolerance and then increase to 10 grams to target brain effects.
• Timing: Split into two doses of 5 grams morning and afternoon for better gastrointestinal tolerance and steadier blood levels. You can take the second dose with a meal to aid absorption.

Protocol C: Acute sleep deprivation or travel jet lag

• Acute protocol: 25 to 30 grams creatine monohydrate taken over the day in divided doses. For example take 10 grams in the morning, 10 grams midday, and 5 to 10 grams early evening as needed. Studies used similar ranges to counteract effects of being awake 21 hours.
• Duration: This is an acute countermeasure. Use for 1 to 3 days around the period of expected sleep loss. Do not keep high daily doses for weeks without medical advice.
• Timing: Space the doses evenly through the waking hours. Take with food to reduce stomach upset.

Protocol D: Vegans and low dietary creatine consumers

• Maintenance: 5 to 10 grams creatine monohydrate per day. Many vegans experience large functional gains from starting supplementation because dietary creatine is effectively zero without animal products.
• Consider 10 grams if you have high cognitive load or experience consistent daytime brain fog. Some vegans report improved energy and lower sleep need, which may reflect higher baseline responsiveness to supplementation.

Protocol E: Older adults for cognitive protection and sarcopenia prevention

• Maintenance: 5 to 10 grams creatine per day combined with resistance training. Older adults benefit from both muscle and brain protective effects when creatine is paired with progressive resistance exercise.
• Start low and monitor kidney function markers with your physician if you have risk factors. Many clinical trials in older adults used 5 grams daily with no adverse effects.

Creatine monohydrate remains the gold standard. If you’re looking for a high-quality option, I recommend Peak Power, which provides clean, research-backed creatine in an easy-to-use format. It is the most studied form, inexpensive, and reliably effective. There are other forms on the market claiming better absorption or fewer side effects, but none have consistently outperformed monohydrate in rigorous trials.

Practical tips

• Powdered creatine monohydrate mixes easily in water, juice, or a protein shake. Micronized creatine dissolves better than older coarse versions which improves palatability.
• Mix with a carbohydrate or protein containing beverage if you want to maximize muscle uptake via insulin mediated mechanisms. For brain uptake this is less clearly necessary.
• Split larger doses into two or three servings to reduce the chance of gastrointestinal upset. For example, if you are taking 20 grams for a loading week, take 5 grams four times per day.
• Store creatine in a cool dry place. It is stable and does not require refrigeration.

Creatine is a powerful and specific ergogenic and cognitive support nutrient. Combining it with certain vitamins and supplements can enhance overall brain and body resilience. For a structured approach, see our guide on daily supplements that complement creatine and support long-term performance.

Below I list supplements I commonly recommend, the rationale, and my typical dosages. These are the doses I use and recommend for otherwise healthy adults. Individualization is important so discuss with your healthcare provider when necessary. Individualization is important, so discuss with your healthcare provider when necessary—or learn how your genetics might inform supplementation strategies with our DNA-based personalization program.

Vitamin D3

• Why: Vitamin D receptors are widespread in brain tissue and vitamin D modulates neuroimmune and neuroplasticity processes. Deficiency is common and correcting it supports immune function and brain health.
• Typical dose: 2000 to 5000 IU per day as vitamin D3. Adjust based on serum 25 OH vitamin D levels. Larger maintenance doses require monitoring.

Omega 3 fatty acids EPA and DHA

• Why: Brain cell membranes require long chain omega 3s for optimal signaling and plasticity. EPA modulates inflammation and DHA is structural in neuronal membranes.
• Typical dose: 1 to 3 grams combined EPA plus DHA per day. If using a concentrated fish oil aim for at least 500 mg to 1 gram DHA daily for cognitive support and total EPA plus DHA of 1.5 to 3 grams.

Magnesium

• Why: Magnesium participates in hundreds of enzymatic reactions and supports sleep quality and neuronal stability. It is often under consumed.
• Typical dose: 200 to 400 mg nightly using forms such as magnesium glycinate or magnesium threonate if cognitive penetration is a specific goal. Avoid magnesium oxide for supplementation because absorption is poorer.

For a structured approach that integrates creatine with vitamins like magnesium, see our VIP Program. You can also explore how to fully integrate these strategies into daily living via our Integrate resource.

B12 for vegans and older adults

• Why: B12 deficiency causes significant neurological symptoms and cognitive decline. Vegans commonly have low B12 stores.
• Typical dose: For vegans take a daily supplement of 25 to 100 micrograms methylcobalamin per day, or a weekly sublingual dose of 2500 micrograms. Regular B12 status monitoring is recommended.

Creatine stacking and cofactors

• Alpha lipoic acid and insulinogenic cofactors may enhance muscle uptake but are optional. Consider taking creatine with a mixed meal rather than on an empty stomach if you experience GI upset.
• Ensure adequate dietary protein for muscle repair. Creatine helps increase training volume but it does not replace protein intake.

I also want to be clear that creatine is complementary with many other brain supportive strategies. Sleep, exercise, dietary quality, and stress management remain the most impactful long term interventions. Creatine adds resilience, especially under acute stressors and in people who do not get creatine from food, such as vegans.

Creatine is among the most studied dietary supplements, and at the doses I describe it has a strong safety record in healthy adults. Nevertheless there are important safety points to follow.

