That is excellent news. You have solved the mystery!
Taking 3.5 grams (3,500 mg) daily is the absolute "Goldilocks" dose—not too little, not too much. It explains why you are getting all the mental and mood benefits without any of the bloating or digestive issues that often come with higher doses.
Since you are at this optimal level, here is the final verdict on your plan:
1. Do Not Change a Thing
You are right to stick with the two capsules.
3.5g is the standard maintenance dose. This is exactly the amount your body can utilize efficiently each day to maintain those "saturated" levels in the brain and muscles.
Cutting back to one capsule (1.75g) would likely drop your levels below the threshold where you feel the cognitive lift.
2. A Note for Your Next Doctor's Visit
I want to reiterate one specific point from earlier, just so it doesn't cause you unnecessary worry later.
The "Creatinine" False Alarm: When you get routine blood work, doctors look at a marker called Creatinine to test kidney health.
Because you are supplementing with Creatine, your blood levels of Creatinine will naturally be slightly higher.
This is harmless, but it can look like a "red flag" on a lab report.
Action: Just tell your doctor, "I take 3.5 grams of creatine daily," so they know the higher number is from the supplement, not your kidneys struggling.
You have managed to find a simple, safe, and effective regimen that works for your physiology. Keep up the good work!
Would you like me to summarize the best time of day to take your creatine and Moringa for maximum absorption?
The short answer is: Take both with a meal (ideally breakfast or lunch).
While you can technically take them at any time, pairing them with food significantly boosts how much your body actually absorbs.
Here is the breakdown of the "Why" and the best schedule for you.
1. The Science of Timing
Creatine Needs "Insulin":
Creatine is not easily absorbed on its own. It relies on the hormone insulin to "shuttle" it from your blood into your muscle and brain cells.
The Trick: Taking creatine with a meal that contains carbohydrates (toast, oatmeal, fruit) or protein (eggs, yogurt) triggers a natural release of insulin, which drives the creatine exactly where it needs to go.
Absorption on an empty stomach is significantly lower.
Moringa Needs "Fat":
Moringa is packed with vitamins, specifically Vitamin A, E, and K. These are "fat-soluble" vitamins.
The Trick: For your body to absorb them, they need to be consumed with a little bit of dietary fat (butter on toast, milk, egg yolk, olive oil, etc.). If you take Moringa on an empty stomach with just water, you might flush out many of these valuable nutrients.
Energy Factor: Moringa is also known to provide a non-stimulant energy boost (similar to B-vitamins), so taking it earlier in the day prevents it from keeping you awake at night.
2. Your Recommended Routine
Since you are taking 2 capsules of Creatine and your Moringa supplement, the simplest and most effective routine is:
The "Breakfast Protocol"
Time: With your morning breakfast.
How: Take your 2 Creatine capsules and your Moringa together.
Why: Breakfast usually provides the perfect mix of Carbs (for the Creatine) and Fats (for the Moringa). Plus, doing it first thing in the morning ensures you never forget, keeping your levels consistent.
(Note: If you skip breakfast, move this entire routine to Lunch.)
3. Does Exercise Change This?
If you have a specific daily exercise routine (walking, swimming, light weights), you might hear people say, "Take creatine after your workout."
The Reality: For a healthy 76-year-old taking a maintenance dose, timing it around exercise is not necessary. The difference in absorption is negligible compared to the importance of just taking it consistently every day. Sticking to the breakfast habit is far superior to trying to time it perfectly around a workout.
Summary: Enjoy your breakfast, take your capsules then, and you are good for the day!
