Andrew Huberman· PhD
There's a real effect under sleep deprivation. I think anyone with kids or a hard travel schedule should consider it as a cognitive cushion.
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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.
There's a real effect under sleep deprivation. I think anyone with kids or a hard travel schedule should consider it as a cognitive cushion.
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?
The cognitive claims have outrun the data. The Gordji-Nejad work is suggestive, not conclusive — and it's being cited like it's the latter.
It's plausible, but I'm not yet recommending it for cognition specifically. Talk to your doctor before stacking it on other nootropics.
I'd rather see your baseline B12 and homocysteine before adding creatine for cognition. The biomarker context matters more than the dose.
5g/day creatine monohydrate is safe and effective for strength and lean mass across 12+ RCTs, n>2,800.
Older-adult creatine response is comparable to younger adults for strength; bone-mineral density gains are modest but real.
Cognition benefit is real but population-dependent. Strongest under sleep deprivation.
Women are creatine-responsive across the lifespan; benefit is more pronounced in older and post-menopausal cohorts.
Effect modifiers on creatine: dose, age, sex, baseline training.
Single-dose creatine measurably affects cognition during 21h sleep deprivation — small N but tight design.
Yes, for almost everyone. 5g monohydrate daily, no loading phase needed.
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
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.