Rhonda Patrick on Creatine
4 episodes · 8 references · 2024–2025
- Patrick takes 5–10 grams of creatine daily, sometimes up to 15–20 grams, often mixed into coffee - She reports cognitive benefits during sleep deprivation at higher doses - No cautions, risks, or reasons to avoid creatine discussed
Consumption
- Patrick consistently takes 5 grams of creatine per day as a baseline dose - On some days she increases to 10 grams, occasionally up to 15–20 grams - She typically takes it in two 5-gram doses, often dissolved in morning coffee
Benefits
- Patrick finds higher creatine doses help maintain cognitive function during sleep deprivation - She specifically increases dosage when anticipating poor sleep - No other specific benefits (e.g., muscle, longevity) discussed in these references
Best Practices
- Taking creatine with food, especially carbohydrates, can reduce GI issues - Coffee temperature does not degrade creatine; only prolonged boiling may break it down - Patrick's typical dose is 5–10 grams per day, split into separate servings
“I actually take five grams a day.”
The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
“In the morning, I take two 5 gram doses of creatine. Usually I'll take them separately, like in my coffee.”
Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)
“For people that have GI issues, taking it with food, particularly like carbohydrates, seems to help.”
Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)
“The temperature of coffee was not a problem and it was fine to put in the coffee. He thinks that only boiling hot water for a really long time might break down the creatine.”
Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)
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