Andrew Huberman· PhD
Your brain does make, you know, again, it's I think between 1 to three grams or something.
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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.
Your brain does make, you know, again, it's I think between 1 to three grams or something.
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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 a molecule that is synthesized in the liver and the kidneys but only about one gram of day of creatine is made by our body
on average vegans have substantially less muscle creatine compared to an omnivore or carnivore diet but an elegant study out of Brazil about four years ago uh they Ed sort of an MRI for the brain and they showed that vegans and omnivores had the same amount of brain creatine store so that's really substantiating that the brain makes its own creatine
so we naturally are producing creatine in two main areas in the liver and in the brain and on average we're producing uh about 1 to two grams then we're also consuming in the diet anywhere between 1 to three grams or none so a vegan is not getting any dietary creatine uh those that are on a carnivore diet might be all all the way up to about three grams
our liver produces creatine and our brain actually is unique it also produces creatine but the brain is very resistant we have the bloodb brain barrier for a really important reason um and the Brain says you know what circulation we don't need creatine in the blood we're making our own so an individual getting adequate sleep no chronic disease no metabolic diseases no neurogenerative diseases is producing adequate amounts of brain creatine it could be as as little as one to three grams
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.