Huberman on Creatine: Dosage, Benefits, & Protocols
We include affiliate links below. If you purchase through a link, we may earn a commission. Learn more.
Creatine offers more than just muscle gains. Studies show significant potential for cognitive enhancement, mood support, bone health, and even reducing post-TBI headaches.
We’ll explore the science, expert insights from Huberman and others, and why consistent use of this safe and affordable supplement is key.
Creatine Dosage
If you’re a bigger person, say between 185 and 250 pounds (like Huberman, who weighs around 220 lbs or 100 kg), studies suggest you might benefit more from taking 10 or even 15 grams per day. This applies to both muscle performance and possibly even brain function, as creatine helps fuel the brain too.
If you weigh less, maybe between 130 and 180 pounds, then 5 grams, or perhaps even 3 grams, might be enough. Since talking with Dr. Andy Galpin, Huberman has increased his own intake to 10-15 grams daily.
He finds powdered creatine monohydrate easy on his stomach, often mixing 10-15 grams into a protein shake or water with lemon juice. However, some people find creatine upsets their stomach, so they might need to take it with food or increase the dose slowly. You’ll have to see what works for you.
The main takeaway is: if you decide to use creatine, adjust the amount based on your weight, don’t just stick to a generic 5 grams. There isn’t one perfect formula published, but the weight-based approach seems more effective. Remember, taking creatine isn’t required; some people avoid it for various reasons, including unfounded fears about hair loss.
Momentous Creatine
Boost muscle performance & cognitive function with ultra-pure Creapure® creatine monohydrate.
Pure Creapure® from Germany
Supports Muscle Strength & Power
Enhances Cognitive Function
90 Servings | Zero Fillers
Benefits of Creatine
Studies have shown that creatine can increase power output by 12-20% in activities such as sprinting, running, jumping, and weightlifting. It also improves the body’s ability to hydrate, reduces fatigue, and can indirectly increase lean mass.
But the benefits don’t stop there. Excellent data is emerging on creatine’s positive effects on bone mineral density. There’s also a ton of work looking at cognitive factors – from memory and executive function to potential positive effects on mood, depression, and even neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Dr. Andy Galpin notes it’s pretty clear the brain loves creatine as fuel, needed not just for muscle contraction but also for brain cells like astrocytes to provide energy. Brain metabolism can be reduced after events like traumatic brain injury (TBI) or concussions.
While Huberman directly experienced effects on muscle size and strength, he couldn’t personally measure cognitive benefits easily. However, based on the literature Galpin described, he finds it very clear that the phosphocreatine system is vitally important for the forebrain – the part responsible for planning, action, and rule-setting. He gave the example of switching from offense to defense in sports, a function handled by the prefrontal cortex. Anything favoring forebrain function is generally good for humans. Huberman was also glad creatine is relatively affordable for most people, not some esoteric or hard-to-get substance.
Creatine can be taken any time of day and doesn’t need magical combinations. Taking it with carbohydrates can speed up its entry into tissues because creatine “goes along for the ride” with the carbs and brings water with it. This enhances hydration, which is why carbs are important when trying to hydrate, and why creatine causes “cell swelling” (which is just enhanced hydration – a good thing).
Galpin mentioned they use it frequently in post-weigh-in protocols for athletes who cut water weight to help them rehydrate. Taking very high doses (like 30 grams) can pull too much fluid into the intestines, leading to that GI distress Huberman mentioned.
Interestingly, Galpin also mentioned studies showing creatine can help lessen the drop in cognitive function caused by sleep deprivation. So, if you had a bad night’s sleep, creatine might help you perform a little better at your job, potentially making up for the cost of that day’s dose.
However, Galpin stressed that creatine doesn’t work instantly. It’s not something you take when feeling terrible for an immediate boost. It takes several weeks to build up in your tissues and have a noticeable effect. Unlike stimulants like caffeine that have an immediate (acute) response, creatine requires consistent use. If you can’t take it consistently, there’s not much point. The loading phase Huberman used is only necessary if you need to boost storage very quickly, perhaps in specific situations like military personnel returning to base for only a week. Otherwise, for most people, taking 3 to 7 grams daily will reach full saturation in about three or four weeks without loading.
Consistent good habits (done perhaps 80% of the time) build a kind of “buoyancy” in your system, making you more resilient when conditions aren’t perfect. When conditions are good, this foundation allows for the really high performance effects.
