Why 5 Grams of Creatine May Not Be Enough for Brain Health and Longevity
Creatine supplementation extends far beyond muscle building, according to Dr. Darren Candow, a researcher with over 140 publications on the topic. While most people take 5 grams daily for strength gains, emerging research suggests higher doses of 10-25 grams may unlock additional therapeutic benefits for brain health, bone density, and longevity. The episode explores how creatine protects cognitive function under stress, mitigates depression symptoms, and prevents cognitive decline from sleep deprivation. Candow explains why women and older adults may respond differently to supplementation, and discusses applications for neurodegenerative diseases, cardiovascular health, and injury recovery. The conversation covers optimal dosing strategies, timing considerations, and why plant-based individuals may benefit most from supplementation.