Andrew Huberman· PhD
And one thing to make clear, is that creatine supplementation has been shown to be especially useful for people that are not consuming any meat or other sources of foods that are rich in creatine.
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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 one thing to make clear, is that creatine supplementation has been shown to be especially useful for people that are not consuming any meat or other sources of foods that are rich in creatine.
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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?
I think if people are listening to this and they're eating a keto diet or a Paleo diet and you're eating a pound or less of me today I think you're gonna see benefits
most of us don't eat enough meat to probably optimize our creatine storage right
most of us can benefit from supplementation with creatine but you can get enough from your diet if you are a hyper carnivore
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.