Expert Position

What does Rhonda Patrick say about creatine?

Q: How much creatine does Rhonda Patrick take?

5 grams a day of creatine monohydrate. She says so directly while interviewing researcher Darren Candow, and adds that she might increase it after the conversation.

Biochemist (Ph.D.), founder of FoundMyFitness

Rhonda Patrick takes 5 grams of creatine monohydrate a day herself, and says on air she may raise it after interviewing creatine researcher Darren Candow. She frames creatine as having outgrown sports nutrition — she covers its effects on brain, bone and cardiovascular health, not just muscle.

On the record

“I actually take five grams a day”

Rhonda Patrick · watch @ 19:35 →

What Rhonda actually says

• Her own stated intake is 5 grams a day of monohydrate, said while interviewing the researcher whose work she was reviewing.
• 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?

5 grams a day of creatine monohydrate. She says so directly while interviewing researcher Darren Candow, and adds that she might increase it after the conversation.

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.