Creatine for Women
When thinking about supplements for women, Dr. Stacy T. Sims highlights creatine as number one. It doesn’t matter how old you are; Sims suggests it’s really important, especially because studies are showing benefits for the brain, mood, and even gut health.
Huberman asked about the amount, and Sims confirmed that 3 to 5 grams of creatine monohydrate each day is pretty standard.
Sims specifically prefers a type called Creapure. This kind is made by a German company that uses a water-based method to produce it.
Sims explained that other types often use an acid-based process. This acid wash, according to Sims, can lead to side effects.
Huberman pointed out this could mean things like stomach trouble. Sims agreed, saying people sometimes complain about feeling bloated or nauseous after taking creatine.
Cognitive Benefits of Creatine
Many people know creatine from the fitness world, where it’s used to draw water into muscles to enhance strength. But it does more than that – it brings water into various tissues throughout the body.
What’s particularly interesting is creatine’s role in brain function. There’s evidence showing it can serve as a fuel source for the brain and may enhance certain frontal cortical circuits connected to mood regulation and motivation. This connection explains why creatine supplementation seems to help with some forms of mild depression, though this research is still developing.
A recent 2021 review by Rochelle highlights the cognitive benefits of creatine supplementation. These benefits appear especially significant for people who don’t consume meat or other creatine-rich foods.
To get these cognitive advantages, the threshold appears to be at least 5 grams per day, typically in the form of creatine monohydrate.
There are some potential side effects to consider. Some people experience water retention, with the degree varying from person to person. There’s also some evidence that creatine might increase levels of dihydrotestosterone (DHT), which is involved in hair loss. For people who are DHT-sensitive, this could potentially accelerate balding, though individual responses will vary based on their DHT levels and receptor distribution.
Despite these considerations, research shows that 5 grams of creatine monohydrate daily can improve cognition in people who don’t get creatine from animal sources. There’s even evidence suggesting cognitive enhancement for those who do eat animal products.
Creatine for Headaches
Creatine isn’t just for athletes. There’s actually a lot more research showing its benefits for health, including for the brain. One interesting paper looked specifically at how creatine could help prevent headaches, dizziness, and fatigue after a traumatic brain injury.
It was a pilot study, which means it was done on a small group of people, but the results were pretty impressive. Why would creatine help after a head injury?
Well, brain cells, called neurons, need careful control of calcium to work properly and send signals. After a TBI, this calcium control can get messed up, affecting the brain’s energy supply. Creatine plays a role in this energy system.
Just like muscles, your brain can store creatine, especially in the front part responsible for planning, focus, and thinking – things that often get disrupted after a TBI. The researchers thought that boosting creatine levels in the brain might help things work better.
In the study, people took a much higher dose of creatine than you would for sports – 0.4 grams for every kilogram of their body weight, each day. For someone weighing 220 pounds (100 kg), that’s 40 grams daily! They did this for six months. Taking creatine day after day builds up stores in both muscles and the brain.
The results? Really striking. People taking creatine had way fewer headaches compared to those who didn’t. The frequency dropped dramatically, from about 90% of the time down to only around 10-12%. That’s a huge difference!
They also found significant reductions in how many people felt dizzy or fatigued. This included both physical tiredness and that mentally drained feeling, which are common after TBI.
So, the main takeaway is that for people dealing with headache, dizziness, and fatigue from TBI, creatine monohydrate supplementation could be really helpful. And maybe – though more research is needed – it could help with these symptoms from other causes too.
Why is this exciting? Creatine monohydrate is pretty inexpensive and considered safe, even at the higher doses used in this study. Plus, there aren’t many treatments for TBI symptoms, especially safe, over-the-counter options that actually work well long-term.
While this was just one pilot study, the effects were so strong that it seems worthwhile for people struggling with headaches, especially after a TBI, to consider trying creatine.
Wrapping Up
From cognitive enhancement and mood support to promising results for TBI symptoms and bone health, it’s creatine is a versatile supplement.
The key takeaways: personalize your dose based on weight rather than sticking to a generic amount, and prioritize consistent daily use – results build over weeks, not hours.
Given its strong safety profile and affordability, creatine is certainly worth considering as part of your health strategy.
FAQs
What’s the best creatine that Andrew Huberman recommends?
