How much creatine is optimal?

The recommended creatine intake can vary based on body weight and physical size. Here are key points regarding creatine dosage discussed in the Huberman Lab:

• For individuals weighing approximately 185 to 250 pounds, Andrew Huberman personally takes and recommends about 10 to 15 grams of creatine per day. For those weighing less, 5 grams or even 3 grams could be sufficient 1.
• Andy Galpin, in discussion with Dr. Huberman, supports the idea that one should adjust creatine dosage based on physical size, with a general standard of 5 grams daily, but potentially increasing to 6 grams and higher for larger individuals 2.
• In terms of cognitive benefits, Dr. Huberman mentioned that he takes 5 grams per day of creatine monohydrate, which appears to be a standard dose to potentially enhance cognitive function as well 3.
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    1

    Creatine Dosage Insights

    01:17:15
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    2

    Creatine Insights

    04:36:27
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    3

    Boosting Brain Function

    01:27:27

Please note that these recommendations come from discussions on the Huberman Lab Podcast and you should consult a healthcare professional before starting any new supplementation regimen to determine the optimal amount for your specific needs and health status.