Creatine

Creatine is widely recognized for its role in muscle performance, but its benefits extend to brain function and overall health. Here are some key points discussed by Andrew Huberman and his guests on the Huberman Lab:

1. Muscle and Physical Performance: Creatine monohydrate is highly effective for improving muscle strength and power output. It enhances the phosphocreatine system in muscles, aiding high-intensity activities. Standard supplementation involves taking 5 grams per day, with adjustments based on body weight 1 2.

2. Cognitive Benefits: Creatine also serves as a fuel source for the brain, potentially improving cognitive functions and aiding in mild depression. Supplementing creatine can improve the brain's metabolism, particularly beneficial for those not consuming meat 3 4.

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     1

     Creatine Uncovered

     01:45:03
     
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     2

     Creatine Insights

     01:15:37
     
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     3

     Creatine for Brain Health

     00:32:20
     
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     5

     Creatine and Brain Health

     01:04:17
     
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     6

     Creatine and Cognition

     01:06:44
     
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     7

     Creatine and Supplements

     01:54:53
     

3. Neurological Health: There is emerging evidence that creatine may benefit those with neurological conditions. Studies suggest that creatine can reduce symptoms like headaches, dizziness, and fatigue in individuals with traumatic brain injuries (TBI). This is attributed to its role in regulating calcium and ATP in neurons 5 6.

4. General Health and Safety: Creatine has a strong safety profile and is inexpensive, making it a valuable addition to one's health regimen. Despite common misconceptions, there is little evidence linking creatine to hair loss 7.

Overall, creatine is considered one of the most effective supplements for enhancing both physical and mental performance.