I took 5g of creatine for years. The experts I trust most just moved to 10g. Here's why.
No sooner did everyone finally start taking 5g of creatine a day (something I fully support) than the people I trust most on this. Rhonda Patrick, Andrew Huberman, and Darren Candow, one of the most published creatine researchers in the world, all moved to 10g.
The reason is a German study that changed the conversation: 5g a day didn’t raise creatine levels in the brain. 10g did. Your muscles soak up creatine easily. Your brain sits behind the blood-brain barrier and needs more before any gets through.
Candow himself takes 10g a day. He says that dose “checks all the boxes for muscle, bone, and brain.”
For me, the brain benefits are what I’m after most. So 10g a day it is, and it’s working great for me.
One honest caveat: even Huberman calls 10g a personal experiment, not an established baseline. But Rhonda Patrick believes it’s where the baseline is headed, likely as two 5g servings spread through the day.
Three more easy ways to hit 10g
Foundation Daily Boost
We built Foundation to boost any protein shake, or even your daily hydration, with everything you need for performance. That includes 5g of creatine in every serving.
Kyoku Daily Shake
The new Kyoku formula adds 30g of protein (including 5g of collagen) plus 5g of creatine. All your key nutrients, protein, and creatine in one shake.
The Feed Lab Creatine
The same tested creatine that’s in the chews, as a powder. Purity and potency tested, NSF Certified for Sport, and only $15 for a 60-day supply. You won’t beat that price anywhere.
The first time I bought creatine was the fall of 1992. I drove 100 miles toward Montreal to meet my creatine dealer on the side of the road and handed him $300 for a few strange tubs. I took a full 15g a day back then, because more was better, and nobody had any idea how much to take.
Thirty-four years later, at least now we know it works, and it tastes way better!
