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I've been taking ~15 grams of Creatine a day for a while now. Feel great.
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Date: February 24th, 2025 5:59 PM Author: scrivener's error Took it from ages 14-28 or something like that, but stopped for a while after I elected to be more conservative with supplementation. I became more comfortable taking it again ~3-4 years ago, and began to do so -- around the normal 5g / day dose.
More recently, I've been seeing studies come in indicating that the benefits for the brain / mind seem to increase in a somewhat dose-dependent manner beyond the 5g / day dose -- which is all you need for the physical performance benefits.
I've been at ~15 mg / day for a handful of months now. I can't necessarily attribute it solely to the increased dosage, but nothing else in my diet / lifestyle has changed.
Given the lack of any downsides, I recommend this to you all.
Sources to follow. |
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Date: February 24th, 2025 5:59 PM Author: scrivener's error A key study by Chen et al. (2023), published in Brain Sciences, investigated the dose-response effects of creatine on cognitive function in healthy young adults. Participants were randomized to receive either 10 g/day (CR10), 20 g/day (CR20), or a placebo for 6 weeks. The study assessed cognitive performance using tests for processing speed, episodic memory, and attention, alongside measuring prefrontal cortex (PFC) oxyhemoglobin (O2Hb) using functional near-infrared spectroscopy (fNIRS).
Results: The study found a significant group × time interaction for processing speed (p = 0.044), with the CR10 group showing a significant improvement in processing speed (p = 0.001). The CR20 group showed a trend for improvement (p = 0.055), while the placebo group showed no change (p = 0.999). Additionally, the CR10 group exhibited a significant increase in PFC O2Hb during the processing speed task (p = 0.036), indicating enhanced brain activation. However, there were no significant changes in episodic memory or attention tasks. This study directly supports the claim that a higher dose of 10 g/day can improve processing speed, aligning with the user's interest in doses around 10-15 grams per day. The findings suggest that such doses may be efficacious for specific cognitive functions, particularly in healthy young adults. |
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Date: February 24th, 2025 6:00 PM Author: scrivener's error For memory benefits, a systematic review and meta-analysis by Prokopidis et al. (2023), published in Nutrition Reviews, provides broader insights. This review analyzed randomized controlled trials (RCTs) examining creatine's effects on memory in healthy individuals, with doses ranging from approximately 2.2 to 20 g/day and intervention durations from 5 days to 24 weeks.
Key Findings: Overall, creatine supplementation improved measures of memory compared with placebo (standard mean difference [SMD] = 0.29, 95% CI, 0.04-0.53; P = 0.02). Subgroup analyses revealed a significant improvement in memory in older adults (66–76 years) (SMD = 0.88; 95% CI, 0.22–1.55; P = 0.009) compared with younger counterparts (11–31 years) (SMD = 0.03; 95% CI, −0.14 to 0.20; P = 0.72). Notably, the review found that creatine dose, duration of intervention, sex, or geographical origin did not significantly influence the findings, suggesting that higher doses within the range (including 10-15 g/day) are likely to be effective for memory, especially in older adults. This review is particularly relevant as it includes studies with higher doses and supports the general efficacy of creatine for memory, which aligns with the user's interest in brain/mental benefits. |
Date: February 24th, 2025 6:03 PM Author: Saint John (Ghana) Welcome to being a normal athletic man! (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691223) |
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Date: February 24th, 2025 6:06 PM Author: autoadmit twitter group chatter what does creatine do exactly (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691232) |
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Date: February 24th, 2025 6:07 PM Author: blow off some steam if you bring peatpoasting to xo the average iq here will be the same as Ghana (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691235) |
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Date: February 24th, 2025 6:08 PM Author: scholarship Recently increased mine too. I’ve been taking it every day since before I could drive. It’s really good for your brain (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691239) |
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Date: February 24th, 2025 6:10 PM Author: autoadmit twitter group chatter will it make me go bald (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691243) |
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Date: February 24th, 2025 6:11 PM Author: scholarship No. I have very thick hair (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691246) |
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Date: February 24th, 2025 6:16 PM Author: autoadmit twitter group chatter 180 how many grams do i take a day? do i take it all at once? before/after exercise? (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691259) |
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Date: February 24th, 2025 6:33 PM Author: scrivener's error 5g / day for physical performance / aesthetics. No point going beyond that if this is your aim. Don't bother loading, but you can if you want. This will also give some mental benefits. Once per day. Doesnt matter when.
10-15g / day if you're looking for some possible additional mental benefits. I split it into 2 doses of ~7.5g, for ~15g total. I have no data to back this us, just doing it incase some of the dose-response curve flattening is the result of lack of ability to absorb too much at once. |
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Date: February 24th, 2025 6:39 PM Author: scholarship I do 8 grams twice a day. I just get the cheap shit from walmart and amazon (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691332) |
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Date: February 24th, 2025 6:14 PM Author: scrivener's error No. There was a single study years ago that indicated that it might increase DHT slightly, but it was never replicated -- and in any event your sensitivity to DHT is what matters and some barely statistically significant increase in DHT would have no material effect on balding anyway. (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691253) |
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Date: February 24th, 2025 6:53 PM Author: samoth Not as great as half a gram of primo. (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691370) |
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Date: February 24th, 2025 6:56 PM Author: scrivener's error CR. Last time I sucked down a solid 500mg of top tier primo MUSCLESTUD CUM I was on cloud 9 for a solid 12 hours and accomplished more than I do in a month. (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691374) |
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Date: February 24th, 2025 6:59 PM Author: samoth Maybe you should stick with GNC supps. (http://www.autoadmit.com/thread.php?thread_id=5685323&forum_id=2#48691381) |
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Date: February 24th, 2025 6:57 PM Author: """'"'"""'' OP sounds really old
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Date: February 24th, 2025 7:01 PM Author: samoth Take a good, hard look at your future, kid.
It's all downhill. |
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Date: February 24th, 2025 7:11 PM Author: scrivener's error I'm late 30s.
For additional context, I am insanely healthy, in absurdly good, well-rounded physical shape, am AESTHETIC AS FUCK and have exercised/trained a solid 25+ days / month, consistently since I was ~15. Haven't measured my test in a few years, but my Free-T levels were ABOVE THE REFERENCE RANGE the last time (100% natty). |