Creatine

Creatine, a well-known supplement, offers multiple benefits beyond muscle performance, as discussed by Andrew Huberman on the Huberman Lab. Here are key points from various episodes:

1. Cognitive Benefits:

   • Creatine can improve brain function and may enhance certain frontal cortical circuits involved in mood regulation and motivation. These effects are particularly notable in those who do not consume meat or other foods rich in creatine 1.
   • Studies indicate creatine might help improve symptoms of mild depression, especially in conjunction with SSRIs, enhancing phosphocreatine system activity and potentially altering NMDA receptor function, which is crucial for neuroplasticity 2 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.

     

     Huberman Lab

     Nutrients For Brain Health & Performance | Huberman Lab Podcast #42

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2. Traumatic Brain Injury (TBI):

   • High-dose creatine supplementation significantly reduced headache, dizziness, and fatigue in TBI patients in a pilot study. The dosages used were much higher than typical sports performance dosages 4 5.

3. Fitness and Muscle Performance:

   • Dr. Andy Galpin considers creatine monohydrate the "Michael Jordan of all supplementation" due to its broad benefits, including enhancing strength, reducing fatigue, and improving cognitive functions 6 3.
   • Creatine is highly effective for increasing muscle mass and power output, delaying fatigue, and aiding recovery. It also helps hydrate the body by drawing water into cells, including muscle cells 7 8.

4. General Usage:

   • The recommended creatine monohydrate dosage is typically 5 grams per day, although this may vary with body weight. There is no need for the older practice of loading creatine; a consistent daily dose is effective 7.

For further details, consider listening to related episodes from the Huberman Lab.