The use of creatine supplementation is gaining significant attention among fitness enthusiasts. New evidence suggests that the widely accepted daily intake of 5 grams may not be sufficient for optimal results. A recent narrative review published in the journal Advanced Exercise and Health Science argues that higher doses can lead to improved health outcomes, including enhanced longevity, better brain function, and increased muscular performance.
Why 5g of Creatine May Not Be Enough
Historically, research from 1992 established the 5g daily recommendation based on studies conducted on young men engaged in resistance training. Those initial studies primarily focused on muscle saturation and did not examine the effects of creatine on women, older adults, or individuals with dietary restrictions.
Expert Insights on Optimal Creatine Dosage
Dr. Darren Candow, the author of the recent narrative review, emphasizes the need for a higher dosage to maximize benefits. He states, “Five grams per day is a great start, but it’s optimized for skeletal muscle only.” He suggests that for comprehensive health advantages, including support for bones and brain function, individuals may require more than the standard recommendation.
Calculating Your Ideal Creatine Intake
Dr. Candow proposes a guideline for determining personalized creatine needs:
- For optimal skeletal muscle benefits, consume at least 0.1g of creatine per kilogram of body weight daily.
- For example, a person weighing 70kg should aim for approximately 7g of creatine each day.
- The review indicates that this dosage might increase to 0.14g per kilogram for older adults needing bone support.
- A minimum of 4g per day is suggested for brain function, with increases up to 20g during periods of acute stress.
Dr. Candow further explains that doses around 10 grams per day can potentially benefit various tissues beyond muscle, addressing specific areas such as bone and brain health. The lowest effective dose identified for promoting bone strength is 8g daily, whereas 5g does not show significant impact.
The Importance of Comprehensive Research
While the studies provide valuable insights, they also acknowledge the complexity of establishing an “optimal” dosage. Factors influencing individual responses to creatine include:
- Baseline tissue creatine levels before supplementation
- Muscle fiber composition
- Age and biological sex
- Physical activity levels
- Dietary intake of creatine
The narrative review concludes that higher dosages may be required to achieve meaningful tissue response, particularly for benefits related to bone health and cognitive functions.