• Renal function: If you have known kidney disease or reduced kidney function consult a physician before using creatine. Most safety studies in healthy adults show no adverse renal effects from recommended doses but underlying renal impairment is a distinct medical issue.
• Weight gain: Expect a small increase in body weight from water retention inside muscle cells, especially in the first few weeks as muscle creatine stores increase. This is normal and not harmful for most people but athletes in weight sensitive sports should plan accordingly.
• Gastrointestinal upset: High single doses can cause stomach discomfort. Split large doses into multiple smaller doses to reduce this risk. Take with meals if needed.
• Hydration: Maintain normal hydration. Creatine shifts water into cells but does not cause dehydration when you drink fluids normally.
• Drug interactions: Creatine has few known interactions but always check with your physician if you are taking prescription medications or have chronic health issues.
• Pregnancy and breastfeeding: Limited data. Avoid high doses and consult your healthcare provider. Most recommendations err on the side of caution in these populations.

Here is what I personally do and why. I share this so you can see a real world example of how to implement the science.

• Daily baseline: 10 grams creatine monohydrate daily. I split it into 5 grams with breakfast and 5 grams with lunch. This is to target brain creatine and maintain muscle stores. I have found that 10 grams prevents the mid afternoon energy crash that I used to get. It also supports my training volumes.
• Training days: If I am doing an intense resistance session I still take the 10 grams daily. I do not change my routine because muscles are already near saturated and consistent intake is preferable to cycling dosages.
• Acute travel or sleep loss: On the day before a long travel day or when I know I will be very sleep deprived I increase my intake to 20 grams for that day split into 4 doses, and up to 25 grams if I expect severe sleep restriction. I do this only for one to two days and then return to my 10 gram baseline. The reason is that the sleep loss studies that showed strong benefits used doses in that 25 to 30 gram range acutely.
• Vegan friends and clients: I recommend at least 5 grams daily and often 10 grams if they have a heavy cognitive load. Many report life changing improvements in energy and cognitive clarity within days to weeks of starting creatine.

There are several persistent myths around creatine that I want to correct:

• Myth: Creatine is a steroid or causes massive muscle hypertrophy by itself. Fact: Creatine is not a steroid. It does not create muscle without training. It enables greater training volume and faster ATP regeneration which over time supports greater strength and lean mass when combined with resistance exercise.
• Myth: Creatine will damage kidneys in healthy people. Fact: In healthy individuals creatine supplementation at recommended doses has not been shown to cause renal damage. People with kidney disease or at risk should consult a doctor.
• Myth: Higher doses are always better. Fact: Higher doses provide specific acute benefits such as protecting cognition during long periods of wakefulness, but chronic high dosing without reason is unnecessary. Use evidence based dosing for your objective.
• Myth: Creatine only helps athletes. Fact: There is growing evidence for cognitive benefits across various populations including older adults and vegetarians. It is not just for athletes.

Creatine is simple, inexpensive, and versatile. It is not just a gym bro supplement. With the growing body of research pointing to brain benefits it deserves a place in daily life for many of us. I moved from five grams to ten grams a day because I want both the muscle and cognitive support that creatine provides. On the occasional high stress or sleep deprived day I increase to higher doses in a controlled way. If you decide to add creatine to your protocol follow the practical dosing recommendations above and pair it with sleep, training, and the foundational nutrients that support brain and body function.

If you want more detailed protocols and personalized guidance visit Betterlifeprotocols.com where I post specific regimens, product quality tips, and downloadable templates for dosing schedules. Also check the work of Rhonda Patrick and FoundMyFitness Clips for primary source discussions and linked studies that inspired this article.

Q. Is 5 grams of creatine a day worth taking?

A. Five grams per day is more than zero and may be marginally helpful for someone who wants a very low dose. It is unlikely to saturate muscle or raise brain creatine significantly in most adults. If your goal is muscle performance use 5 grams daily. If your goal is brain resilience under stress use 10 grams daily. For acute sleep deprivation protocols use 25 to 30 grams in divided doses for a short period.

Q. Should I do a loading phase?

A. Loading with 20 grams per day split into 4 doses for 5 to 7 days will saturate muscle quickly, after which you can drop to a 5 gram maintenance dose. Loading is optional. If you do not want to load, taking 5 grams daily will saturate muscle over 3 to 6 weeks. For brain targeting, I prefer sustained daily dosing at 10 grams rather than a short loading phase.

Q. Which creatine form is best?

A. Creatine monohydrate is the best supported form. It is inexpensive, stable, and effective. Micronized monohydrate improves solubility. Other forms are marketed but do not consistently outperform monohydrate in independent studies.

Q. How quickly will I feel the effects on cognition?

A. Some people report subjective improvements in energy and mental clarity within days. Objective changes in brain creatine concentration measured by imaging likely take longer and depend on dose. For brain effects many studies use at least 10 grams per day over weeks. Acute high doses can offset sleep deprivation in experiments on the day of sleep loss.

Q. Can creatine reduce my need for sleep?

A. Some people report that when they supplement with creatine they feel less need for sleep or are more resilient to sleep restriction. This appears most pronounced in those who are low in dietary creatine to start with, such as vegans, or when creatine is used acutely during sleep deprivation. Creatine does not replace the restorative functions of sleep, but it may reduce acute cognitive impairment from sleep loss.

Q. Is creatine safe long term?

A. For most healthy adults long term daily use of 3 to 10 grams is well tolerated and has an extensive safety record. If you plan to use high intermittent doses such as 25 to 30 grams for sleep loss countermeasures limit the duration and consult a clinician if you have underlying health concerns. Monitor kidney function on a schedule if you have risk factors for renal disease.

Q. Should children take creatine?

A. Pediatric use should be under medical supervision. Some clinical contexts use creatine for specific metabolic disorders under specialist care. Routine supplementation for children is not something I recommend without pediatric guidance.