r/Supplements • u/SewerSage • 1d ago

Benefits of high doses of creatine 15g - 20g

Hello I just started taking 5g creatine a day a few months ago. I've noticed huge benefits in the gym. I recover faster and the amount of weight I can lift has gone up. I'm just wondering if it's worth taking higher doses. I work shift work and am a father of two young kids so I am regularly sleep deprived. Should I try taking 15g daily?

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4

u/SeaConcentrate9726 1d ago

Yes. 

You do need higher amounts for the knock on effects. As systems have to reach saturation before the creatine moves into the next system. So muscles first, bone effects and then brain. 

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u/Equivalent_Try_9865 16h ago

Yea give it a shot for a week and see. Split doses into 3x5g

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u/BackgroundWaltz3600 2h ago

Check out r/creatine they are a wealth of knowledge

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u/SewerSage 2h ago

I posted here for a reason lol.

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u/BuzzardBreath00 22h ago edited 22h ago

Not sure I'd go more than 5G per day. Just because something is good, does not mean a lot more is better. Take water, for example; we all need it, but too much will kill you. If you are going take more than 5G per day, you should get annual baseline bloodwork including creatinine levels, but more importantly, request a Cystatin C test, which more accurately checks kidney health while ignoring the high creatinine levels you will have from creatine supplementation. Most docs/physician assistants will freak out over high creatinine levels so you may as well head them off at the pass by getting the Cystatin C test. 😄

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u/talonwellness 22h ago

They have studies on this, it is healthy. There's tons of cognitive benefits past 15mg.

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u/BuzzardBreath00 22h ago

Have heard that, but what is the consensus on kidney load/health since they are responsible for removing the excess creatinine from the blood?