Creatine Monohydrate for High-Dose Supplementation

RESEARCH

Creatine reliably builds muscle and strength with training, may help aging brains stay sharp, and causes harmless water weight gain—3–5g daily is the sweet spot for most people.

COMMUNITY

Limited public discussion found — the research above gives a reasonable starting expectation.

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SAFETYCreatine is safe for healthy adults at standard doses; those with kidney disease or on certain medications should check with a doctor first.

WHAT THE RESEARCH SAYS

Loading protocol (0.3 g/kg/day for 5-7 days) effective for muscle performance; maintenance at 0.03 g/kg/day sustains gains.

High-dose creatine (20 g/day for 8 weeks) increased brain total creatine and improved cognitive composites in Alzheimer's patients.

Creatine supplementation well-tolerated at recommended dosages (3-5 g/day); transient water retention is most common side effect.

Combined with resistance training, creatine monohydrate improves lean mass, muscle strength, and functional ability in older adults.

WHAT PEOPLE SAY

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COMMENTS

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