creatine
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Creatine is a well-discussed supplement in the "Huberman Lab" podcast, noted for its benefits for both physical and cognitive performance. Here's a summary of the key points covered by :
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Usage and Form: Creatine is beneficial when taken daily, and there's no need for loading (initial high dose). The most recommended and cost-effective form is creatine monohydrate. Daily intake can vary based on body weight - typically 5 grams for most people, but it can go up to 10 grams or more for heavier individuals 1 2.
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Benefits for Fitness and Muscle: Creatine enhances muscle strength and performance. It increases power output by drawing more water into the muscles. It can also help with muscle recovery and hypertrophy 3 4.
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Cognitive and Health Benefits: Creatine has been shown to have potential cognitive benefits, including improvement in memory, executive function, and mood regulation. It is particularly useful for vegetarians or those who do not consume meat, as they are less likely to get enough creatine from their diet. It is also being studied for its effects on neurodegenerative diseases like Alzheimer's and Parkinson's, though these benefits are not conclusively proven 5 6.
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General Health Considerations: While creatine is generally safe, individuals with kidney issues should use it cautiously. There is no consensus in the scientific literature about specific doses relative to body weight beyond general guidelines 2.
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Cost and Availability: Despite recent price increases due to supply and demand issues, creatine remains an affordable supplement compared to many others. Its effectiveness and low cost make it a valuable addition for those looking to enhance physical and mental performance 7.
These insights into creatine suggest it is not only effective for supporting physical endeavors but may also have valuable mental health applications, making it a versatile supplement.
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