{"id":376229,"date":"2026-03-09T17:49:10","date_gmt":"2026-03-09T17:49:10","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/376229\/"},"modified":"2026-03-09T17:49:10","modified_gmt":"2026-03-09T17:49:10","slug":"why-more-men-are-super-dosing-creatine-and-what-the-science-actually-says","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/376229\/","title":{"rendered":"Why More Men Are \u2018Super-Dosing\u2019 Creatine \u2013 and What the Science Actually Says"},"content":{"rendered":"

I’ve been in the fitness<\/a> industry for near 20 years now, and I’ve seen lots of supplements<\/a> come and go. And then come back again \u2013 more than once. When supplements disappear, it’s usually because they simply aren’t that efficacious. When they come back \u2013 it’s usually because someone has found a new way to pretend they are.<\/p>\n

Creatine<\/a> has never really faded out, but it’s also never really had a ‘big moment’ before. If anything, I think for a lot of people it feels too good and too cheap to be true. People almost take creatine<\/a> for granted. It’s one of the most research-backed, powerful supplements for building strength and size \u2013 but I often think it’s so cheap and innocuous that people assume it just can’t be worth it. Not when there are so many other fancy supplements with powerful branding and huge ad spend behind them.<\/p>\n

But creatine really does do what it says on the tin.<\/p>\n

What Is Creatine Super-Dosing?<\/p>\n

You’d be forgiven for thinking something’s changed recently, though. Creatine seems to have taken over the limelight on every single health podcast going, and even broken into the mainstream. The one thing that’s different from the classic ‘take 5g and call it a day’ advice that creatine has always been known for is that now people are talking about super-dosing creatine. We ourselves recently gave our man a month-long experiment of smashing the white stuff.<\/a><\/p>\n

But to be fair, even that isn’t really new. In the old days, a creatine loading<\/a> phase was always recommended \u2013 seven days of a high dose, usually 20 to 25 grams per day<\/strong>, to help saturate your muscle stores with creatine, essentially getting you to peak effects more quickly.<\/p>\n

But now there’s emerging research suggesting that the cognitive benefits of creatine<\/a> \u2013 think brain more than brawn \u2013 might be found at higher dosages, again somewhere around that 20-25 gram range.<\/p>\n

And everyone seems to be talking about it. So should you be super-dosing? What does the science actually say?<\/p>\n

Why Creatine Works <\/strong><\/p>\n

For starters, creatine has always been good for the brain, because of the mechanism by which creatine works. Inside your cells \u2013 particularly in muscle and brain tissue \u2013 energy is used in the form of ATP (adenosine triphosphate). When your body uses ATP for energy, it loses one of its phosphate groups and becomes ADP (adenosine diphosphate).<\/p>\n

Creatine helps recycle this energy. Stored creatine in the body donates phosphate back to ADP, rapidly regenerating ATP. This allows cells to continue producing energy quickly during periods of high demand.<\/p>\n

In simple terms, creatine acts as a rapid energy buffer, helping maintain energy supply in tissues that require large amounts of energy \u2013 particularly muscles and the brain. Because the brain is such an energy-hungry organ, having adequate supplies of creatine may support processes such as memory, attention and cognitive performance, particularly during periods of stress or fatigue.<\/p>\n

What the Research Actually Shows<\/strong><\/p>\n

There are some studies<\/a> showing that higher dosages of creatine may enhance these cognitive effects, particularly in individuals who may already be somewhat deficient. A number of studies examining cognitive performance have found improvements in things like short-term memory and reasoning ability following creatine supplementation.<\/p>\n

However much of this research still leaves a lot to be desired. Many of the studies are conducted in populations such as:<\/p>\n