Arnold Schwarzenegger constantly highlights the latest food, exercise, and supplement research developments through his newsletter. Besides providing his subscribers with fitness tips and workouts, Arnie sometimes uncovers some startling info about existing or new supplements. Earlier, he unearthed a new finding on the popular supplement creatine.

The 76-year-old wrote about creatine’s contribution to brain health and cognition. While creatine has become increasingly popular in the fitness and bodybuilding community, it also has more than just muscle-building benefits. However, the dosage dictates its effectiveness. Schwarzenegger highlighted a study on this effective dose for brain health benefits.

Creatine builds more than muscle

Fitness enthusiasts and bodybuilders looking to enhance muscle gain and recovery have gravitated towards the supplement. Most people take creatine mixed with water in tandem with protein powders. However, many also take it for the added brain health benefits. However, Austrian Oak wrote that people might be underdosing for a tangible boost to brain health.

“Research suggests that you might be under-dosing creatine,” wrote Arnold Schwarzenegger. The former Mr. Olympia explained taking 3 to 5 grams of creatine per day is sufficient to boost strength and muscle gain and even helps fat loss. However, “If you want to use creatine to strengthen your brain, you likely need to take more,” Arnie wrote in Arnold’s Pump Club.

In fact, the dosage the research suggests is significantly higher at 10 to 20 grams per day. However, overdoing any supplement comes with its set of risks. Yet Arnold Schwarzenegger had his readers covered. The 76-year-old said research suggests that taking up to 20 grams is safe for major organs like kidneys, liver, and overall health.

Watch this story | “Bible of Bodybuilding”–7x Mr. Olympia Arnold Schwarzenegger Once Explained the Book that Got Him Into Bodybuilding

However, taking higher amounts might cause “GI Distress.” Arnie also mentioned another determining factor: age. Various studies have shown while people in their 20s didn’t find much benefit from 20 grams per day, those aged 50 and above did. However, Schwarzenegger only presented the findings and left the decision to his readers. 

Why is brain health important?

In recent years, brain health has become one of the central topics of discussion. “Your brain requires approximately 20 percent of your total energy to help you function,” Arnold Schwarzenegger wrote in his newsletter. Hence taking care of one’s brain helps stave off chronic and incurable diseases like dementia, Parkinson and Alzheimer’s.

Arnie’s ex-wife, Maria Shriver, and his eldest son, Patrick Schwarzenegger, also contribute directly to raising awareness about brain health. Besides launching Mosh Bars, they recently contributed money for Alzheimer’s research.

Arnold Schwarzenegger regularly gives exercise advice through his newsletter. Are you a fan of the Terminator’s advice? Let us know in the comments below.

Read More | “Your Brain Can’t Do Its Job”: Arnold Schwarzenegger Claims Watching Your Favorite Show While Eating Might Be Hindering Your Fitness Goals