08/31/2026
At 5g daily, muscle creatine stores reach full saturation. For strength, power, and recovery, that is all you need — and it is the dose every major study uses.
The brain is different. Creatine crosses into brain tissue more slowly than into muscle, so reaching meaningful brain levels takes a higher intake. This is why cognitive research — memory, mental fatigue, sleep deprivation — uses 10-20g per day.
5g still reaches the brain and supports it. Higher doses simply saturate it faster and further, which matters most when the goal is cognitive performance under real demand.
Most people: 5g. Brain-focused goals: higher. Same molecule, matched to the target.
