Andrew Huberman· PhD
But it it seems pretty pretty good at you know, improving exercise volume recovery as well. I mean, that's like also something that's been shown. and then helping with the stressed out brain.
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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.
But it it seems pretty pretty good at you know, improving exercise volume recovery as well. I mean, that's like also something that's been shown. and then helping with the stressed out brain.
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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?
Which is why it makes sense that giving your brain extra creatine, which can recycle that energy quicker, would help, particularly in the background of when you're using more of that energy, right? like if energy is being triaged to whatever stress and the hormones and the whatever whatever's going on um fill in the blank.
The takeaway here is that under conditions of elevated brain stress, strategic creatine supplementation might be one of the simplest, most effective tools for improving mental performance, recovery, and resilience.
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.