Andrew Huberman· PhD
If it is for some folks, I would recommend splitting it into multiple doses, so maybe multiple 1- or 2-gram doses per day. And definitely don't load it if you're somebody who has GI issues from it.
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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.
If it is for some folks, I would recommend splitting it into multiple doses, so maybe multiple 1- or 2-gram doses per day. And definitely don't load it if you're somebody who has GI issues from it.
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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?
tip: if creatine causes GI issues, take it with food, especially carbs
If you feel gastrointestinal distress or bloating while taking creatine, try this simple strategy: take two or three smaller daily doses rather than one large dose to reduce the side effects.
Split up the dose—no need to take all 25 grams at once. • Take it with food (carbs may help absorption and tolerance).
Another option would be to split up a 5-gram daily dose into 2-3 smaller doses.
so I recommend to these people and it happens quite often um the sort of micro dose so I would say if you're taking 5 gram take about 2 and a half grams in the morning weight at least SS and 2 and a half grams later uh also take it with food
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.