Hacker News new | ask | show | jobs
by papascrubs 24 days ago
Long term studies haven't shown any harm. I've taken 30g a day for well over a year now for both the physical performance and the cognitive benefits. I had brain fog following a bad COVID infection which this has helped with. My family also has a history of Alzheimer's and dementia (both sides), I figure it can't hurt.

The only side effects I've encountered have been mild GI discomfort, and that only rarely (mostly when restarting after a vacation etc-- I drop the routine when I travel). Roughly similar to having a morning coffee at its worst.

I've found I get much thirstier when on this high of a dose. If you're not already a big water drinker I'd definitely invest in a nice insulated bottle to drag around.
1 comments
bob778 24 days ago
30g? That seems like a lot - isn’t the standard dose 5g?

Did you build up incrementally and find that to be the best?

link
monkpit 24 days ago
The standard studied dose _is_ 5g, but the common advice you hear in the gym community is that you will see cognitive benefits from 10-20g or more, depending on your body mass. 30g isn’t uncommon. And, many believe that 5g may be too little for optimal muscle gain, again depending on your body mass.

Adverse effects, as mentioned, are mostly GI-related, some people experience bloating especially with monohydrate. Another effect is an increase in water retention, which, in turn, means you need to drink more water. It’s generally regarded as safe for the kidneys unless you already have reduced kidney function.

So, overall, not really a big deal to take well over the studied 5g dose. Not to mention the recommended loading dose is 5g 4x daily.

link
papascrubs 24 days ago
It is definitely more than the standard dose. I was already taking 5g for weightlifting purposes. After some of the studies suggesting mental benefits I titrated my dose up to 30g (the high end of the studies). Just added an additional 5g per week until I hit 30. I add it in powder form to my daily protein shake-- usually in the morning. While it could be a placebo, I personally feel there's a noticeable difference. I buy in bulk so it ends up being less than $.90 a day to dose at this level. It's an extremely cheap supplement.
link
boringg 24 days ago
Until everyone and their mom starts buying it. Price is about to go up hopefully mot too much!
link