Mega-Dosing Creatine After 50? An ER Doctor Explains

About this video

• Video Title: Mega-Dosing Creatine After 50? An ER Doctor Explains
• Channel: Richard Kelley M.D.
• Speakers: Richard Kelley M.D.
• Duration: 15:03

Overview

This video discusses the trend of "mega-dosing" creatine, where individuals take significantly higher doses than the standard recommendation, often for cognitive benefits like improved memory, reduced brain fog, and combating fatigue. ER doctor Richard Kelley, with a background in fitness and weight management, explores the reasons behind this trend, the existing research, potential risks, and expert opinions on the efficacy and safety of high-dose creatine supplementation, especially for individuals over 50.

Key takeaways

• Defining Mega-Dosing: The video differentiates between the traditional creatine loading phase (20g/day for 5-7 days) and true "mega-dosing," which involves taking 20-40g or more daily for extended periods.
• Motivations for Mega-Dosing: People are exploring higher creatine doses not just for muscle building but for perceived cognitive enhancements, such as improved memory, reduced brain fog, and better performance during sleep deprivation.
• Expert Opinions Vary: While some experts like Dr. Andrew Huberman and Dr. Louisa Nicola suggest higher doses (10-20g/day) for cognitive benefits, others like Dr. Peter Attia and Dr. Gabrielle Lyon advocate for the standard 3-5g/day for general health and longevity, emphasizing well-established benefits for muscle preservation.
• Potential Risks and Concerns: The primary risk highlighted is the impact of high creatine intake on creatinine levels in blood work, which can mimic kidney dysfunction and lead to unnecessary medical investigations or hospital admissions. Gastrointestinal issues like bloating and diarrhea are also common side effects.
• Standard Dosing is Well-Supported: For most individuals, especially those over 50, the standard 3-5g/day of creatine is well-researched, safe, and effective for maintaining muscle mass, strength, and overall health. The benefits of mega-dosing for cognitive function are still considered experimental with limited long-term data.