Creatine, how much should I take and how will to help me


Creatine is commonly recommended in a dose of three to five grams per day of creatine monohydrate, which is supported by the most research and generally has low side effects 1. This dosage is especially beneficial for improving muscle performance, strength, cognitive functions such as memory and executive function, and potentially bone mineral density 1.

For specific body weights, the recommended dosages vary:

  • Individuals weighing around 180 pounds might consider 5 grams per day sufficient.
  • Those heavier, like a 220-230 pound individual, might require 10 to 15 grams of creatine daily.
  • Lighter individuals, under 180 pounds, could benefit from 1-3 grams or up to 3-5 grams of creatine per day 2.

Creatine serves as a fuel source for high-intensity activities and has neurological benefits as it serves as a fuel for neurons in the brain 2. Moreover, it can help increase power output by 1% to 20%, enhance mass and hydration of muscle cells, and reduce fatigue 2. Always remember to stay well-hydrated and include electrolytes when taking creatine for optimal benefits.

Benefits of Creatine

Andy and Darren discuss the many benefits of Creatine, including improved muscle performance and strength, as well as potential cognitive benefits such as memory and executive function. While the research on its effects on neurodegenerative diseases is mixed, there are no known downsides to taking Creatine.

Huberman Lab

Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series