Gary Brecka says women over 40 should take creatine daily for brain health, starting with a 30-day loading phase then 5g maintenance. A small trial of Alzheimer's patients showed it was safe. Most women skip it because of misconceptions about what it does.
Women in particular are afraid of creatine for the wrong reasons. Every woman over 40 years old should be on a minimum 5 milligrams of creatine a day for cognitive function.
There have been other papers mechanistically exploring how creatine might play a therapeutic role for a patient with Alzheimer's disease. It was a small trial, about 20 patients. It was a single arm, so there was no placebo group. But as a pilot trial to test the feasibility, to test the safety, the results were pretty impressive.
Some proponents of creatine would recommend creatine loading, 30 days of high dose and then backing down to 5 milligrams.
The The thinking is that over a certain period of time, muscles will saturate with creatine. If you're taking 3 to 5 grams a day, it takes about 28 days if you choose not to do the loading period for ergogenic benefit or performance-boosting benefit. But there's now a bounty of evidence mounting showing us that creatine actually also supports cognitive function, mental health. But it's unclear at this point how much creatine one needs to take in order for that creatine to be pushed to the brain.
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