How much creatine is optimal?

Optimal creatine dosage is based on physical size and it's common to recommend anywhere between 3 to 6 grams per day. For most people, a standard dosage of 5 grams is often suggested. Body size should guide the adjustment; smaller individuals may have a lower dose closer to 3 grams, whereas larger individuals such as NFL offensive tackles could require up to 10 grams a day. The timing of intake doesn't impact effectiveness, so it can be consumed at any point during the day. This information was provided by Andy Galpin on the Huberman Lab 1.

For individuals weighing around 185 to 250 pounds, a higher daily intake of roughly 10 grams may be ideal for both physical and potential cognitive performance, according to Andrew Huberman. It's important to note that the specific dosage per kilogram or pound of body weight hasn't been published in the scientific literature, so the suggestions are based on the consensus from various studies. It's also highlighted that adjustments should be made based on one's own tolerance to the supplement 2.

Taking creatine has multiple benefits, such as:

• Increasing power output in a range of activities like sprinting, running, jumping, and weightlifting by 1-20% 1.
• Enhancing muscle recovery and potentially aiding in fat loss 2.
• Offering cognitive benefits, including improved brain function, reduced anxiety, and mood improvement, especially in the context of the phosphocreatine system in the forebrain 3 4.
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    1

    Creatine Uncovered

    01:45:03
    
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    2

    Creatine Benefits

    00:07:19
    
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    3

    Creatine Benefits

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    4

    Creatine Insights

    00:09:44
    
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    5

    Creatine for Headaches

    01:02:11
    
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    6

    Creatine and Cognition

    01:06:44
    
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    7

    Creatine for Mood

    01:11:41
    
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    8

    Creatine Insights

    03:22:50
    
• Reducing the intensity and frequency of headaches, particularly relating to traumatic brain injury (TBI) 5 6.
• Showing promise in aiding with mood disorders and major depression through its effects on the phosphocreatine system in the brain 7.
• Increasing bone mineral density and having potential implications for neurodegenerative diseases like Alzheimer's and Parkinson's 3.

These discussions can be found in various episodes of the Huberman Lab, where experts like Dr. Andy Galpin and Dr. Layne Norton delve into the specifics of creatine's benefits and the body of research supporting them 8.