The Perfect Creatine Doses for Building Muscle, Longevity, Brain Function & Fat Loss | Dr. Candow

Works for me, 10 gms a day .80 years young, holding 11.4 handicap at golf. Still wanting to break 80 off the stick. Old people seem to show great gains.

My brain has definitely improved since taking creatine and lowering carbs

Here are the key takeaways from the conversation with Dr. Darren Candow on the proper dosing and types of creatine for various health benefits: 1. **Best Form of Creatine**: - Creatine monohydrate is the most effective and least expensive form of creatine. Other types do not match its overall effectiveness. 2. **Bioavailability**: - Creatine is nearly 100% bioavailable, meaning it is efficiently absorbed into the bloodstream regardless of how it is consumed. 3. **Dosing Strategies**: - **Daily Dosing**: 3 grams daily for general maintenance. - **Loading Phase**: 20 grams per day for 5-7 days, followed by a maintenance dose of 2-3 grams per day. - **Relative Dosing**: 0.1 to 0.14 grams per kilogram of body weight per day. 4. **Adjusting Dose with Training Intensity**: - Increase creatine intake when training intensity or volume increases to ensure muscle creatine stores remain saturated. 5. **Recovery and Inflammation**: - Creatine has anti-inflammatory properties and can reduce muscle protein loss, aiding in faster recovery and reducing oxidative stress. 6. **Timing of Intake**: - The timing of creatine intake (pre- or post-exercise) is not critical. The overall daily intake is what matters most. 7. **Maximum Dose and Safety**: - Doses as high as 30 grams per day have been shown to be safe, but 3 to 5 grams per day is sufficient for most benefits. Higher doses do not provide additional performance benefits once muscle stores are saturated. 8. **Creatine for Women**: - Women can benefit from creatine similarly to men, although menstrual cycle phases might slightly influence effectiveness. More research is needed in this area. 9. **Practical Recommendations**: - A general effective dose is 5 to 10 grams per day. - For loading, take 20 grams per day for 5-7 days, then reduce to a maintenance dose. - Use relative dosing of 0.1 to 0.14 grams per kilogram of body weight for individualized dosing. These takeaways emphasize that creatine monohydrate is highly effective, safe, and versatile for various health and performance benefits, with practical dosing strategies to maximize its effects.

15 grams a day for the last 2 years seen great progress

I took 5 grams for years , when i passed the 40's I jumped up to 20 grams a day . Unknowingly fasting will cause a horrible amount gastrointestinal pain . Learned a very important lesson after this mistake.

Literally life changing for me 10 grams daily. Im 42 before taking creatine feels like older than my age now it feels like Im suddenly 30 again!

I tried creatin in my 30s and didn't notice anything. Revisited it in my 50s. And wow what a game changer.

I am 69 years old and diagnosed with Parkinson’s. I take a heaping tablespoon of creatine monohydrate in my coffee each morning. Along with Ghee and MCT oil. I buy Bulk Suppliments and have noticed a big difference in my attitude. I’m happier and more patient.

Great stuff feel better mentally and gained a few inches of bicep muscle

Been doing 30 grams a day. Has me feeling strong like an ox