Could you elaborate on Huberman’s perspective on creatine supplementation? Specifically, what are the potential negative and positive effects, and what is the recommended dosage?

Andrew Huberman frequently discusses the benefits and considerations of creatine supplementation on the Huberman Lab. Here's a summary of his insights on the topic:

Positive Effects:

1. Muscle and Performance: Creatine is well-known for enhancing muscle size and strength. It's beneficial for those aiming for muscle recovery and power improvements in various activities such as sprinting, jumping, and weightlifting 1 2.
2. Cognitive Function: There are potential cognitive benefits, as creatine supports the phosphocreatine system in the brain, which is essential for brain function and possibly neuroplasticity. This can link to improvements in mood and cognitive performance 3 4.
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     Creatine Insights

     01:15:37
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     2

     Creatine Uncovered

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     3

     Creatine and Depression

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     4

     Creatine Insights

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     5

     Creatine Benefits

     04:34:13
3. Mood and Depression: Creatine might enhance mood and can augment the effects of antidepressants. There are studies showing potential benefits in treatment-resistant depression, suggesting it can impact mood positively 3 2.
4. Bone Health: It also has potential benefits in improving bone mineral density 5.

Potential Negative Effects:

1. Water Retention: Some people might experience water retention, particularly in non-muscle tissues, which can vary among individuals 4.
2. Hormonal Effects: Creatine may increase dihydrotestosterone (DHT) levels, which could theoretically contribute to hair loss in individuals sensitive to DHT 4.

Recommended Dosage:

• Andrew Huberman typically suggests a dose of about 5 grams of creatine monohydrate per day, which fits most people's needs. However, he notes that the required dose may increase with body weight. For instance, individuals weighing over 180 pounds might need more than the standard 5 grams 2 1.
• Unlike earlier practices, there's no need to load creatine at higher doses initially; consistent daily intake is effective and practical 1.

Overall, creatine supplementation is highly regarded for both physical and cognitive enhancement with minimal side effects in most people. As always, it's advised to tailor supplementation to individual health profiles and consult healthcare providers when necessary.