Andrew Huberman· PhD
I see no evidence whatsoever that the other forms of creatine are superior to creatine monohydrate.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
I see no evidence whatsoever that the other forms of creatine are superior to creatine monohydrate.
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
creatine monohydrate really is the version to take I don't even know if they sell anything else
but did it lead to Performance benefits better than monohydrate I've never seen it so I just caution people just don't get um con into a lot of these marketing forms really exp expensive forms when monohydrate is is the one true Ines
if it even got into the cell I've never seen a study just show that it increased protein synthesis or had any of the effect on satellite cells or whichever I'm only aware that it increased creatin content so the good thing there is in those cells I think it was hydrochloride that means it is a form of creatine but did it lead to Performance benefits better than monohydrate I've never seen it
no other creatine has ever gotten into the cell and had Superior effects there has been a few studies to look at crean hydrochloride and with the Ester bond to get sort of through the phospholipid Bayer of yourselves quicker but no study has ever showed it to be safer or more effective
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.