Why Dr. Rhonda Patrick Started Taking 10-20 Grams Of Creatine Per Day
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4.9 • 806 Ratings
🗓️ 23 January 2026
⏱️ 10 minutes
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| 0:00.0 | I'm finding now it's not just a Jimbrough supplement. |
| 0:03.8 | It's hugely important for not just muscle health, but I think brain health. |
| 0:08.7 | And I'm becoming increasingly convinced that people should be thinking about their brain health. |
| 0:14.1 | Because if they're thinking about their brain health, then they're going to get the muscular benefits. |
| 0:19.5 | So now there's studies out there showing that, |
| 0:23.3 | you know, we do make a certain amount of creatine from our liver and, I don't know, I think it's like |
| 0:29.2 | two, one or two grams a day or something like that. It's not much, but your muscle's consuming |
| 0:33.0 | that all. Your muscle's greedy because creatine is, as you know very well it's stored as creatine |
| 0:41.2 | phosphate and that is essentially a precursor needed to make energy right so it's important for |
| 0:47.7 | energy production and now we now it's like now we know there's other roles as well that are |
| 0:54.0 | indirect and separate from energy production it seems to have an know there's other roles as well that are indirect and separate from |
| 0:55.2 | energy production it seems to have an anti-inflammatory effect as well not quite sure how that works |
| 1:00.2 | as it's interesting stuff but what we do know is that if you are taking creatine exogenous |
| 1:07.5 | if you're supplementing with it it's it does matter by weight. You're talking |
| 1:11.9 | about the weight, you know, gram per weight, but let's just say five grams a day seems to be the |
| 1:17.0 | sweet spot for muscle, mostly speaking, I would say. Generally speaking, your muscles are saturated |
| 1:23.3 | after about a month or so of consuming five grams a day. And once your muscles are saturated and happy, |
| 1:31.1 | any spillover, anything that's left can spill over to the brain. Your brain also makes a small |
| 1:37.1 | amount of creatine itself, but muscles are greedy and consume anything that you're orally consuming. |
| 1:42.7 | And so after the five grams, if you go up to 10 |
| 1:45.5 | grams a day, then we're talking about maybe getting some brain benefits. And that's what studies have |
| 1:49.4 | shown in terms of improving cognitive function. You start to get that more at 10 grams. 10 grams a day, |
... |
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