Expert Position

What does Rhonda Patrick say about creatine?

Q: How much creatine does Rhonda Patrick take?

10 grams a day, as of March 2026 - she calls it her baseline and ties it to imaging work showing brain creatine rising around that dose. A year earlier she took 5 grams a day and said she was considering a higher dose after interviewing researcher Darren Candow, which is what happened.

Biochemist (Ph.D.), founder of FoundMyFitness

Rhonda Patrick's creatine baseline is now 10 grams a day - up from the 5 grams she took a year earlier - and she names the reason: brain creatine only starts rising on MRI around the 10-gram mark. When she is sleep deprived or flying internationally she takes 20-25 grams instead, which she is explicit is not an everyday dose.

On the record (3)

What she takes now

“So the 10 grams of creatine a day, which is now what my baseline is, is based off of that”

Rhonda Patrick, on Andrew Huberman's show · Mar 2026 · watch @ 2:13:09 →

Her sleep-deprivation and travel dose

“So I take 20 sometimes 25 grams of creatine in those situations”

Rhonda Patrick, on Andrew Huberman's show · Mar 2026 · watch @ 2:16:43 →

Her earlier figure, twelve months before

“I actually take five grams a day”

Rhonda Patrick · Mar 2025 · watch @ 19:35 →

What Rhonda actually says

• Her stated baseline is 10 grams a day. The reason she gives is imaging rather than preference - around 10 grams, brain creatine measured by MRI rises above what the brain makes on its own.
• This is a position that moved, and both statements are on the record here. In March 2025 she said she took 5 grams a day and was considering a higher dose after interviewing researcher Darren Candow; in March 2026 she states 10 grams as her baseline.
• For acute brain stress - 21 hours without sleep, an overnight international flight - she goes to 20-25 grams, scaled to body weight, and treats it as situational rather than daily.
• She treats creatine as a brain and bone intervention as much as a muscle one, and has dedicated a full episode to the protocol with researcher Darren Candow.
• She has covered creatine's safety profile directly, including in children and during pregnancy, and pushes back on the weight-gain, dehydration and kidney myths.

Where the other four land

All 4 other experts also take a positive position on Creatine.

Andrew Huberman Strongly Recommends

Peter Attia Strongly Recommends

Bryan Johnson Includes in Blueprint Stack

Mark Hyman Recommends as Essential Supplement

Common Questions

How much creatine does Rhonda Patrick take?

10 grams a day, as of March 2026 - she calls it her baseline and ties it to imaging work showing brain creatine rising around that dose. A year earlier she took 5 grams a day and said she was considering a higher dose after interviewing researcher Darren Candow, which is what happened.

Does Rhonda Patrick think creatine helps the brain?

Yes - brain and bone effects are a large part of why she covers it. Her dedicated creatine episode spans strength, brain and longevity rather than treating it as a gym supplement.

Is creatine safe according to Rhonda Patrick?

She has covered its safety profile directly, including studies in children and during pregnancy that found no adverse effects, and treats the weight-gain, dehydration and kidney-damage claims as myths rather than open questions.

See Rhonda Patrick's full supplement stack.