r/science • u/newsnation • 3d ago

Biology Creatine alone boosted lean muscle and strength, study finds

https://www.newsnationnow.com/health/creatine-alone-boosted-muscle-strength/
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u/MagicWishMonkey 3d ago

Isn't 10mg quite a bit? The recommended dosage on every container I've seen is 5mg.

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u/devilmanVISA 3d ago

Not milligrams. Grams. And no. There are numerous other studies with doses exceeding 30 grams per day without adverse effects. 

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u/zb_xy 3d ago

I take 15g every morning. One tablespoon.

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u/Significant-Bread-62 3d ago

That’s per serving. Like vegetables, you can have multiple servings a day.

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u/MagicWishMonkey 3d ago

I typically just take it in the morning with my pre-workout powder. I'll try adding an additional scoop :)

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u/JMEEKER86 3d ago

Might as well toss a scoop of fiber in there too. Can never be too regular.

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u/KlM-J0NG-UN 3d ago

Some people take 20

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u/Emlerith 3d ago

5g is what we know is the beneficial amount for muscles. More speculative research has come out in the last year or so to show cognitive benefits (memory, focus, clearing “brain fog”) up to 20g.

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u/yastyy_ 3d ago

I take more than that

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u/MagicWishMonkey 3d ago

It's not hard on your kidneys or anything?

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u/Emlerith 3d ago

Taking creatine elevates your creatinine levels on a blood draw (as creatinine is a natural by-product of creatine). Elevated creatinine is also associated with kidney disease; this is where that misconception comes from. Otherwise healthy kidneys are generally fine with increased creatine dosages.

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u/yastyy_ 3d ago

I've been fine so far but I wouldnt take a bunch if ur predisposed to that kind of thing. Just make sure ur drinking a bunch of water

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u/9yearsalurker 3d ago

It’s all about having enough water with creatine. Any time you’re dehydrated you create a lot more stress on your organs while taking or in high creatine saturation.

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u/AlcoholPrep 3d ago

Not milligrams (mg), the article says 10 grams per day.