Creatine

Creatine is widely discussed on the Huberman Lab for its multiple benefits, both physical and cognitive. Here are some key insights:

1. Performance and Muscle Benefits:

   • Andrew Huberman emphasizes the role of creatine in improving muscle performance, strength, and recovery. It is commonly recommended to take 5 grams per day, adjusted based on body weight (1).

2. Cognitive Benefits:

   • Creatine is noted for its positive effects on brain function. It helps improve memory, mood, and could potentially aid in conditions like depression. The phosphocreatine system in the brain supports energy metabolism in neural cells, which is crucial for cognitive functions (2, 3).
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       1

       Enhancing Fitness with Creatine

       01:15:37
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       2

       Creatine for Brain Health

       00:32:20
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       3

       Creatine for Mood

       01:11:41
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       4

       Benefits of Creatine

       00:05:15
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       5

       Creatine Benefits

       04:34:13
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       6

       Creatine Dosage Insights

       04:36:27
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       7

       Creatine Benefits

       00:09:44

3. Bone Health:

   • Research is exploring creatine’s benefits for bone mineral density, which is particularly relevant for older adults and those prone to osteoporosis (4, 5).

4. Dosage and Timing:

   • The standard recommendation is 3-5 grams per day, but Andy Galpin notes that dosage should adjust based on body weight. Timing is flexible; creatine can be taken at any point in the day, and it can be mixed with workouts shakes or simply with water (6).

5. Affordability and Accessibility:

   • Creatine monohydrate is praised for being cost-effective and readily available. Despite recent increases in price, it remains a high-return supplement for both muscle and cognitive benefits (7).

Remember to consult with a healthcare provider before starting any new supplement regimen, especially if you have preexisting conditions or concerns about dosage.