Andrew Huberman· PhD
grams per day of creatine. Many of these also were shown to increase activity of this phosphocreatine system in the forebrain
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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.
grams per day of creatine. Many of these also were shown to increase activity of this phosphocreatine system in the forebrain
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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?
first of all creatine monohydrate is relatively inexpensive it's considered safe at the dosages used in this study and certainly for sports performance as well
so it's very clear that metabolism in the brain is reduced with things like TBI and potentially concussions so • now to be extremely clear creatine does not prevent any of those diseases it does not treat any of them and the data are mixed but it more and more are coming • some show a little bit of benefit some show you know maybe none but I'm not aware of any research in those areas that show it has any downside for the most part side effects are extremely minimal if not null and then potentially some benefit depending on the specific study
There's some really interesting evidence that 5 grams, maybe 10 grams, depending on your body weight, of creatine monohydrate per day can enhance creatine phosphate metabolism in the forebrain and enhance brain function under conditions of high altitude or TBI.
we talked a little bit about creatine I and many other people supplement with 5 to 10 gram of creatine monohydrate per day I do that because it has benefits for muscle strength there's some brain benefits that I'm aware of
but there are a lot of data on creatine monohydrate for sake of either maintain paining or offsetting some of the cognitive dysfunction associated with sleep deprivation maybe aging altitude and some other things as well
so I think there's there's there's a case to be made for prophylactic creatine in those who are at high risk if you can you know estimate when you're going to be at highest risk
Emerging evidence also points to creatine’s role in stabilizing brain energy metabolism, potentially offering protection against mood disturbances, cognitive fatigue, and even traumatic brain injury.
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.