Andrew Huberman· PhD
but most of the time I'm taking 5 to 10 grams a day
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.
but most of the time I'm taking 5 to 10 grams a day
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?
if one was gonna take creatine which I probably haven't taken since Nam you wouldn't just take it during exercise like if you wouldn't just take it on the days that you were lifting weights you which let's say you're doing that 3 or 4 times a week you would presumably want to take it daily take that 5 grams daily correct
creatine monohydrate yeah very popular uh back in the day when I was a kid it was 30 gram a day loading and then a maintenance phase I think these days people are kind of just doing five grams a day every day right
do you think that is that a daily thing someone should have even on their non-lifting days probably don't need to take it on your off days from lifting um if you're doing cardio on a non-lifting day do you benefit at all from creatine there there's no real studies to know what I would say is that it's very cheap you're not really missing out on anything by having an extra dose um so I would say take it daily
if we just take them on non-lifting days you also get benefits
I actually think it's just easier to not forget it's easier to forget something when you only do it on certain days right sometimes it's just easier to make it a part of the routine
do you think that is that a daily thing someone should have even on their non-lifting days probably don't need to take it on your off days from lifting um if you're doing cardio on a non-lifting day do you benefit at all from creatine there there's no real studies to know what I would say is it's it's very cheap you're not really missing out on anything by having an extra dose um so I would say take it day if your budget is really rail thin then take it on the days you train
And our thinking today is just take five every day and then you should be all 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.