You're paying attention—nice. Recent studies are actually showing that 10g daily might be more effective for cognitive benefits than the standard 5g dose, especially for mental energy and processing speed under stress or sleep deprivation. The older research established 5g as the baseline effective dose, but newer data suggests the brain might benefit from higher amounts than what's needed for muscle saturation.

Our standard serving is 5g (one scoop), which gives you 60 servings per container. If you want to experiment with 10g based on the emerging research, just take two scoops daily—that'll give you 30 servings per container instead. Some people split it—one scoop in the morning, one in the afternoon. Others take both at once. Creatine doesn't have a timing dependency, so whatever fits your routine works.

A few things to know: 10g is still well within safe limits (studies use up to 20-30g without issues), you might need to drink a bit more water, and you'll obviously go through your supply in a month instead of two. But if you're dealing with serious brain fog, high cognitive demand, or want to see if the higher dose makes a noticeable difference for you, it's worth trying for a month and seeing how you feel.

As always, if you have kidney concerns or other health conditions, check with your doctor first.

Doesn't matter. Unlike caffeine or melatonin, creatine doesn't have an immediate effect based on timing. It works by building up in your system over time, so consistency matters way more than the clock. Take it whenever you'll actually remember—with your morning coffee, after lunch, before bed. The "best" time is the time that becomes part of your routine.

This is a huge misconception. Yes, creatine pulls water into your muscle cells (that's actually part of how it works), so you might see a pound or two on the scale in the first week or two. But that's intracellular water in your muscles, not bloating around your midsection or puffiness in your face. You're not going to look different. If you're taking creatine specifically for brain health and not athletic performance, the water retention is even less noticeable because you're not doing the kind of intense training that amplifies it. Bottom line: it's not going to change how your clothes fit.

No. Loading (taking 20g+ per day for the first week) will saturate your system faster, but you'll get to the exact same place by just taking 5g daily—it just takes 3-4 weeks instead of one week. For cognitive benefits specifically, the gradual approach works fine and is easier on your wallet and digestive system. If you're impatient or want faster results, loading won't hurt you, but it's not necessary. We're playing the long game here.

Most magnesium supplements use cheap forms like magnesium oxide or citrate, which are fine for things like digestion or muscle cramps, but they don't cross the blood-brain barrier effectively. L-Threonate is the only form that's been shown in research to actually increase magnesium levels in the brain. That matters because your brain needs magnesium for memory formation, neural communication, and mental clarity. If you want magnesium for brain health specifically—not just to help you poop or prevent leg cramps—L-Threonate is the form that actually gets where it needs to go.

Not drowsy, but calmer. Magnesium L-Threonate supports relaxation and mental clarity without sedation. Some people actually take it in the morning or midday because it helps them think more clearly without that wired-but-tired feeling. That said, if you're sensitive to anything that promotes calmness, or if you want to support sleep quality, taking it in the evening works great too. It's not going to knock you out like a sleep aid—it just takes the edge off mental tension.

You can, but check your total magnesium intake. The upper limit for supplemental magnesium is generally around 350mg of elemental magnesium per day from supplements (food doesn't count toward this). Our Magnesium L-Threonate provides 144mg of elemental magnesium per serving. If your other supplement is adding another 200-300mg on top of that, you might be overdoing it. Too much magnesium can cause digestive issues (loose stools, cramping). If you're taking another form for something specific—like magnesium glycinate for sleep—you might just want to pick one and see how you do. More isn't always better.

Some people feel calmer and more focused within a few days. The memory and cognitive benefits tend to show up more gradually—usually around the 2-4 week mark as your brain magnesium levels build up. If you're magnesium deficient (which a lot of people are without realizing it), you might notice improvements faster. If you're already in decent shape, the changes might be subtler but still meaningful over time. Stick with it for at least a month before deciding if it's working for you.

Depends on how much fish and what kind. To get 800mg of DHA (our serving size), you'd need to eat about 3-4 ounces of fatty fish like salmon or sardines. If you're eating that a few times a week, you're probably fine. But if your fish intake is sporadic, or you're eating lower-fat fish like tilapia or cod, you're likely not getting enough DHA for optimal brain function. Also, our algae-based omega-3 doesn't come with the contaminant concerns that wild-caught fish can have. So even if you eat fish regularly, supplementing ensures consistent intake without the baggage.