Andrew Huberman· PhD
5 to 10 g per day depending on body weight. I would say if you’re over 200 pounds 10 g You could take a day or night doesn’t matter.
Loading…
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.
5 to 10 g per day depending on body weight. I would say if you’re over 200 pounds 10 g You could take a day or night doesn’t matter.
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
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?
What is the threshold level of creatine to supplement in order to get the cognitive benefit? It appears to be at least five grams per day.
But the point here is if you're going to take creatine, you don't just want to quote unquote, "take creatine one scoop per day." You really want to adjust the amount of creatine that you're ingesting according to your body weight.
So you don't have to get really specific about this, but if you weigh, say, 185 pounds to 250 pounds, you can get away with and probably should be taking 10 grams or so of creatine per day, which is what I do.
And if you're somebody who weighs 180 pounds down to say 130 pounds, 5 grams of creatine per day is probably sufficient.
So what I'm talking about here is if you weigh 185 pounds or so, OK, plus or minus 5 pounds out to about 250 pounds, 10 to 15g of creatine per day is probably more appropriate for you than is 5 grams, meaning it's going to be more effective for enhancing physical performance. And perhaps again, perhaps even cognitive performance as well.
Appears to be at least 5 g per day.
you can do 30 days of creatine loading with three grams per day for a 100 to 110 pound individual you can do five grams per day for somebody that's about my size 165 pounds or if you're around 240 250 pounds you might need to go to seven or eight grams of creatine per day
Does that mean that you're going to get mixed results if you look at the cognition literature because you're going to have some studies that were underdosed and if if you have a study that was done at five and it shows no effect, you're going to come to the wrong conclusion potentially.
While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential
This occurred at a dose of just 1.5 grams per day (vs. the typical 5-10 grams for creatine monohydrate).
Typically for muscle like five grams, but uh reasons to go up for cognitive. Yeah. I mean, Darren's published so much in this in this world. Um, we don't use the five gram number at all for the most part. As I've said a couple times now, it's because we deal with humans that are literally triple the size of each other. 0.1 gram per kilogram body weight is what I think he said.
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.