Rhonda Patrick: This creatine dose makes you feel like you slept 8 hours

ByLongevity Notes Editorial
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Peer-Reviewed Research
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Rhonda Patrick

Video Summary · May 16, 2026

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Key Takeaways

  • Creatine can improve cognitive performance in sleep-deprived states.
  • Take 0.35 grams per kilogram of body weight of creatine to counteract sleep deprivation effects.
  • For a 100 kg person, this translates to 20-25 grams of creatine.

Supplements & Protocols Mentioned

  • Creatine: 0.35 grams per kilogram of body weight (e.g., 20-25 grams for a 100 kg person).

Bottom Line

Use a high dose of creatine (0.35 g/kg body weight) to enhance cognitive performance during sleep deprivation.

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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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