Beyond 5 Grams: Is a 10g+ Creatine Dose the Secret to Better Brain Function?

The standard creatine gospel, preached by nearly every major fitness creator, is simple and clear: 5 grams of creatine monohydrate a day is the gold standard. This dose is proven to saturate your muscles, boost strength, and build mass. The disconnect arises because a sophisticated segment of the audience is hearing a different message from the world of biohacking and neuroscience podcasts. Experts like Rhonda Patrick are discussing higher doses 10, 20, or even 25 grams not for more muscle, but for enhanced cognitive function, better stress resilience, and improved sleep. This leaves viewers in a state of confusion: Is the standard 5g dose leaving significant brain benefits on the table Or is the push for higher doses just expensive, unnecessary hype

The core concern is one of optimization versus waste. On one hand, viewers fear they are missing out on profound cognitive enhancements better memory, sharper focus, more resilience to sleep deprivation by sticking to the "muscle-only" dose of 5 grams. On the other hand, they worry that taking more is simply a waste of money, as creators have warned that anything beyond saturation is just excreted, and that higher doses are pushed by companies to sell more product. There's also a safety concern: Is the robust safety data for 5g/day still applicable at 10g or 20g/day

The standard 3-5 gram daily dose is scientifically validated for saturating your muscles and delivering proven performance benefits. The concept of using higher doses (10-25g) for cognitive enhancement is an emerging but less established area of research. While promising, it should be considered an advanced protocol for those specifically targeting brain health, and it comes with an increased cost and higher likelihood of gastrointestinal side effects.

There is a near-universal failure among the creators to address the emerging conversation around higher doses for cognitive function. Their advice remains firmly rooted in the 5-gram-for-muscle protocol, creating a significant gap between their content and the questions of their most informed viewers.

• Renaissance Periodization (Dr. Mike Israetel): Dr. Mike is the most adamant defender of the 5-gram dose. He states there is "no reason to take more" and explicitly claims that those who suggest higher doses "usually just want to sell it to you and make more money off of you". His video completely omits any discussion of brain benefits at higher doses. However, his audience is clearly aware of this conversation, with multiple high-value comments directly citing other experts like Rhonda Patrick and asking about 10g doses for brain health.
• ATHLEAN-X (Jeff Cavaliere): Jeff Cavaliere allows for a higher dose of 7-10g per day, but only for heavier individuals (200+ lbs) and for the purpose of muscle saturation. He enthusiastically covers creatine's benefits for brain health but does not link this to a higher dose. His audience, however, brings it up, with commenters mentioning research on large 25g doses for brain function and sleep and other sport scientists recommending 20-30g.
• Dr. Sten Ekberg: While his video details the cognitive benefits of creatine, it adheres to the 3-5 gram maintenance dose. His audience pushes back on this limit, with the comment report noting that viewers "challenge the idea that more than 5 grams per day offers no extra benefit, citing studies and anecdotes claiming strong cognitive gains at 10–20 grams".
• Jeff Nippard: He recommends a 5g maintenance dose and does not explore higher intakes beyond a loading phase. His comment section shows users asking for guidance on how to "optimize my 10g of creatine daily" and if taller individuals need more than 5g.
• Jeremy Ethier & Myprotein: Both creators stick to the standard dosing protocols and do not address the concept of higher doses for cognitive function. Their comment sections are full of questions about basic dosing, indicating their content is aimed at beginners and doesn't venture into these more advanced topics.

• "More and more Sport Scientists are raising their voices that 20-30 Grams of creatine is more optimal for those who are very active and doing fitness and weight training. They say 0.35 grams of creatine for each kilogram of body weight is recommended for optimal results and boost brain functions and restfull sleep as well.".
• "Apparently there's a brain benefit of you take 10g".
• "Loved the skit, guys! I've been using creatine for years. My doctors have always said it was safe and fine to use. Now there's lies of Podcaster's, like Andrew Huberman who sat not only is it good for your muscles, but good for your brain as well. Lot's of benefits here!".
• "I take 10.5 grams every night before bed and I drink tons of water all day. Only side effects I’ve noticed are massive gains and the ability to lift heavier weights."
• "I’m taking 10g a day it’s so great I have tons of energy and sleep better no more brain fog"

If you are considering a higher dose for cognitive benefits, your first step is to confirm you are a "responder" to the standard 5-gram dose. If 5 grams daily for a month has produced no noticeable effect on your gym performance, taking more is unlikely to provide any benefit, cognitive or otherwise.

• Mistake: Jumping straight to a 10g+ dose as a beginner.
  Fix: Always start with the proven 3-5 gram dose. The vast majority of creatine's benefits are unlocked at this level. Higher doses are for targeted optimization, not a starting point.
• Mistake: Taking a 10g dose all at once.
  Fix: Higher single doses are more likely to cause stomach discomfort. Splitting the dose into two 5-gram servings is a much safer and more comfortable approach.
• Mistake: Expecting 10g of creatine to build more muscle than 5g.
  Fix: Understand the goal. Once your muscles are saturated which 5g/day achieves more creatine will not lead to more muscle growth. The rationale for higher doses is almost exclusively for potential brain benefits.

The 5-gram daily dose of creatine monohydrate remains the undisputed king for enhancing muscle strength and performance. While the idea of using higher doses for superior brain health is compelling and gaining traction in expert circles, it is not yet supported by the same mountain of evidence. For most people, the creators' advice holds true: stick to 5 grams a day. For those specifically looking to optimize cognitive function, cautiously experimenting with a split 10-gram dose is a reasonable approach, but it should be viewed as a personal bio-hack rather than a settled scientific protocol.