Creatine

Creatine is a supplement known for its role in enhancing both physical and cognitive performance. Andrew Huberman discusses its various benefits on the Huberman Lab.

1. Physical Performance: Creatine is commonly used to improve strength and muscular recovery. It increases water content in muscles, which can enhance power output during high-intensity activities like weightlifting and sprinting. Studies have shown creatine to increase power output by 1% to 20% depending on the activity 1.

2. Cognitive Function: Interestingly, creatine also serves as a fuel source for neurons in the brain, potentially enhancing cognitive functions. Research suggests that creatine supplementation can support brain health by being involved in the regulation of mood and potentially aiding recovery from traumatic brain injuries 2 3.

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     1

     Creatine Uncovered

     01:45:03
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     2

     Creatine and Brain Health

     01:04:17
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     3

     Creatine for Mood

     01:11:41
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     4

     Creatine Insights

     01:15:37

3. Mood Enhancement: There are studies indicating that creatine supplementation can have positive effects on mood and may be used to improve symptoms of major depression. This is linked to its role in the phosphocreatine system in the brain, which is crucial for mood regulation 3.

4. Supplementation Guidelines: Creatine can be consumed in various forms, but creatine monohydrate is preferred for its effectiveness and cost-efficiency. The typical dosage recommendation varies with body weight, but 5 grams a day is often suggested. Larger individuals may benefit from higher doses. There is no need for a loading phase; a consistent daily dose is effective 4.

These insights highlight creatine’s versatility beyond just muscle building, offering potential cognitive and mood benefits as well.