Creatine is a natural compound made in your body (liver, kidneys, pancreas) from amino acids (arginine, glycine, methionine). (Wikipedia)
Here are the keys:
Most of your body’s creatine is stored in skeletal muscles (about 95%). The rest is in places like the brain, heart, etc. (Wikipedia)
In muscle, creatine is stored often as phosphocreatine. During high‐intensity, short bursts of energy (like sprinting, lifting weights), phosphocreatine helps regenerate ATP (the body’s energy currency) quickly. That helps you work harder for slightly longer. (Healthline)
We also get creatine from diet (especially meat, fish). But the amount from food plus what we make inside usually isn’t enough for people doing serious high-intensity training if they want the performance bump. (Healthline)
So, many people use creatine supplements to raise muscle stores of it, which can give benefits like more strength, more reps, faster recovery, possibly some brain/cognitive benefits under certain conditions. (Healthline)
Standard vs Loading vs “Mega-Dosing”
Before talking mega-dosing, it helps to know what usual practices are.
Maintenance dose: ~ 3-5 grams per day is the standard amount to maintain elevated muscle creatine levels. This is what many studies use. (Harvard Health)
Loading phase (optional): some people do a loading phase — higher amounts for a short period (for example ~20 grams per day split into 4 × 5g doses for ~5-7 days) to fill creatine stores fast. After that, they drop to maintenance. (PMC)
Can We Mega-Dose Creatine?
“Mega-dosing” would mean taking much higher amounts than standard/maintenance dose, often long term, possibly several times the typical loading dose, either in single big doses or many grams per day.
Here’s what the evidence says — the good, the bad, and the unknown.
Possible benefits?
Faster initial saturation: Higher doses (loading) do help saturate muscle creatine stores more quickly. If someone wants effects ASAP, loading helps. (PMC)
In some studies, higher short-term dosing (for example 20 g/day for a few days) has been used safely in healthy adults. (PMC)
There are hints that in some medical settings, higher creatine doses might have benefits (e.g. rehabilitation, certain disease states) but research is limited. (PMC)
Risks & downsides
Gastrointestinal discomfort: big single doses or too much at once often lead to stomach upset, diarrhea, belching. Splitting doses helps. (Healthline)
Water retention / weight gain: since creatine draws water into muscles, extra creatine means more water storage, which shows up as weight gain. That’s usually harmless, but can be uncomfortable or unwanted in some sports. (Cleveland Clinic)
Strain on kidneys? For healthy people, current evidence suggests creatine is safe, even for years. (Mayo Clinic) But for people with existing kidney disease, or at risk, greater caution is needed. Mega-dosing might increase risk due to greater creatine / creatinine load. (Cleveland Clinic)
Diminishing returns: once muscle creatine stores are saturated, extra amounts beyond maintenance are largely excreted via urine. So mega-dosing beyond what raises your stores more doesn’t give more benefit. (Healthline)
How “mega” is too “mega”?
Studies often use loading doses (~20 g/day) split across the day, for short periods. That’s not the same as taking 20-30+ g once daily long term. (Healthline)
Single very large doses (e.g. >10 g at once) are more likely to cause GI distress. (Healthline)
What Science Currently Supports / Doesn’t
What is well supported:
Taking ~3-5 g/day of creatine monohydrate in healthy adults improves strength, muscle mass under resistance training. (Examine)
Safety is good in healthy populations for long-term, at the recommended doses (3-5 g/day). (Mayo Clinic)
What is less clear / uncertain:
Long-term safety of very high doses (mega-dosing) over many months or years. Not much high-quality data.
Safety for special populations (those with kidney issues, youth, pregnant women) under high dosing.
Whether the cognitive / “other non-muscle” benefits scale with mega-doses or whether they’d plateau.
Bottom line: Should You Mega-Dose?
Here’s a practical perspective:
If your goal is muscle strength, performance etc., standard dosing (3-5 g/day) or doing a short loading phase if you want quicker saturation, is sufficient and safest.
Mega-dosing might speed up the process a little, but comes with increased risk of side effects, discomfort, and possibly stress on kidneys in susceptible people.
If you try higher doses, do it in split doses (don’t take all at once), ensure hydration is good, and monitor how your body responds.
Recommendations & Safety Tips
Start with maintenance dose: 3-5 g/day, for several weeks, see how you feel and how your training goes.
If desired, use a loading phase safely: e.g. ~20 g/day split into 4 × 5 g doses for 5-7 days, then drop to maintenance.
Stay well hydrated: creatine pulls water into muscles; you may need more fluids.
Watch for digestive issues: splitting doses, using creatine monohydrate that dissolves well (micronized) can help.
Check with a doctor if you have kidney/liver issues or other health conditions before high doses or long use.
Quality matters: use verified, high-purity supplements. Because supplements are less strictly regulated than medicines, quality and purity vary. (Harvard Health)
I am 67 and have been mega dosing for a couple of years now. I started it because I wanted my energy back. I also take high absorption magnesiumand it certainly helps.
However I don’t feel like I am 30 or even 40. but I feel a damned site better than I did before. Your choice is to give it a shot for a month or two and see how you feel.
Stay strong
Steve
Not A.I.
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