Andrew Huberman· PhD
However, there is now ample evidence that creatine supplementation can enhance brain function in certain contexts.
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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.
However, there is now ample evidence that creatine supplementation can enhance brain function in certain contexts.
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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?
Then they've actually shown more recently some cognitive benefits to creatine, which I find really interesting, as well.
creatine super beneficial for humans makes us smarter
but it's amazing for cognitive Health right
why creatine’s cognitive effects may be as important as its role in physical performance
and there's even like benefits in terms of cognitive benefits appear to be pretty clear that there's some cognitive benefits as well
how creatine supports both physical performance and cognitive function
Yeah. No. You know, the stuff now with creatine that they're uncovering that makes me think, "Maybe this should be part of my regular routine" actually has less to do with the muscle and more to do with the brain and the cognitive performance that it...you know, it's come back several times now and improves.
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.