Experts suggest 10 grams of creatine daily for brain and bone health

5 articles · Updated · Men's Health · May 5

University of Regina's Darren Candow said 10 grams likely supports muscle, bone and brain, while Texas A&M's Richard Kreider said two five-gram doses may improve cognition.
Researchers said evidence for cognitive benefits is strongest in stressed brains, including long Covid, sleep loss, depression and traumatic brain injury, but published trials remain few and consensus is limited.
A recent review found long-term 10-gram supplementation appears safe without higher kidney, liver or gastrointestinal risks, though experts said five grams still works well for muscle and higher doses are optional.

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