Rhonda Patrick: If You’re Only Taking 5g of Creatine, Watch THIS Immediately

ByLongevity Notes Editorial
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Peer-Reviewed Research
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Rhonda Patrick

Video Summary · February 6, 2026

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Key Takeaways

  • Increase creatine dosage to 10g/day for brain health and cognitive benefits, especially under stress (e.g., sleep deprivation, cognitively demanding tasks).
  • Take creatine consistently, aiming for muscle saturation (around 1 month at 5g/day) before expecting brain benefits.
  • Consider higher doses (20-25g) during periods of intense stress or sleep deprivation to mitigate cognitive deficits.
  • Prioritize creatine supplementation if vegan/vegetarian, as plant-based diets provide minimal creatine.
  • Take creatine before noon to avoid potential sleep disturbances.

Supplements & Protocols Mentioned

  • Creatine: Baseline 10g/day, up to 20-25g/day for stress/sleep deprivation.

Bottom Line

Increase creatine supplementation to 10g/day for optimal brain and muscle health, with higher doses during periods of stress or 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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