Andrew Huberman· PhD
Creatine; Supplement Safety
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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.
Creatine; Supplement Safety
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?
It's very safe. It's well studied.
I like that framework especially if it's like well we know it's safe. Okay. So, I can potentially be in the experimental group because that's question number one. You have to have that answer first, right?
So, it definitely gets an A grade from the effectiveness standpoint. I think it's good for younger and older people. I'm good with the health or the safety side of things as well.
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.