Rhonda Patrick: If You’re Always Stressed, You Need to Try This Creatine Dose

Key Takeaways

• Take 5g creatine daily for muscle saturation (takes ~4 weeks). Loading phases (20g) only needed for short-term competition prep.
• Increase to 10g creatine daily for brain benefits, especially under stress, sleep deprivation, or cognitive decline.
• Creatine enhances workout performance by improving energy regeneration – expect 2-3 rep increases in strength training.
• Brain benefits occur in stressed states only (learning, sleep deprivation, neurodegeneration) – no effect on unstressed brains.
• Higher doses (20-25g) may help during acute sleep deprivation, improving cognitive performance beyond baseline levels.

Supplements & Protocols Mentioned

• Creatine monohydrate (specifically Creapure brand mentioned as purest form):
• Standard dose: 5g/day (muscle saturation)
• Brain/cognitive dose: 10g/day
• Acute stress/sleep deprivation: 20-25g/day (dose by body weight)

Notable Quotes

“10 grams a day seems to improve cognitive function in people with mild cognitive decline… it’s really in that background of stress.”

“If I miss that 10 grams and I only do my first 5-gram dose… my mental endurance drops – it’s night and day for me.”

Bottom Line

Take 5g creatine daily for physical performance, increase to 10g daily for brain benefits during stress/learning, and consider 20g+ doses for acute sleep deprivation recovery.

Watch the Full Video