Dr. Darren Candow

But if you have a really non-stressful life,

The brain says, no, go to the bone or we'll excrete it down the toilet.

But if you're metabolically stressed, it's begging for more.

I'd like you to be probably higher than five, but I think it'd be interesting to look at some pre, post MRS scans and it's viable.

It could be there.

The study that did four grams was in long COVID.

These individuals, brain fog, fatigue, headaches, things like that.

So the brain was really begging for recovery.

Yeah.

The seminal study was out of Germany, and they did two versus four versus 10.

And this is where I personally take at least 10.

And they use MRS studies, and they showed that about 10, double the percent increase in brain creatine content.

But they also measured it in the gray matter, the white matter, and I believe the thalamus.

And it all improved by about 10%.

Now, it was a small sample size because the run on MRS is super expensive.

So statistically, it wasn't there, but the percent improvements were a lot higher.

And when you look at all the other data, 10 grams seems to be a very viable dose to not only check off the box, definitely for muscle.

We're now checking off the box for bone, and then we're also checking off the box for brain as well.

So I personally take about 10 grams a day on average.

But during times of metabolic stress, sleep deprivation or jet lag, I'll increase it to 20.