What does huberman say about creatine?
Sources:
discusses creatine extensively and highlights its benefits beyond muscle performance. Here are some key points:
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Muscle and Cognitive Benefits: Creatine is well-known for enhancing muscle strength by bringing more water into muscles. It serves as a fuel source for high-intensity activity and neurons in the brain, potentially offering cognitive benefits, including mood enhancement 1 2.
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Dosage Recommendations: The typical recommendation is to take about 5 grams of creatine monohydrate daily. However, dosage might need adjustment based on body weight, with larger individuals potentially requiring more 2. It's important to note that loading phases (i.e., taking high doses initially) aren't necessary for benefits 1.
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Supplementation and Mental Health: Creatine has shown potential in improving mood and supporting treatments for major depressive disorder, either as an adjunct to SSRIs or independently. This effect is linked to its role in brain function and the phosphocreatine system in the forebrain, which is crucial for mood and cognition 3 4.
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Post-Traumatic Benefits: Studies suggest creatine may help alleviate symptoms like headaches and fatigue after traumatic brain injury, owing to its role in regulating calcium and energy production in neurons 5.
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Supply and Affordability: Recently, creatine prices have increased due to supply and demand issues. Despite this, it remains a cost-effective supplement with significant returns on investment 6.
Overall, creatine monohydrate is favored for its effectiveness and affordability, and its benefits extend from physical strength to potential cognitive and mood enhancements. As always, consult a healthcare provider before starting any supplement regimen.
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