Andrew Huberman· PhD
So the 10 grams of creatine a day, which is now what my baseline is, is based off of that.
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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.
So the 10 grams of creatine a day, which is now what my baseline is, is based off of that.
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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?
And I don't know, Andrew, this might be a placebo. I feel like I'm constantly in a stress. I'm constantly in a my brain is under a lot of stress. I'm constantly learning. I'm reading papers and like I said, I'm I'm extrapolating here. This isn't sleep deprivation. That's obviously a much more extreme type of stress. But I have noticed that taking my 10 grams, going from 5 to 10 really does seem to affect my brain functioning like later in the day where I seem to keep >> keep going better where I I'm not getting as tired.
So I I like to take it in the because for I you know like I said I don't know if this is placebo but I don't get sleepy in the afternoon anymore. If I miss if I if I only get five grams I get the sleepiness.
20g (split into two 10g doses) when sleep-deprived for a cognitive boost
5g on lighter workout days (e.g., running)
I generally recommend 10 grams/day based on evidence that this dose is effective for muscle *and* brain benefits.
I increase my creatine dose to 20 grams when I'm under-slept or jet-lagged.
I've definitely noticed a boost in mental energy and performance when I do this.
And I'm like like I'm taking all my creatine. And I'm like, "Yes, I'm like, I'm not getting sleepy in the afternoon and it could be placebo, but I don't care because it's a real effect, right?"
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.