Rhonda Patrick: Scientists Discovered the Creatine Dose That Negates Sleep Loss
Peer-Reviewed Research
Here’s the concise, actionable summary:
Key Takeaways
- Creatine boosts brain function under stress (sleep deprivation, cognitive load) at higher doses (20-25g).
- 10g/day baseline (5g saturates muscles; 10g reaches brain).
- Improves workout performance via training volume (1-3 extra reps/set).
Supplements & Protocols Mentioned
- Creatine monohydrate: 5g/day for muscles, 10g/day for brain, 20g/day for jet lag.
- Choose NSF-certified brands (e.g., Thorne) to avoid heavy metals.
- Avoid gummies (98% contain no creatine).
Notable Quotes
“At 20 grams [for jet lag], it’s life-changing… I was able to really perform on my game.”
Bottom Line
Take 10g creatine monohydrate daily (NSF-certified) for brain/muscle benefits; increase to 20g for sleep deprivation or travel.
Explore supplements mentioned in this video
Explore More
- Rhonda Patrick’s Full Protocol — supplements, dosages, and daily routine
- Compare All Protocols — side-by-side protocols
Watch the Full Video
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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