Creatine: The Ultimate Guide

Everything you need to know + my 45g/day mega-dose experiment

In April 2025, I set out to run one of my more extreme experiments: taking 40 g of creatine monohydrate daily to see if it would push up DHT.

The reasoning? There’s only one study (2009) that ever showed creatine could increase DHT levels. Since then, nobody has replicated it. I wanted to test whether mega-dosing creatine — far above the standard 5 g/day — might uncover unique effects.

But as I measured, I realized one heaped tablespoon = 15 g. Three tablespoons put me at 45 g/day instead of 40. So I leaned into it.

Was this dose based on science? Not at all. That’s the point of self-experimentation. Push boundaries, track everything, and see if anything surprising happens.

Here’s what I discovered after 30 days at 45 g/day — from training and mental performance to sexual function, sleep, and bloodwork. Spoiler: some effects were expected, some were very unexpected.

1. What I Experienced at 45 g/day

   • Training endurance & recovery

   • Mental clarity & creativity

   • Energy & motivation shifts

   • Sexual function & ejaculatory control

   • Sleep quality

   • Overall health impressions

2. Lab Tests & Safety Data

   • Full blood panels (liver, kidney, thyroid, lipids, inflammation, hormones)

   • Cystatin C for kidney precision

   • Pending DHT results (via hair steroid analysis)

3. Creatine & Hair Loss Myth

4. Best Form of Creatine

   • Monohydrate vs “new” forms

   • Purity, sourcing, and contaminants

   • Solubility and stability issues

5. Creatine & Common Concerns

   • Dehydration, cramping, and fluid balance

   • Gut tolerance tricks

   • Kidney health myths and evidence

   • Sleep disruption, methylation, and glycine depletion

6. Ideal Dosing Strategy

   • Standard saturation vs brain uptake

   • When higher doses may help

   • Cycling options and alternatives