Whats the deal with creatine?


Creatine is highly regarded for its benefits in muscle recovery, strength, and even cognitive function, according to discussions on the .

Benefits of Creatine:

  • Muscle Recovery and Strength: It aids in muscle recovery and can increase strength and power output, which is beneficial not only for athletes but also in general physical health 1.
  • Cognitive Function: There's evidence suggesting creatine could improve cognitive functions such as memory and decision-making. However, research on its impact on neurodegenerative diseases provides mixed results 2.
  • Bone Mineral Density and Mood: Studies have also indicated potential benefits for bone mineral density and mood, although these findings are still in exploratory stages 3.

    Creatine Benefits

    Andy Galpin and Andrew Huberman discuss the potential benefits of Creatine, including aiding in muscle recovery, fat loss, and cognitive function. They also mention the minimal side effects and provide links to studies supporting these claims. Galpin emphasizes that Creatine is not just for high performance athletes and can benefit anyone.

    Huberman Lab

    Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
  • Chronic Effects: Over time, consistent creatine supplementation can lead to enhanced overall physical and mental health, by raising baseline functioning 4.

Side Effects:

  • Minimal Risk: Creatine typically shows extremely low side effects for most individuals. Major side effects are rare, often limited to gastrointestinal distress during high intake periods 1.


  • Dosing and Hydration: Proper hydration is crucial when taking creatine. The recommended daily intake is usually around 3 to 5 grams, but this can depend on body weight and specific needs, such as intense physical activity or medical conditions 5.

In conclusion, creatine is considered safe and beneficial for various aspects of health, from physical strength enhancement to potential cognitive improvements, with minimal side effects when used properly.