8–12g for bone benefits
Bone benefits from creatine require 8–12 grams per day combined with exercise; creatine without exercise has never been shown to improve bone health.
Snapshot · The Diary Of A CEO with Steven Bartlett
Creatine Expert: Creatine Is The Secret To Weight Loss
Explore episode
Jun 15, 2026
Where this was said
The Dosing Dilemma: Bone
At 26:07 · chapter starts 26:00
Bone benefits require 8–12g daily WITH exercise. Creatine slows hip bone mineral density loss in postmenopausal women but does not reverse osteoporosis.
Creatine for Bone Health: What Women Need to Know
Creatine at 8–12g daily combined with resistance exercise reduced the rate of bone mineral density loss around the hip in postmenopausal women. It won't cure osteoporosis, but it may reduce fracture risk at one of the most dangerous sites for age-related injury.
20% of body energy used by brain
The brain weighs about 2 kilograms but consumes 20% of the body's total daily energy at rest.
Why Your Stressed Brain Needs More Creatine
A rested brain makes enough creatine on its own. But sleep deprivation, time zone shifts, exam pressure, and high-stakes performance all create metabolic stress that depletes brain creatine faster than it can be synthesised. At 20–30g acutely, supplementation crosses the blood-brain barrier and partially restores cognitive performance.
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