How much creatine is optimal?

The optimal amount of creatine to take varies based on body weight. For general guidance:

• 5 grams per day is standard for most individuals.
• 3 grams per day for smaller individuals.
• 7-10 grams per day for larger individuals, especially those over 200 pounds.

Andrew Huberman suggests adjusting the dosage to match body weight and size: up to 10 grams per day for someone weighing between 185-250 pounds, and less for those who weigh less 1 2. Ensure proper hydration when taking creatine, as it aids in muscle energy and cognitive function 3 4.

Creatine offers several benefits:

1. Muscle Performance:

   • Increased Power: It enhances power output during high-intensity activities such as sprinting, weightlifting, and jumping. Studies have shown power increases of 1% to 20% 1.
   • Strength & Mass Gain: Creatine draws more water into muscle cells, which helps increase muscle size and strength 2 3.

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     Discover the surprising benefits of creatine, including its role in enhancing muscle mass and cognitive function. Studies show that proper dosing can significantly improve power output and reduce fatigue, while also aiding hydration by drawing water into cells. Notably, creatine may also influence hormone levels, specifically increasing dihydrotestosterone, which can further support strength and performance.

     

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   • Improved Recovery: It aids in muscle recovery and reduces fatigue, making it easier to train harder and recover faster 4 3.

2. Cognitive Function:

   • Enhanced Brain Function: Creatine serves as a fuel source for neurons, potentially aiding in cognitive functions such as memory and executive function. It has been studied for its benefits in conditions like depression and neurodegenerative diseases 4 5.
   • Mood Improvement: Creatine supplementation has been shown to enhance mood and even augment the effectiveness of SSRIs in treating depression 6.

3. Overall Health:

   • Hydration: It improves the body's ability to hydrate by bringing more water into muscle cells. This is crucial for maintaining overall muscle health and performance 1.
   • Bone Health: Emerging research suggests it may have benefits for bone mineral density 4.

Although generally considered safe with minimal side effects, there were initial concerns about potential kidney or liver harm, which have largely been debunked for healthy individuals 3. However, those with existing kidney issues should be cautious and consult with a healthcare provider.

Andrew Huberman and various experts on the Huberman Lab emphasize the significance of proper dosage relative to body weight and the general affordability of creatine, making it a highly recommended supplement for both physical and cognitive benefits 5 6.

Creatine improves cognitive function through several mechanisms:

1. Energy Supply to Neurons:

   • Fuel Source: Creatine acts as a fuel source for brain neurons, aiding in energy production required for cognitive tasks like memory and problem-solving 1.
   • ATP Restoration: It helps replenish ATP (adenosine triphosphate)—the primary energy carrier in cells—enhancing neuronal function and overall brain energy 2.

2. Brain Hydration:

   • Water Retention: Creatine draws water into brain cells, improving cellular hydration which is crucial for optimal brain function 1.

3. Cognitive Enhancement in Specific Populations:

   • Dietary Gaps: It is particularly beneficial for individuals who do not consume meat, which is a natural source of creatine, thereby filling this nutritional gap effectively 1.
   • Traumatic Brain Injury: Studies have shown that high-dose creatine supplementation can reduce symptoms such as headaches, dizziness, and fatigue in individuals with traumatic brain injuries 3.

     Creatine for Brain Health

     Andrew Huberman

     Creatine, often associated with muscle enhancement, also plays a crucial role in brain function. Emerging research suggests it can serve as a fuel source in the brain, potentially improving mood regulation and aiding in mild depression. For those not consuming meat, supplementing at least five grams per day of creatine monohydrate may offer cognitive benefits. A recent review highlights the contexts in which creatine supplementation is most effective.

     

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4. Neuroprotective and Modulatory Effects:

   • Mood and Motivation: By supporting the function of certain brain circuits, creatine can enhance mood and motivation, possibly helping in mild depression 1.
   • Focus and Concentration: It supports prefrontal cortical networks responsible for executive functions, such as focus and concentration 4.

Overall, creatine supplementation (about 5 grams per day for most individuals) can enhance cognitive performance, especially in tasks involving executive functions and in populations with specific dietary restrictions or brain injuries 1 4.