What Doctor's DON'T Tell You About Megadosing Creatine (Over 40)

Sponsor read for Viome's RNA-based test that analyzes 10,000+ pathways and gives personalized food/supplement recommendations.

Dave's brain book focused on mitochondrial function and neuroplasticity.

Dave's longevity book referenced as background reading.

Eating substantial red meat provides 3-5g creatine per 18oz steak; supports creatine status especially during pregnancy.

Vegetarians and vegans should supplement creatine because their baseline stores are lower and they see larger relative benefits.

For cognitive boost during finals or high mental demand, use a loading dose of 20g/day for 5 days to improve working memory and IQ test scores 10-20%.

For depression, stack 5g/day creatine with antidepressants for 8 weeks to increase response rates by 30%.

Saffron has antidepressant effects comparable to SSRIs in some people and can be stacked with creatine.

Dissolve creatine in hot (not boiling) water around 140°F to fully dissolve it for better absorption rather than suspending powder.

Take creatine with a small amount of sugar/carbs (e.g., fruit or 20g dextrose) to roughly double absorption via insulin.

Sponsor read for AquaTru reverse osmosis water purifier that removes 84 contaminants including PFAS, fluoride, microplastics.

Take 5g/day maintenance dose of creatine monohydrate for muscle, brain, heart, bone benefits; safe up to 10g/day in healthy adults.

Older adults should take at least 3g/day (preferably 3-10g) to preserve lean mass, strength and memory.

Before contact sports (MMA, hockey, football, soccer), take creatine to potentially protect against head injury.

Pregnant and nursing women can take 3-5g/day creatine to reduce maternal fatigue and support fetal brain energy.

Dave's own coffee brand recommended as caffeine source to stack with creatine for mental speed.

For HIIT, take 5g pre- and post-workout for greater sprint power and less soreness.

Shift workers should take 5g at start of shift for better reaction times and mood.

Travelers should take 5g/day on travel days for less jet lag and fewer sleep disturbances.

Dave's book about mitochondria and consciousness, recommended for social anxiety and meditation.

For social anxiety, take 5g before an event for ~30% drop in nervousness.

For hangovers, take 5g the morning after for headache and brain fog reduction.

Stack 3g beta-alanine with creatine to enhance muscle buffering and extend high-intensity capacity.

Mentioned as a tool for managing hangovers (a probiotic for alcohol).

Stack N1O1 nitric oxide supplement with creatine for greater muscle perfusion and power; creates a quick NO spike.

Vasconox is a nitrate supplement with a longer 24-hour half-life, useful stacked with creatine for blood flow.

CreaPure micronized creatine monohydrate is the gold standard form with the most clinical studies.

Creagatine, a guanidinoacetic acid + creatine monohydrate blend, offers 30-70% greater muscle uptake than plain monohydrate.

Take TMG with creatine to replenish methyl donors and prevent depletion, especially at higher doses or with MTHFR.

Take folinic acid with creatine — Dave personally found it prevents muscle tension and sleep issues from creatine depletion.

When taking creatine, drink water with added electrolytes (sea salt or magnesium/sodium/potassium blend) since creatine pulls water into cells.

Omega-3s mentioned as a stack with creatine for additional benefits.