Dr. Andy Galpin

For me personally, I wouldn't hesitate to give this to one of my kids if they have it. It's entirely up to you to make your choice. I'm not advocating you do anything that you don't wanna do or are uncomfortable with. I'm just letting you know, for me, when I look at the research as a parent myself of two young kids, I would not hesitate at all to use this in my children.

For me personally, I wouldn't hesitate to give this to one of my kids if they have it. It's entirely up to you to make your choice. I'm not advocating you do anything that you don't wanna do or are uncomfortable with. I'm just letting you know, for me, when I look at the research as a parent myself of two young kids, I would not hesitate at all to use this in my children.

So how do you actually use creatine? Well, you have a couple of options. One, you can try to get this from Whole Foods, and I'll present to you exactly what that would mean in amounts. Or you can use the supplementation route. I guess a third option would be to use a combination of both.

So how do you actually use creatine? Well, you have a couple of options. One, you can try to get this from Whole Foods, and I'll present to you exactly what that would mean in amounts. Or you can use the supplementation route. I guess a third option would be to use a combination of both.

So most of the data on creatine monohydrate for brain injuries, they're typically using dosages of about 20 grams per day. Now that's four times the typical dose you'll see for performance benefits. So this is one of our major things we have to pay attention to. This is not a dosage that's just your standard five grams, five grams, five grams. It is much higher for the brain health benefits.

So most of the data on creatine monohydrate for brain injuries, they're typically using dosages of about 20 grams per day. Now that's four times the typical dose you'll see for performance benefits. So this is one of our major things we have to pay attention to. This is not a dosage that's just your standard five grams, five grams, five grams. It is much higher for the brain health benefits.

Now, oftentimes that's a little bit challenging. And so you'll see typical protocols instead of taking 20 grams at once are things like five grams administered four times per day, right? So the benefits are typically thought of as both acute and chronic. I know I've said many, many, many years now that creatine is not an acute thing. It's not caffeine.

Now, oftentimes that's a little bit challenging. And so you'll see typical protocols instead of taking 20 grams at once are things like five grams administered four times per day, right? So the benefits are typically thought of as both acute and chronic. I know I've said many, many, many years now that creatine is not an acute thing. It's not caffeine.

You don't take creatine right now and feel this big stimulation effects. It takes weeks or months to build up. However, One paper that came out recently kind of shook everyone's world, a 2024 paper. Just one paper here, so temper a little bit. I'm tempering my own expectations.

You don't take creatine right now and feel this big stimulation effects. It takes weeks or months to build up. However, One paper that came out recently kind of shook everyone's world, a 2024 paper. Just one paper here, so temper a little bit. I'm tempering my own expectations.

But a recent paper suggested that a very high dose, I think it was 0.35 grams per kilogram of body weight, was enough to attenuate the drop in cognitive performance after sleep deprivation. So you take people through sleep deprivation, the next day you give them this giant bolus of creatine, and those that took the creatine had less of a cognitive drop. from sleep deprivation.

But a recent paper suggested that a very high dose, I think it was 0.35 grams per kilogram of body weight, was enough to attenuate the drop in cognitive performance after sleep deprivation. So you take people through sleep deprivation, the next day you give them this giant bolus of creatine, and those that took the creatine had less of a cognitive drop. from sleep deprivation.

I actually think the benefits started at about three and a half hours and lasted up to nine hours. So potentially say something bad happened and you didn't get a great night of sleep and you could take this maybe 20 gram dose in the morning and by noon or so or for the rest of the day, you might have some improvements in cognitive function.

I actually think the benefits started at about three and a half hours and lasted up to nine hours. So potentially say something bad happened and you didn't get a great night of sleep and you could take this maybe 20 gram dose in the morning and by noon or so or for the rest of the day, you might have some improvements in cognitive function.

That's the first paper I've ever seen that I'm aware of to show an acute effect of creatine. But since that was so dramatic, I wanted to make sure I drew it to your attention. So to me, you have an option there for brain health. And now if we consider this in context of the episode of today, even getting this creatine in immediately potentially has a brain impact.

That's the first paper I've ever seen that I'm aware of to show an acute effect of creatine. But since that was so dramatic, I wanted to make sure I drew it to your attention. So to me, you have an option there for brain health. And now if we consider this in context of the episode of today, even getting this creatine in immediately potentially has a brain impact.

And that's why I wanted to bring that study up as it relates to the current topic. Other studies have found that that 20 grams per day for seven days enhances cognitive function. This is specifically the mountain biker study I'm referring to.

And that's why I wanted to bring that study up as it relates to the current topic. Other studies have found that that 20 grams per day for seven days enhances cognitive function. This is specifically the mountain biker study I'm referring to.

And so generally, me personally, this is not the studies, this is me personally, based on the work that I've read, I think five to 10 grams per day is probably plenty for most people as a prophylactic. So kind of an ongoing option to be at that number.

And so generally, me personally, this is not the studies, this is me personally, based on the work that I've read, I think five to 10 grams per day is probably plenty for most people as a prophylactic. So kind of an ongoing option to be at that number.