Mega-Dosing Creatine
For decades, creatine has been a go-to supplement for building and maintaining muscle strength. The standard recommendation is clear: 3–5 grams per day works well for most adults. However, a new debate has emerged—does mega-dosing creatine (10–30 grams daily, sometimes more) offer additional benefits, especially for individuals over 50?
Let’s explore what the science says, what experts believe, and what risks you need to know.
Standard Creatine Use
The most proven approach is simple: take 3–5 grams daily. This dose helps maintain muscle stores, supports strength, and enhances recovery. It also comes with decades of safety data showing minimal side effects.
For athletes and older adults, this low-dose routine helps maintain muscle strength without overexertion.
Why Mega-Dose Creatine?
Researchers are now exploring whether much higher doses can fuel the brain. The idea is that while muscles may already be saturated, the brain could use more creatine under pressure.
Situations where mega-dosing shows promise include:
- Sleep deprivation – improved reaction time and memory
- Stressful conditions – sharper thinking and processing speed
- Traumatic brain injuries – potential protective benefits
- Vegan or vegetarian diets – since baseline creatine levels are often lower
Potential Benefits
Short-term studies suggest higher doses may:
- Enhance cognitive function
- Improve working memory
- Reduce fatigue under stress
Some experts, like Dr. Louisa Nicola, support higher cognitive-focused dosing. Others, including Dr. Peter Attia and Dr. Andrew Huberman, recommend sticking closer to the proven 3–5 gram range.
Safety Concerns
Mega-dosing creatine remains experimental. While it is generally safe, several risks come with pushing past the standard:
- Digestive issues like bloating, cramps, and diarrhea
- Elevated creatinine levels, which can confuse kidney lab tests
- Limited long-term data on 20–40 gram daily use
Doctors often recommend measuring kidney health with Cystatin C instead of creatinine to avoid false alarms.
The Bottom Line
For most people over 50, 3–5 grams daily remains the safest and most effective choice. Mega-dosing may offer situational brain benefits, but its long-term effects are not yet known. If you’re curious about higher doses, work with a healthcare professional to track your response.
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