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0:00 - Introduction
0:34 - 5 grams, not enough?
2:37 - Problems with the Evidence
4:47 - Creatine and your Brain
7:59 - Proper Dosing
9:15 - Main Points

References
[A] Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis [published correction appears in Front Nutr. 2025 Feb 17;12:1570800. doi: 10.3389/fnut.2025.1570800.]. Front Nutr. 2024;11:1424972. Published 2024 Jul 12. doi:10.3389/fnut.2024.1424972

[B] Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416-427. doi:10.1093/nutrit/nuac064 (Study 166)

[C] Braissant O, Henry H. AGAT, GAMT and SLC6A8 distribution in the central nervous system, in relation to creatine deficiency syndromes: a review. J Inherit Metab Dis. 2008;31(2):230-239. doi:10.1007/s10545-008-0826-9

[D] Lyoo IK, Kong SW, Sung SM, et al. Multinuclear magnetic resonance spectroscopy of high-energy phosphate metabolites in human brain following oral supplementation of creatine-monohydrate. Psychiatry Res. 2003;123(2):87-100. doi:10.1016/s0925-4927(03)00046-5

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