5g Creatine Isn't Enough?

Alfie Gordon & pninsider
April 14, 2025

PN—INSIDER

Thought Leader

PROFESSOR DARREN CANDOW ON CREATINE

Creatine dosing isn't a one-size-fits-all game.

Professor Darren Candow's research exposes the uncomfortable truth: the standard 5g recommendation is incomplete.

"Five grams is a fantastic dose overall... from a muscle perspective," Candow acknowledges.

But this is where most advice stops short.

The overlooked reality? Different tissues need different doses.

"The lowest dose ever shown to be effective for bone is 8g of monohydrate a day," Candow reveals. For cognition? Even higher.

"The seminal study out of Germany showed that about 10g doubles the percent increase in brain creatine content," he explains.

His most stunning insight comes from his personal protocol: "I personally take about 10g a day on average, but during times of metabolic stress, sleep deprivation, or jet lag, I'll increase it to 20g."

The actionable takeaway: Consider what you're optimising for. The 5g standard covers basic muscle benefits, but bone health may require 8g minimum, and cognitive performance may benefit from 10g daily.

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