Andrew Huberman· PhD
creatine 5-10g daily
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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.
creatine 5-10g daily
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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?
at a dosage of anywhere between like 3 to six grams per day um now five grams is the very standard number we give reality is I change that number based on size that's just the honest truth um if you're 225 PBS you're not going to get the same dosage of creatin as 125 pound girl that's just just like this is not what we're going to do so we may slide that number down a little bit closer to three for the the smaller girl boy doesn't matter it's just Fe physical size if you're one of our 275 or 330 lb offensive right tackles in the NFL you're not going to get the same same dosage as everybody else so that number is going to go up to seven 8 n maybe even 10 grams a day there
that if you're not taking 5 to 10 grams of creatine, you're leaving a lot on the table.
Maybe with like 10 to 20 grams a day. Who knows?
5 grams plus for long amounts of time. 10 grams might have benefits over five, 20 grams might have benefits over 10 in certain situations.
Take my creatine, solid 5 g.
if you just want to take five grams a day within a few weeks you'll be saturated you'll be getting the same benefits
For most people, a daily dose of 5-10 grams is sufficient to experience noticeable benefits.
A dose of 5 to 10 grams daily seems enough for most people to see the benefits.
The bottom line? 5 grams might be the baseline—but 10 grams could unlock the full-body potential of creatine.
Where we probably spend more of our time is like 7 and a half to 12 and a half grams most of the time. Um, we'll go as low as three. No problem there. Like I'll go five. No issue there. You want to use five as a starting place? Awesome. Titrate up from there. Really no downside of going higher. So we will like go quite a bit higher quite often. Darren's actually done some stuff at 20 grams a day. Yeah. For years.
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.