Andrew Huberman· PhD
so creatine monohydrate is wonderful and particularly we're seeing a lot of benefits in women uh postmenopausal women and older populations creatine for sure
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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.
so creatine monohydrate is wonderful and particularly we're seeing a lot of benefits in women uh postmenopausal women and older populations creatine for sure
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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?
And so, especially for women, it's such a valuable supplement. And the data is striking. And the data is mostly with monohydrate, but we can talk about HCL, too. And the data is so striking. I mean, 5 to 10 grams, the 10 gram dose is studied for bone health. So, I'm thinking my mom needs to take at least five. she probably needs to take 10 and then the data with like brain benefits and crossing the bloodb brain barrier you have to be pretty high.
there's also some evidence that women in particular might benefit more than even men um women have lower stores because muscle mass uh is the predominant store women have less muscle therefore less stores um but there might also be less consumption through diet so it again at least leads to the hypothesis that women May benefit even disproportionately to men
when we look at all the data females get an improvement in muscle performance primarily strength that's the population we've seen the best bone benefits now they were postmenopausal but uh reduction in bone mineral density bone strength uh and then we're seeing from a a sports perspective agility balance
we're seeing a plethora of benefits for young biological females which is really important
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.