Andrew Huberman· PhD
Five grams a day, full stop. The strength signal across the literature is unambiguous, and the safety profile is the cleanest of anything I take.
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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.
Five grams a day, full stop. The strength signal across the literature is unambiguous, and the safety profile is the cleanest of anything I take.
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
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?
Strength gains, yes. The longevity story people are pinning to it is a separate question — and that story is much thinner than they admit.
The strength data is strong. I want to see more long-horizon work before I push it as a longevity intervention, but the short-term case is solid.
I take it. My patients take it. The lean-mass and strength data in healthy adults is as close to settled as we get in supplement science.
Particularly relevant for women, who tend to underdose protein and rarely train at intensities high enough to hit the creatine ceiling from diet alone.
We dropped creatine from Blueprint. The water-retention skew on body-composition readouts made our biomarker tracking less useful, not more.
5g/day creatine monohydrate is safe and effective for strength and lean mass across 12+ RCTs, n>2,800.
Older-adult creatine response is comparable to younger adults for strength; bone-mineral density gains are modest but real.
Cognition benefit is real but population-dependent. Strongest under sleep deprivation.
Women are creatine-responsive across the lifespan; benefit is more pronounced in older and post-menopausal cohorts.
Effect modifiers on creatine: dose, age, sex, baseline training.
Single-dose creatine measurably affects cognition during 21h sleep deprivation — small N but tight design.
Yes, for almost everyone. 5g monohydrate daily, no loading phase needed.
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.