One of her creatine videos mentions that your muscles will take up ingested creatine faster than the brain. So for any creatine to make its way to the brain, your muscular creatine stores must be topped up first.
I think dosage would depend on the amount of daily physical activity. If you work out a lot, you'd have to replenish your muscular creatine stores before the brain could access any/much.
She also mentions boosting creatine dosage after bouts of mental exertion.
To add another data point, a 2024 study [1] on the mental effects of single doses of creatine was using 0.35g/kg of creatinemonohydrate, or about 28g for a typical adult male. Though obviously high doses are safer if you just do them once
And an earlier 2018 article [2] argued that "Evidence suggests that the
blood–brain barrier is an obstacle for circulating cre-
atine, which may require larger doses and/or longer
protocols to increase brain creatine as compared to
muscle. In fact, the broad spectrum of creatine sup
plementation studies that span different dosing pr-
tocols (e.g. high-dose short-term, low dose longer-
term), co-ingestion of other nutrients/compounds
(e.g. carbohydrate, protein, insulin), different popu
lations (e.g. vegetarians, elderly, patients, athletes)
is unavailable for brain creatine adaptations"
Meat is one of the primary sources of dietary creatine, but still provides overall very little (~2g/pound of uncooked red meat). There isn't much to make up for in a non-meat eater and the 5g should still be fine.
canucker2016|13 days ago
Rhonda Patrick has made several YouTube videos about creatine and you can find more information about creatine at her website - https://www.foundmyfitness.com/topics/creatine.
One of her creatine videos mentions that your muscles will take up ingested creatine faster than the brain. So for any creatine to make its way to the brain, your muscular creatine stores must be topped up first.
I think dosage would depend on the amount of daily physical activity. If you work out a lot, you'd have to replenish your muscular creatine stores before the brain could access any/much.
She also mentions boosting creatine dosage after bouts of mental exertion.
wongarsu|13 days ago
And an earlier 2018 article [2] argued that "Evidence suggests that the blood–brain barrier is an obstacle for circulating cre- atine, which may require larger doses and/or longer protocols to increase brain creatine as compared to muscle. In fact, the broad spectrum of creatine sup plementation studies that span different dosing pr- tocols (e.g. high-dose short-term, low dose longer- term), co-ingestion of other nutrients/compounds (e.g. carbohydrate, protein, insulin), different popu lations (e.g. vegetarians, elderly, patients, athletes) is unavailable for brain creatine adaptations"
1: https://www.nature.com/articles/s41598-024-54249-9
2: https://www.researchgate.net/profile/Bruno-Gualano/publicati...
nomel|13 days ago
This is probably an important difference from the average participant of those studies.
matwood|13 days ago
yourusername|13 days ago