Any issues with a man in 40's taking creatine?

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did you try creapure mono?

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if so try a different form but creapure usually fixes this.

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When should I take it and how much each time?

I do crossfit at 5 am and BJJ in the evening.

For someone like myself that is busy, are gunmies or capsules a good option? If so, which ones?

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Currently, there are 10 human randomized placebo-controlled trials investigating creatine combined with resistance training on indices of bone health (summarized in Table 1). Results across individual studies are mixed with some studies showing a positive effect, while others found no effect. Upon closer examination of individual studies, the dose of creatine appears to be an important determinant altering the efficacy of creatine on indices of bone health. Four studies used a dose of 5 g/day of creatine with and without a loading phase (Table 1). All 4 studies were unable to enhance any markers of bone health. The remaining 6 studies used a higher relative dose of creatine (0.1 g/kg/day; ~7–9 g/day); of these studies, 5 out of 6 found at least 1 positive outcome on bone health. It is well established that 5 g/day of creatine is sufficient to saturate skeletal muscle [7]; however, recent evidence suggests that a higher dose may be superior to augment resistance training strength adaptations (particularly in lower body strength) in older adults [8]. Future research is urgently needed to examine a dose-response relationship of creatine supplementation combined with resistance training on whole body, regional changes, and potential mechanisms to confirm these findings. It is also important to note that creatine must be combined with resistance training to alter bone, reviewed by Forbes et al. [9]. For example, Sales et al. [10] conducted a large 2-year longitudinal trial with creatine (3 g/day) without an exercise intervention and found no effect on bone.

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A daily dose of 10 grams of creatine may do more than boost strength—it doubles brain creatine levels compared to lower doses of 2 or 4 grams.

Neuroimaging studies show that this higher dose increases high-energy phosphates in the gray matter, white matter, and thalamus—areas critical for mood, memory, and cognitive performance—in people with treatment-resistant depression. This translates to improved mitochondrial function, suggesting creatine’s potential as a metabolic support for the brain.

According to
@darrencandow
, once muscle creatine stores are saturated (which happens at 5 grams per day), extra creatine may “spill over” to other tissues—including the brain, bones, and immune system—where it can deliver additional health and cognitive benefits.

The bottom line? 5 grams might be the baseline—but 10 grams could unlock the full-body potential of creatine.

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Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition

While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential

During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most

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A daily dose of 10 grams of creatine may do more than boost strength—it doubles brain creatine levels compared to lower doses of 2 or 4 grams.

Neuroimaging studies show that this higher dose increases high-energy phosphates in the gray matter, white matter, and thalamus—areas critical for mood, memory, and cognitive performance—in people with treatment-resistant depression. This translates to improved mitochondrial function, suggesting creatine’s potential as a metabolic support for the brain.

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