Creatine is a popular supplement with multiple benefits related to both physical and mental health. Here are some of the key insights from the Huberman Lab:

  1. Physical Performance: Creatine is well-known for enhancing physical performance by helping increase power output and drawing more water into muscles. It's widely used in resistance and endurance training 1.

  2. Cognitive Function: Besides physical benefits, creatine also supports cognitive functions, particularly after traumatic brain injuries (TBI). It helps maintain calcium regulation essential for nerve cell function, which can become dysregulated after TBI 2.

  3. Mood and Depression: It has been found that creatine can improve mood and is potentially beneficial in treating depression. Studies suggest that creatine supplementation might enhance the effectiveness of SSRIs (selective serotonin reuptake inhibitors) in treating major depressive disorder 3.

    Creatine for Mood

    Andrew discusses the surprising benefits of creatine for mood disorders and depression. Studies have shown that low dose creatine supplementation can increase the activity of the phosphocreatine system in the forebrain, resulting in improvements in mood. This episode explores the potential of creatine as a treatment for depression.

    Huberman Lab

    Understanding & Conquering Depression | Huberman Lab Podcast #34
  4. Hydration and Recovery: Creatine also plays a role in enhancing hydration and can be particularly useful in protocols for rapidly rehydrating after events where athletes must cut water weight 4.

  5. Dosage and Administration: For general health and performance enhancement, a daily dosage of creatine monohydrate, in the range of 3-7 grams, can be effective. It's important to note that creatine doesn't require a loading phase and can be taken at any time of the day 5.

These factors reflect the versatility of creatine in contributing to both physical performance and broader health outcomes.