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Hi,
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But I want to share something that's been on my mind as we start the new year—Creatine.
When I think about routines to kickstart 2026, staying consistent with creatine is at the top of my list. But here's what's really interesting me right now: dosage.
For years, we've all been told 5g per day. One-size-fits-all. But why? Is that really the right dose? Shouldn't it be dependent on our body mass?
I'm seeing more and more people—serious athletes, longevity docs, researchers—talking about 10g, even 15g per day.
The conversation with Dr. Sprouse
A few weeks ago, I was asking Dr. Kevin Sprouse about this. Kevin is conservative by nature and only strays from the standard when there's strong clinical data to support a change.
I was surprised when he said he thinks we're going to see a big shift this year toward higher daily dosages of creatine. He's seen very strong benefits with his patients at 10g and 15g per day.
What the research actually says
Turns out, the original 5g recommendation came from a 1992 study on young male athletes. That number just... stuck. But the research landscape has changed dramatically.
Recent studies from Dr. Darren Candow show that 10 grams per day reaches not just muscle but also bone, brain, and other tissues. The lowest effective dose for bone strength was 8g daily—5g didn't move the needle.
For brain function? The minimum is 4g per day, but during acute stress (like when you're sleep deprived), you might need as much as 20g.
Dr. Rhonda Patrick shared research showing that 10 grams daily doubles brain creatine content compared to lower doses. Once your muscles are saturated at 5g, the extra creatine "spills over" to your brain, bones, and immune system.
Andrew Huberman? He personally takes 10-15 grams daily now. He weighs around 220 lbs and says individuals between 185-250 pounds might benefit from 10 grams or more per day.
What about water retention?
Yes, you'll store more water in your muscle cells with higher doses. Dr. Sprouse says to think of this a good thing—your muscles work better. But you may see a pound or two of additional muscle water weight.
Again—this is good, not bad. It's intracellular water in your muscles, not the bloated subcutaneous water retention people worry about.
My plan for January
I'm increasing to 15g per day through the end of January to see how it goes.
IMPORTANT: I'm not taking 15g all at once. I'm starting with three servings of 5g (with each meal), and will eventually move to two 7.5g servings per day to make it easier to stay consistent.
What creatine should you use?
The most important thing is purity. Go with Creapure from Germany or make sure it's tested for purity like Thorne does.
Creatine isn't expensive, but as you increase to 10-15g per day, value matters.
The Best Value
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The Most Upgraded
Formulas Foundation contains 5g of creatine, plus your collagen, gut defense, synthesis (for lean muscle mass activation), and taurine. It's so convenient as it is already pre-measured. I'm using once sachet of Foundation in the morning, then The Feed Lab Creatine in the afternoon to get to my 15g. Get Formulas Foundation and earn 20.26% Feed Cash
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The new Momentous Creatine Chews are amazing. I'm keeping these on my desk and 5g of my 15g per day will come from these chews. Get Momentous Chews and earn 20.26% Feed Cash
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The Most Trusted
Thorne is always a top-shelf name in supplements. I can't say if their creatine is better than Creapure, but the testing shows at minimum it's of the same purity. You'll never go wrong choosing Thorne and it's the 2nd most popular creatine we sell. Get Thorne Creatine and earn 20.26% Feed Cash
My 15g routine is:
Body Mass Guidelines
The research isn't conclusive yet, but here's what I'm seeing:
Aim for 10g as a minimum dosage per what Dr. Rhonda Patrick is saying for the spill over effect to get more creatine in your bones and brain. If you are over 185lbs, consider going up to 15g per day (that's what I'm doing).
These aren't hard rules, but they align with the body-weight-dependent dosing at 0.1g and pushing up to 0.14 per kg that's showing up in recent studies.
Give higher-dose creatine a shot this month and let me know how you feel.
- Matt
Founder
The Feed.
P.S. Feed Cash is just like real cash that you can use on your next order. Be sure you're logged in and you can apply it in your cart or at checkout.
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