How much creatine is optimal?

Optimal creatine dosage is primarily dependent on body weight and physical size, according to Andrew Huberman and Andy Galpin. Generally, they suggest a daily intake of 3 to 6 grams for most individuals, with 5 grams being a standard recommendation. For smaller individuals, they propose potentially reducing the dosage closer to 3 grams, whereas larger individuals, such as heavy-set athletes, may require up to 7, 8, or even 10 grams per day 1. The timing of ingestion does not significantly affect creatine's benefits, allowing for flexibility in when it is consumed 1.

For someone weighing between 185 to 250 pounds, Dr. Huberman personally takes and suggests around 10 grams per day, having increased his intake since the end of their series discussing creatine. He mentions that no precise formula for creatine intake per body weight has been established in the literature and emphasizes individual tolerance, as some may experience gastric distress and need to customize their approach 2.

It is crucial to adapt the dosage according to one’s body weight while considering personal tolerance for optimal effects on both physical and cognitive performance 2. Always consult with a healthcare professional before making any changes to your supplement regimen.

Natural food sources of creatine primarily include meat and fish. Andrew Huberman emphasizes that while he supplements with creatine, he does not actively consume additional meat just for the purpose of obtaining creatine. He takes it more as a baseline insurance policy to support his neurons and brain health 1. By consuming a standard amount of meat, individuals typically get some amount of creatine naturally, but to reach the levels often recommended for cognitive and physical performance enhancement, it may be common to consider supplementation.

Creatine supplements offer multiple benefits, as highlighted by Andrew Huberman and his guests on the Huberman Lab:

1. Muscle Performance: Enhances power output and increases muscle creatine content which can improve muscle strength and performance 1. It can also draw more water into muscles, contributing to muscle mass 2.

2. Brain Health: Creatine acts as a fuel source for neurons and may have cognitive-enhancing effects due to its role in the brain's energy metabolism 1.

3. Recovery: Aids in muscle recovery from damage and potentially aids in fat loss 2.

4. Mental Fatigue: Reduces mental fatigue and supports cognitive function, particularly after traumatic brain injury (TBI) 3.

   Creatine Benefits

   Andrew Huberman

   Andrew discusses the benefits of creatine, including increased power output and reduced fatigue. He also explains how to properly dose creatine based on body weight and emphasizes the importance of hydration and electrolytes.

   

   Huberman Lab

   Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

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5. Mood: Can improve mood and serve as an adjunct treatment for depression due to the phosphocreatine system in the forebrain 4.

6. Bone Mineral Density: May support bone health, and has been examined for its effects on memory, executive function, and other cognitive benefits 3.

7. Headaches & Dizziness: Shows promise in reducing the frequency and intensity of headaches, especially those associated with TBI 5.

Remember, while creatine has been researched extensively and continues to be one of the top recommended supplements for various applications, it is always prudent to consult with a healthcare provider before adding any supplement to your regimen.