Dr. Rhonda Patrick

And so research out of Germany has shown that if you take 10 grams a day, you can actually...

increase the creatine levels in certain brain regions by twofold okay that was the first study that to me that was convincing interesting 10 grams a day right because you have to go above that five to get spill over to the brain okay again these are preliminary studies a lot more to do but i'm just telling you you know why i now you're gonna get everybody using creatine and now i take this is why i take 10 grams a day you take 10 a day so so creatine let me just let me just tell you so creatine

For the brain, now the question is, well, if it's getting into the brain, what is it doing there?

And so there are studies showing that really creatine in the brain shines under a stressful condition.

So that could be psychological stress, that could be sleep deprivation, that could be brain aging, neurodegenerative disease, Alzheimer's disease, anything that's stressing the brain, that's where creatine shines because stress is an energy consumer.

It is taking energy away from normal brain function.

And so when you give yourself more energy,

you know, in the form of creatine, you're now allowing that energy to go to cognition, right?

So there are studies showing, for example, sleep deprivation being the classic way to stress your brain, that if you take someone who's healthy and you sleep deprive them for 21 hours, but you give them 20 to 25 grams of creatine, their cognitive function is not only not compromised, like it would be if you didn't sleep for 21 hours and then did a battery of brain test, right?

it was better than their baseline cognitive function.

So it improved their cognitive function even more than their baseline, which was before they were sleep deprived.

There's also studies showing that Alzheimer's disease, people with mild cognitive decline, early Alzheimer's disease, if they're given 10 or 20 grams of creatine, it can improve cognitive function as well.

I'm not a big fan of juice because it's really high in sugar without the fiber matrix.

So fiber matrix, like if it was a fruit, slows the glucose response.

Juice, no bueno.

I would say don't mix it with juice.

I actually put my creatine in, first of all, I do 10 grams a day, and I usually split it up between 5 grams and 5 grams.

And I usually do the first one in like my cup of coffee.

Don't be worried about coffee negating the effects.

I talked to the expert, Dr. Darren Kando.