Dr. Darren Candow

Same analogy from a muscle and bone perspective.

So we can talk for hours just on the brain.

And it's a very exciting area for sure.

Yeah.

Yeah.

As little as about five grams has been shown to have some potential.

But this is interesting.

I just, you know, 20 minutes ago said that the loading phase wasn't needed for muscle.

The best studies for the brain look at 20 grams a day for at least a week.

So now you're in a conundrum.

I'm looking at muscle, bone, and brain.

And the theory here is that since the blood-brain barrier is very resistant to creatine, and unfortunately, we have this really important glial cell called astrocytes, which are the biggest in our central nervous system.

It sort of acts as a filter from our blood into our cells, and it really determines what gets in.

And it says, hey, foreign pathogens, no, you're not getting into the neuron or the cell.

So unfortunately, they don't have the creatine transporter or doorway.

So that's why uptake into the brain is very blunted.

So the thought is to get an improvement in brain creatine stores, you need longer duration of supplementation or higher dosages.

So the best lines of evidence using MRS have shown that higher 20 grams a day seem to be the most viable.

There's been a single study looking at about four grams a day, but it took three months to accumulate in the brain.

And unlike our muscle, which acts as like a vacuum, it sucks in all the creatine from our blood.