Register

Stronger by Science (Greg Nuckols)@strongerbyscienceweb

Consommez 3 à 5 grammes de créatine monohydrate par jour.

what it claims

Consume 3 to 5 grams of creatine monohydrate daily to optimize your performance; a loading phase is not required.

holds up

This advice is based on an extremely solid scientific consensus in the field of sports nutrition.

noli's read

This advice is based on an extremely solid scientific consensus in the field of sports nutrition. Creatine monohydrate is indeed the most studied form, benefiting from numerous meta-analyses (notably those published in the Journal of the International Society of Sports Nutrition) confirming its efficacy in increasing muscle phosphocreatine stores and improving power. The statement that loading is not mandatory is accurate: while loading allows muscles to reach saturation more quickly, a consistent dose of 3 to 5 grams allows the same level of saturation to be reached after approximately 3 to 4 weeks. Regarding digestive discomfort, observational evidence and anecdotal reports support the idea that massive doses (20g) are more likely to cause gastric issues in some individuals. The recommendation is therefore cautious, effective, and well-aligned with current data on long-term supplementation.

the sources

Claimed by Stronger by Science (Greg Nuckols). Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: A

Effect: strength/power with resistance training — consistent small-moderate benefit
Measured on: healthy training adults

Others on this

The buzz from a Monster Energy comes almost entirely from its caffeine (and the sugar riding along with it) — the taurine and the B-vitamin megadoses on the can don't add a proven benefit beyond that.

mixedscience.snitch

Extreme, prolonged sun deprivation — like months aboard a nuclear submarine — is exactly the scenario where routine vitamin D supplementation makes real sense: several studies on submarine crews (Royal Navy, US Navy) show levels drop markedly within weeks without it.

holds upPaul McNally

For women in their 20s: four basics are enough — omega-3, vitamin D3, magnesium glycinate, and a quality probiotic — rather than 15 supplements.

mixedThebiohackingrn

Noli has read similar claims

Other advice in the Register that leans on the same research.

Creatine isn't just for muscle — at doses higher than the standard 3-5g, some reaches the brain and may support cognitive energy, especially under stress or sleep loss.

mixedThe Diary Of A CEO - With Steven Bartlett

5g of creatine isn't enough, the claim goes: bumping to 10g raises brain creatine further, and a 25g dose counters the cognitive decline from sleep loss and the mid-afternoon energy crash.

mixedFoundMyFitness Clips

After a year of daily creatine monohydrate: no hair loss, no kidney damage, the loading phase isn't necessary, and "special" creatine forms change nothing versus plain monohydrate.

holds upCaptain Workout

Noli, a firefly holding its lantern, at rest

Seen something like this? Send it to Noli.

Paste any health post from TikTok, Instagram, YouTube or X — or the advice itself, if someone just told you. About ten seconds, no account needed.