Andrew Huberman· PhD
And it's kind of resistant to taking up the creatine that you're supplementing with. um particularly because for one the muscle is very greedy.
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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.
And it's kind of resistant to taking up the creatine that you're supplementing with. um particularly because for one the muscle is very greedy.
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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?
Increasing brain/body creatine levels is a worthy goal.
I may do a loading period 20 grams for a week so you know you can increase brain creatine but then after impact you know there are several studies that and I think this is what you've talked about previously where creatine May improve some of the problems that happen after a concussion so we know that creatine can offset some of the um the cognitive deficits caused by sleep deprivation and sleep can be an issue with those with concussion um in multiple studies creatine supplementation improves cognitive function
However, the muscles are greedy as hell.
So creatine is crossing the bloodb brain barrier that's established.
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.
So creatine is crossing the bloodb brain barrier. That's established.
a 20+ gram dose appears to be necessary for the short-term effects because at lower doses, creatine doesn't cross the blood-brain barrier and takes a long time to saturate.
5 grams per day indefinitely is fine and many studies have investigated that dose (and found benefits) for several months or more.
so the thought is to get an improvement in brain creatine stores you need longer duration of supplementation or higher dosages so the best lines of evidence using mrss have shown that higher 20 gam a day seem to be the most viable there's been a single study looking at about four gram a day but it took three months to accumulate in the brain
so if you're if you're someone like myself who supplementing with 5 a day for a year that's enough time for it to eventually accumulate into the brain presumably
now I argue you should take it on a daily basis because of the emergence of like okay I'm okay with the muscle being full if someone's going down the toilet in urination that's okay but now I'm hoping our bone is taking in some our brain is taking in some
I now argue you should take it on a daily basis because of the emergence of like okay I'm okay with the muscle being full if someone's going down the toilet in urination that's okay but now I'm hoping our bone is taking in some our brain is
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.