Creatine

Creatine is a well-researched supplement known for its benefits in both physical and mental performance. Here are some key insights from the Huberman Lab discussions on creatine:

Physical Performance

1. Muscle Enhancement: Creatine supplements can increase water content in muscles, enhancing power output and performance for both resistance training and endurance activities. Typical dosages range from 3 to 10 grams per day depending on individual needs and body weight 1.
2. Kidney Health: Generally considered safe for most individuals, even at low doses. However, those with pre-existing kidney conditions should consult a healthcare provider before starting supplementation 1.

Mental Health and Cognition

1. Mood Regulation: Research indicates that creatine can support mood improvements, especially in individuals with major depressive disorder. It may enhance the efficacy of SSRIs (selective serotonin reuptake inhibitors) and potentially lower the required dosage for effective treatment 2.
2. Cognitive Function: Creatine serves as a fuel source in the brain and is linked to better cognitive functioning, particularly in tasks related to memory and decision-making. It has shown promise in addressing cognitive impairments associated with various neurological disorders 3 4.
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     Creatine for Mood

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     Creatine and Depression

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     Creatine Insights

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     Creatine and Cognition

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     Creatine and Mood

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Supporting Studies

• Creatine and Depression: Studies highlight that creatine supplementation can improve mood and cognitive function through its action on the phosphocreatine system in the brain, contributing to neuroplasticity and mood stabilization 5 2.
• Headache Relief: A pilot study demonstrated significant reductions in headache frequency among participants with traumatic brain injuries (TBI) consuming high doses of creatine (up to 0.4 grams per kilogram of body weight), indicating potential benefits for neurological health 4.

Recommended Dosage

• For general supplementation aimed at cognitive and physical performance, 5 grams of creatine monohydrate per day is recommended. This amount may be adjusted based on body weight, activity level, and specific health goals 1.

In summary, creatine is not only beneficial for enhancing physical performance but also shows a promising role in improving mood, cognitive function, and potentially alleviating certain neurological symptoms. Always consult with a healthcare provider to tailor supplementation to individual health needs.