Creatine monohydrate
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
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Organic (prompted)
Plain creatine monohydrate (Creapure) at higher doses improves working memory, processing speed, and reduces mental fatigue.
“creatine improves working memory, processing speed, and reduces mental fatigue
BG▶ 26:50Dosage8+ g/day; 10 normal day, 15–20 g sleep-deprivedCertaintyexplicitstrong endorsement -
In a protocol
Take 5g/day maintenance dose of creatine monohydrate for muscle, brain, heart, bone benefits; safe up to 10g/day in healthy adults.
“up to 10 grams a day has no adverse kidney effects
TH▶ 21:40Dosage3-5g/day maintenance; optional loading 20g/day (5g x 4) for 5 daysCaveatsCan deplete methyl donors at higher doses; may reduce sleep driveCertaintyexplicitstrong endorsement -
Jim StoppaniEndorsesThe Dr. Vonda ShowOrganic (prompted) Alternative
Take creatine monohydrate in warm coffee to improve its poor solubility; the acidity and warmth help it dissolve.
“if you mix creatine in a warm fluid, it'll go into solution far better.
TD▶ 10:38DosageMix in warm coffee for better dissolutionCaveatsPoor solubility in cold water can cause GI distressCertaintyexplicitrecommendation -
Sponsor read
Creatine monohydrate is the clinically stable form; avoid gummy bear-style products that don't preserve it.
“the creatine chew is the stable form
TR▶ 56:00CaveatsGummy form is unstableCertaintyexplicitrecommendation -
Alternative
If solubility is a concern, micronized monohydrate mixes better; alternatively use warm water or capsules.
“Micronized creatine monohydrate will mix better
TD▶ 50:00Certaintyexplicitrecommendation -
Alternative
Creatine monohydrate is the gold standard: ~99% absorption, maximizes muscle creatine, stable in stomach acid, and cheap.
“Creatine monohydrate is king
TD▶ 46:20Dosage5g; split into smaller doses if GI irritation occursCertaintyexplicitstrong endorsement -
Organic (prompted)
Take 5 grams of creatine per day; same gram-per-kg dosing applies for men and women.
“take five grams a day and you'll be fine
TD▶ 36:40Dosage5 grams per dayCaveatsAbsolute dose may differ for women on average due to less lean mass, but per-kg dosing is the same.Certaintyexplicitrecommendation -
In a protocol
Creatine monohydrate is one of Layne's tier 1 supplements; take chronically rather than acutely (pre-workout creatine is suboptimal).
“Creatine Monohydrate, Whey Protein, and Caffeine
TD▶ 1:00Dosage5 g/day chronically; timing not criticalCaveatsStacking with caffeine may cause GI issues for someCertaintyexplicitstrong endorsement -
In a protocol
Creatine may improve cognition, particularly under sleep deprivation or high cognitive load; higher doses may be needed for cognitive benefit.
“creatine supplementation improves cognition under various conditions
TD▶ 24:00DosageSleep deprivation study used ~20–30 g single dose; dose-response unclearCaveatsDose-response for cognition not establishedCertaintyhedgedrecommendation -
In a protocol
Take 5g/day of creatine monohydrate consistently to improve strength, lean mass, body composition, and cognition; loading is optional.
“the single most effective ergogenic supplement ever created
TD▶ 10:00Dosage3–5 g/day (5 g preferred); optional load 20 g/day split into 4–5 g doses for 5–7 days; timing not criticalCaveatsMay cause GI irritation in some; elevates serum creatinine without indicating kidney damage; consult nephrologist if pre-existing kidney diseaseCertaintyexplicitstrong endorsement -
Simon HillEndorsesThe Proof with Simon HillSponsor read
Take 10g creatine monohydrate daily for muscle strength, bone health, and potential cognitive benefits.
“10 grams of creatine alongside
TP▶ 56:00Dosage10 grams dailyCaveatsWithin sponsor readCertaintyexplicitpersonal use -
Organic (prompted) In a protocol
Creatine is the #1 supplement for women across all ages — supports brain, mood, and gut health; prefer Creapure brand.
“number one is creatine
HL▶ 1:56:00Dosage3-5 g/dayCaveatsPrefer Creapure (water-based wash) over acid-washed creatine to avoid GI distress; no evidence creatine causes hair lossCertaintyexplicitstrong endorsement