High-Dose Creatine: What You Need to Know

High-Dose Creatine: What You Need to Know

You’ve probably heard big names like Joe Rogan, Andrew Huberman, and others talking about higher-dose creatine — way beyond the standard 5 grams a day. We’ve seen the buzz, and since Jeff and Jordan actually tested it out themselves, we wanted to share our experience and thoughts. Plus, some new research is backing this trend. We’ll link those studies at the bottom of the post if you want to dive deeper.

Why Higher Doses of Creatine?

It all started with a good question: “Why are we telling everyone to take the same 5g dose of creatine when body weight can range from 80 lbs to 350+?”

That sparked discussion around whether heavier individuals or athletes with higher training volumes might benefit from more. Recent studies — and real-life experience — suggest that 15 to 20 grams daily could offer more cognitive and endurance benefits, especially in sleep-deprived individuals.

Joe Rogan mentioned that even one 20-gram dose of creatine can help bring someone back to baseline cognition if they’re running on little sleep. That’s a pretty interesting finding.

Jeff's Experience with Higher Doses

Jeff started experimenting with 10–15 grams of creatine daily over about six weeks. Here’s how it went:

  • He began with a mix of powder and gummies, then gradually moved up to 15g.

  • When taking 10 grams all at once pre-workout, he experienced stomach cramps, bad enough to cut a workout short once.

  • It’s possible this was related to timing (taking 10g at once instead of spreading it out) or eating a lighter meal beforehand.

Pro Tip: If you’re sensitive to creatine, consider trying creatine nitrate or HCL, which are often easier on the stomach. Also, try pairing your dose with a small snack if you experience digestive discomfort.

What Benefits Did He Notice?

Jeff mentioned a few things that stood out during his test run:

  • Better pumps — more muscle fullness, likely from intracellular water retention.

  • Improved sleep — despite taking high-stim pre-workouts at 5:30 PM, his sleep quality noticeably improved.

As for the cognitive effects? That one’s hard to pin down, but it’s something researchers are still studying.

Dosing Based on Body Weight

Here’s a general breakdown you could try:

  • 175 lbs+ – Try bumping up to 10g/day

  • 250 lbs+ – You could go to 15–20g/day

It’s not an exact science, but experimenting within that range seems reasonable based on body size and activity level.

Powder vs Gummies: Which Is Better?

This one’s up to personal preference. Some notes from our chat:

  • Powder is more cost-effective – You’ll get around 3x more servings vs gummies.

  • Gummies are fun and convenient – No shaker needed, and they taste great.

  • Creatine content vs calories – If you’re taking 15–20g from gummies, you’re also getting 200+ calories, so keep that in mind.

Best Creatine Options

Looking to try this out yourself?

Got Questions?

If you have any questions, please do not hestitate to reach out. We are happy to answer any questions you have. If you want to check out our YouTube further discussing this topic, check it out here!

Apr 1st 2025 Heather

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