Andrew Huberman· PhD
And they might be a good candidate for creatine. Creatine, like creatine monohydrate, can significantly increase the conversion of testosterone to DHT.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
And they might be a good candidate for creatine. Creatine, like creatine monohydrate, can significantly increase the conversion of testosterone to DHT.
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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?
Creatine is interesting because it has multiple different effects. It helps with amino acid synthesis. It also helps with oxidative stress. It can also serve as the backup fuel tank for your mitochondria, so holding backup ATP. And it does slightly increase total testosterone, and it also increases the conversion of testosterone to dihydrotestosterone, so potentially it's especially useful in men in even their teenage years and their 20s.
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.