Andrew Huberman· PhD
And is it still true that the long-term data show no danger of taking creatine on the order of five grams per day for years? Is that still true? That's still true.
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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.
And is it still true that the long-term data show no danger of taking creatine on the order of five grams per day for years? Is that still true? That's still true.
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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?
So it's not doesn't appear that like there is too high of a dose as far as we can as far as we can tell.
there are essentially no downsides to creatine in humans I mean certainly there are dose effects and if you take too much you might get GI distress
creatine is incredibly cheap there's really no downsides doses of up to 20 to 30 grams per day have been studied for five years in humans or more that's an incredible statistic to have five years of study of people taking that much creatine with no downsides
super safe, doesn't hurt your kidneys, as far as we can tell. 5 grams plus for long amounts of time.
as you mentioned like in terms of safety and efficacy data I mean to me there's no strikes really
And if you listen to this episode and it works for you, that's great because there's really no downside. And in fact, I think we're going to get more and more evidence out there that it's going to be beneficial
There don't appear to be many if any true downsides to creatine supplementation.
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.