Part 5/7:
Interestingly, studies exploring the effects of lower doses—around 4 to 10 grams—have indicated potential benefits for cognitive enhancement, particularly in older adults who experience age-related cognitive decline. Yet, the consensus seems to suggest that while smaller doses might be sufficient for maintenance, higher doses may be required during periods of significant metabolic stress.
The Timing of Creatine Supplementation
A common concern among individuals considering creatine supplementation is the timing of ingestion. Research indicates that taking creatine either at night or in the morning can be effective; however, it appears that consuming a higher dose immediately before an anticipated cognitive challenge—like a presentation or exam—can provide immediate benefits.