How much creatine is optimal?

The optimal dosage of creatine varies based on body weight and can range from 3 to 15 grams per day. For someone weighing around 180 pounds, 5 grams per day may be sufficient. Heavier individuals, say around 220-250 pounds, might benefit from 10 to 15 grams daily. The timing of ingestion is not crucial and can be taken anytime, such as post-training or with meals to avoid gastric distress for those sensitive to creatine. Adjustments should be made for individuals of different body weights for maximum effectiveness 1 2 3. It is recommended to consult with a healthcare professional before starting or changing a creatine supplementation regimen.

Creatine is known for its various benefits that largely target muscle function and cognitive health. Here's a summary of some effects and benefits of creatine as discussed by Andrew Huberman and guests on the Huberman Lab:

1. Increases Power Output and Strength: Creatine has been shown to greatly enhance power output and strength across a range of activities such as sprinting, running, jumping, and weightlifting. This is likely due to increased muscle creatine content and improved water retention in muscles 1.

2. Reduces Fatigue: Studies have indicated that creatine can reduce fatigue, which may allow for better performance and endurance 1.

3. Post-exercise Recovery: Creatine seems to support recovery after exercise, possibly through better rehydration and increased muscle cell energy availability 2.

4. Cognitive Benefits: There is evidence to suggest that creatine can improve cognition, executive function, memory, and potentially mood. These effects are likely due to creatine being used as a fuel source by neurons in the brain 3.

   Creatine Benefits

   Andrew Huberman

   Andrew discusses the benefits of creatine, including increased power output and reduced fatigue. He also explains how to properly dose creatine based on body weight and emphasizes the importance of hydration and electrolytes.

   

   Huberman Lab

   Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

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5. Bone Mineral Density: Research suggests that creatine may positively affect bone mineral density, although the mechanisms behind this are not fully understood 3.

6. Potential Treatment for Depression: Clinical trials have shown that creatine supplementation can enhance the effects of selective serotonin re-uptake inhibitors (SSRIs) and may independently improve symptoms of major depression 4.

7. Neuroprotection: Creatine has shown promise in mitigating the effects of traumatic brain injury (TBI), reducing the frequency of headaches, dizziness, and fatigue associated with it 5.

8. Effect on Body Composition: Although not directly a fat burner, creatine can result in a decrease in body fat percentage, likely because it allows individuals to train harder and build more lean mass 6.

While creatine is widely researched and offers various benefits, it's important to consider individual health conditions and consult with a healthcare professional before starting or changing a creatine supplementation regimen.