Creatine Monohydrate - Blueprint by Bryan Johnson

Sources and scientific evidence

1. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166–173.
2. Kazeminasab F, Kerchi AB, Sharafifard F, Zarreh M, Forbes SC, Camera DM, Lanhers C, Wong A, Nordvall M, Bagheri R, Dutheil F. The effects of creatine supplementation on upper- and lower-body strength and power: a systematic review and meta-analysis. Nutrients. 2025;17(17):2748.

*The beneficial effect is achieved with a daily intake of 3 g creatine.

**In adults over 55 years of age who regularly engage in strength training – the beneficial effect is achieved with an intake of 3 g of creatine daily in conjunction with strength training that allows for a gradual increase in load and should be performed at least three times a week for several weeks at an intensity of at least 65–75 % of the maximum load for one repetition.

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