Rhonda Patrick: Why 5g of creatine isn’t enough for brain benefits
Peer-Reviewed Research
Key Takeaways
- Take 10g creatine daily (not 5g) to achieve brain benefits, as muscles saturate at lower doses.
- Higher doses create “spillover” – German research shows 10g/day doubles creatine levels in key brain regions.
Supplements & Protocols Mentioned
- Creatine – 10g/day dosage required for cognitive benefits (standard 5g only saturates muscles).
Notable Quotes
“You have to go above that 5 [grams] to get spillover to the brain.”
Bottom Line
Double your creatine intake to 10g/day if seeking brain benefits – muscles hog all the creatine at lower doses.
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- Rhonda Patrick’s Full Protocol — supplements, dosages, and daily routine
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Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.
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