Try This –NEW Brain Research Alert: You May Need More Creatine

All right, no surprise here: I’m a huge creatine fan! 

There’s just so much evidence in support of this supplement. From muscle health to sleep to blood sugar and even our brain health, creatine is truly miraculous. 

If you have read any of my previous articles, you might have seen me point to evidence that 2–5 grams of creatine is what most experts recommend for effectiveness. 

When it comes to muscle, this dosing might be effective. BUT, when it comes to our brain health—improving memory and cognitive function and reducing mental fatigue—science is telling a new story. 

If you’re wanting to tune up your brain, listen up! Creatine might just be the best brain supplement of the year. 

Today I’m going to tell you 1) why creatine is so powerful for the brain, and 2) how much creatine is needed to boost brain health. 

Let’s get into it…

Creatine: Not Just for Muscles Anymore

I originally started taking creatine when I got serious in the gym, not really knowing about the brain benefits of this supplement. It wasn’t until I started to read some of the research and talk to experts that I realized that creatine’s brain benefits were really impressive. 

Creatine acts as an energy reserve for your brain, like it does for muscles. Studies show it can reduce mental fatigue and improve cognitive function, especially in scenarios like sleep deprivation or intense mental tasks​—and I have definitely experienced this since I started taking it. 

While much of the research on creatine shows improvement at 5 grams, research is pointing to even higher doses to unlock the major brain benefits. 

Research Says: You May Need More Creatine

Everyone seems to be talking about a study on creatine and mental health that I learned about from Dr. Rhonda Patrick, who I’m a huge fan of!

In this study, teens took up to 10 grams per day of creatine and saw major improvements in brain energy levels without any serious side effects​!  

The higher dose was what it took to really move the needle. Another study on mental fatigue used about 8 grams a day and noted clear benefits in cognition​. Even short bursts of 20 grams per day (a common loading strategy for athletes) have been used safely to boost brain and physical performance in the short term.

Why might more be better in this case? Think of your body as a creatine sponge. Your muscles soak up a lot of it (helping you get stronger), but your brain and other organs need to fill up their creatine stores too. 

A small daily dose is great for muscles, yet your brain might be waiting at the back of the line, saying, “Hey, any creatine left for me?” 

Higher doses ensure all your tissues get saturated. And the latest research indicates that if we’re aiming for benefits like improved metabolism, fat loss, or cognitive boosts, bumping up the dose could be the key. 

If you’re thinking, “This sounds like a lot!” don’t worry. Creatine is one of the most studied supplements out there, and it has a strong safety record. However, I have noticed among some friends and family that it can cause occasional GI upset depending on the person. 

To those folks, I recommend starting small—maybe even 2 grams at first and work your way up. Or split your dose into two: 2.5 grams in the morning and 2.5 grams later in the day. 

Putting It into Practice: Takeaways from the Study

So, does this mean you should double-scoop your creatine tomorrow? Here are a few actionable takeaways from the research to consider:

• Dose it right: For general health and workouts, 3–5 grams of creatine monohydrate per day is a solid starting point. But if you’re curious about the extra benefits (better brain function, metabolism support), research suggests you might experiment with up to ~10 grams per day. Increase gradually—for example, 5g in the morning and 5g in the afternoon—and see how you feel. Always stay well-hydrated and listen to your body, and work with a practitioner if you are on medications or dealing with any chronic ailments.
  

• Timing and consistency: Creatine isn’t a quick stimulant, so timing isn’t as critical as taking it consistently. Pick a time that you’ll remember each day (morning smoothie, post-workout shake, or even with dinner). Taking it with a meal or some carbs can help absorption, but it’s not a deal-breaker. And remember, start small if you’re prone to GI upset.
  

• Who stands to gain the most: Honestly, almost anyone can benefit from creatine, but a few groups might notice outsized improvements. If you’re vegan or vegetarian, your natural creatine stores tend to be lower (since creatine is found in meat), so supplementing can make a big difference in both physical and mental energy. If you’re over 50, creatine combined with exercise can help you fight age-related muscle loss and even drop some fat​. Struggling with stubborn weight despite diet and exercise? Creatine might give your metabolism a gentle nudge by preserving lean mass and boosting your workout intensity. And for those dealing with heavy mental load or poor sleep, creatine could help your brain power through with less fatigue​. It’s like an energy insurance policy for both body and mind.
  

• Stay safe and smart: Creatine is remarkably safe for healthy individuals. Just stick to quality creatine monohydrate (the most effective form so far), keep an eye on how you feel, and consult your healthcare provider if you have preexisting kidney issues or other chronic conditions. And remember, more isn’t always necessary; find the best effective dose for you.
  

Concluding thoughts: This new wave of research is shining a light on creatine’s potential to help control BMI (body mass index) and obesity by boosting muscle, aiding fat loss, and even energizing the brain. I’ve personally felt the difference—better sleep, strength, and focus—and science backs it up. If you’re looking for a simple, well-tested supplement to level up your brain health, creatine could be worth a try. 

Here’s to your health, 

Dhru Purohit 

P.S. My favorite creatine supplement to take is the creatine from Momentous. In full disclosure, Momentous is a sponsor of both this newsletter and my podcast, but I trust their products so much and have found significant benefits from taking this creatine. You can use code DHRU for 35% off your first subscription.