Andrew Huberman· PhD
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.
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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 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.
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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?
the study that did for grams was in Long COV these individuals brain fog fatigue headaches things like that so the brain was really begging for Recovery out
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.