While Dr. Huberman doesn’t explicitly recommend a specific brand, he is sponsored by Momentous Creatine Monohydrate, which contains Creapure®, a high-quality form of creatine produced in Germany. This product uses a water-based production method rather than an acid-based process, which can reduce stomach discomfort. In his discussions, Huberman emphasizes the importance of using creatine monohydrate rather than other forms, and Dr. Stacy Sims specifically endorsed Creapure in her conversation with Huberman as the preferred form of creatine due to its purity and water-based processing method.
Do people still do creatine loading phases?
Yes, some people still do loading phases, but according to Dr. Galpin’s discussion with Huberman, loading phases are only necessary if you need to boost creatine storage very quickly. For most people, taking 3-7 grams daily will reach full saturation in about 3-4 weeks without loading. Loading phases (typically 20-25g/day for 5-7 days) are mainly beneficial in specific situations, such as for military personnel or athletes who need rapid results for a particular event.
Does Huberman take creatine?
Yes, Dr. Huberman does take creatine. In fact, after his discussion with Dr. Andy Galpin, he increased his own intake from the standard 5g to 10-15 grams daily (based on his weight of around 220 lbs/100kg). He typically mixes powdered creatine monohydrate into a protein shake or water with lemon juice.
How long does it take for creatine to show noticeable effects?
Creatine doesn’t work instantly. According to Dr. Galpin’s discussion with Huberman, it takes several weeks to build up in your tissues and have a noticeable effect. If taking a standard dose of 3-7g daily, most people will reach full saturation in about 3-4 weeks. If using a loading protocol (20-25g/day), saturation can be achieved in about 5-7 days. Unlike stimulants like caffeine that have an immediate response, creatine requires consistent use over time to see benefits.
Is morning or evening better for taking creatine?
According to the information shared in Huberman’s discussions, creatine can be taken any time of day and doesn’t require specific timing. The most important factor is consistency in taking it daily. Some studies suggest taking it with carbohydrates can speed up its entry into tissues because creatine “goes along for the ride” with the carbs and brings water with it, enhancing hydration. So if timing optimization is desired, taking it with a carb-containing meal might be beneficial, regardless of whether that’s morning or evening.
Does creatine cause hair loss or is this a myth?
The connection between creatine and hair loss is based on limited evidence suggesting creatine might increase levels of dihydrotestosterone (DHT), which is involved in male pattern baldness. Huberman mentions this as an “unfounded fear” in your blog content. While there is one study showing creatine supplementation might temporarily increase DHT levels, there’s no direct evidence proving it causes hair loss. For people who are genetically predisposed to DHT sensitivity, there is a theoretical concern, but this appears to be highly individual and not a universal effect of creatine use.
What’s the difference between creatine monohydrate and other forms?
Creatine monohydrate is the most researched form with the most established safety and efficacy profile. It consists of a creatine molecule bound to a water molecule. Other forms include:
Creatine HCL (hydrochloride): Claimed to have better solubility and absorption, potentially requiring smaller doses
Buffered creatine: Designed to prevent conversion to creatinine in stomach acid
Creatine ethyl ester: Modified to potentially improve absorption
Liquid creatine: Pre-dissolved form for convenience
Despite marketing claims about superior absorption or effects, research consistently shows that creatine monohydrate remains equally effective while being the most cost-effective option. Dr. Huberman and other experts he interviews specifically recommend creatine monohydrate, particularly the Creapure® form, which uses a water-based production process rather than an acid-based one.
Should creatine dosage differ between men and women?
Based on the information in your blog, dosage should be primarily based on body weight rather than gender. Dr. Stacy Sims confirms that for women, 3-5 grams of creatine monohydrate daily is standard, which is similar to the general recommendation for smaller individuals (130-180 pounds). Larger individuals (185-250 pounds) might benefit from 10-15 grams daily. The key factor is body size rather than gender, though women who are concerned about water retention might prefer to start at the lower end of the recommended range and adjust based on individual response.
Why does creatine sometimes cause stomach discomfort?
Creatine can cause stomach discomfort for several reasons:
High doses (like 30g) can pull too much fluid into the intestines, leading to GI distress as mentioned by Dr. Galpin.
The production method matters – acid-washed creatine (as opposed to water-processed varieties like Creapure®) may increase the likelihood of stomach issues according to Dr. Sims.
Taking creatine on an empty stomach can increase the chance of digestive discomfort.
To minimize stomach issues, consider taking creatine with food, starting with lower doses and gradually increasing, ensuring adequate water intake when taking creatine, and choosing a high-quality product like Creapure® that uses water-based processing methods.