Huberman on Creatine: Dosage, Benefits, & Protocols

About the role

Creatine offers more than just muscle gains. Studies show significant potential for cognitive enhancement, mood support, bone health, and even reducing post-TBI headaches. We'll explore the science, expert insights from Huberman and others, and why consistent use of this safe and affordable supplement is key.

Benefits of Creatine

• Studies have shown creatine can increase power output by 12-20% in activities such as sprinting, running, jumping, and weightlifting.
• It improves the body's ability to hydrate, reduces fatigue, and can indirectly increase lean mass.
• There's excellent data emerging on creatine's positive effects on bone mineral density.
• Research is also looking at cognitive factors, including memory, executive function, mood, depression, and neurodegenerative diseases like Alzheimer's and Parkinson's.
• The brain loves creatine as fuel, needed not just for muscle contraction but also for brain cells like astrocytes to provide energy.
• For people who don't consume meat or other creatine-rich foods, 5 grams of creatine monohydrate daily can improve cognition.
• There's even evidence suggesting cognitive enhancement for those who do eat animal products.

Creatine Dosage

• If you're a bigger person, say between 185 and 250 pounds (like Huberman, who weighs around 220 lbs or 100 kg), studies suggest you might benefit more from taking 10 or even 15 grams per day.
• If you weigh less, maybe between 130 and 180 pounds, then 5 grams, or perhaps even 3 grams, might be enough.
• Adjust the amount based on your weight, don't just stick to a generic 5 grams.
• Some people find creatine upsets their stomach, so they might need to take it with food or increase the dose slowly.

Cognitive Benefits of Creatine

• Studies show creatine can help lessen the drop in cognitive function caused by sleep deprivation.
• It can serve as a fuel source for the brain and may enhance certain frontal cortical circuits connected to mood regulation and motivation.
• There's evidence suggesting creatine supplementation can help with some forms of mild depression.

Headaches and Creatine

• One interesting paper looked specifically at how creatine could help prevent headaches, dizziness, and fatigue after a traumatic brain injury.
• In a pilot study, people taking a much higher dose of creatine (0.4 grams for every kilogram of their body weight, each day) had significantly fewer headaches and dizziness/fatigue compared to those who didn't.
• This suggests creatine supplementation could be helpful for people dealing with headache, dizziness, and fatigue from TBI.

FAQs

• What’s the best creatine that Andrew Huberman recommends? While Dr. Huberman doesn’t explicitly recommend a specific brand, he is sponsored by Momentous Creatine Monohydrate, which contains Creapure®, a high-quality form of creatine produced in Germany.
• Do people still do creatine loading phases? Yes, some people still do loading phases, but according to Dr. Galpin’s discussion with Huberman, loading phases are only necessary if you need to boost creatine storage very quickly. For most people, taking 3-7 grams daily will reach full saturation in about 3-4 weeks without loading.
• Does Huberman take creatine? Yes, Dr. Huberman does take creatine. After his discussion with Dr. Andy Galpin, he increased his own intake from the standard 5g to 10-15 grams daily (based on his weight of around 220 lbs/100kg).