Andy Galpin on Creatine
6 episodes · 20 references · 2024–2025
- Galpin is a strong advocate for creatine, emphasizing its neuroprotective benefits for TBI, cognitive function, and vascular health beyond typical performance use - He recommends 5-10g daily as a baseline and loading doses of 20-30g for high-risk brain injury scenarios in his athletes - No evidence of personal consumption discussed; no stopped-taking or recommend-against references exist
Benefits
- Creatine reduces cortical damage after TBI by 35-50% by preventing mitochondrial dysfunction and maintaining membrane health - Effective for second impact syndrome — repeated head blows cause more damage when creatine is depleted prior to additional impacts - Two RCTs found 5g/day creatine added to antidepressants improved depressive symptoms; also improves cognitive function in brain injury and healthy aging
Best Practices
- Galpin recommends 5-10g/day as an ongoing prophylactic dose for most people - For athletes facing high-risk competition, he loads 20-30g/day for seven days prior; TBI research uses 0.4g/kg within 4 hours post-injury - High-dose creatine (0.35g/kg) attenuated cognitive decline after sleep deprivation in a recent study
Cautions
- GI distress (gas, bloating, stomach cramps) is the biggest risk, especially at loading doses of 20-30g/day - Creatine intake will very probably elevate creatinine levels above 1.35 mg/dL, which can be misread as kidney dysfunction - Elevated creatinine is expected in muscular individuals who lift weights and supplement creatine — not necessarily a health concern
“Creatine has been shown to reduce cortical damage following a TBI by anywhere between 35 to 50 percent. It's thought to prevent some of that mitochondrial dysfunction and help maintain membrane health.”
How & Why to Take Creatine for Brain Injury & Recovery | Dr. Andy Galpin
“Creatine has been shown to reduce cortical damage following a TBI by anywhere between 35 to 50%.”
Nutrition to Support Brain Health & Offset Brain Injuries
“I love seeing all the updates in that space and brain health and all these other benefits of it.”
Vascular Benefits of Creatine
“Creatine monohydrate often improves cognitive function in both brain injury and normal healthy aging folks. It is effective and has been shown in many models and many studies across many laboratories.”
How & Why to Take Creatine for Brain Injury & Recovery | Dr. Andy Galpin
“One of the things that's been shown with creatine is it is really effective for that second impact syndrome. Repeated head blows cause more damage if the creatine is depleted prior to the additional impacts.”
How & Why to Take Creatine for Brain Injury & Recovery | Dr. Andy Galpin
“Most of the data on creatine monohydrate for brain injuries typically uses dosages of about 20 grams per day. This is four times the typical dose you'll see for performance benefits.”
How & Why to Take Creatine for Brain Injury & Recovery | Dr. Andy Galpin
“A recent paper suggested that a very high dose of 0.35 grams per kilogram of body weight was enough to attenuate the drop in cognitive performance after sleep deprivation.”
How & Why to Take Creatine for Brain Injury & Recovery | Dr. Andy Galpin
“For my athletes, seven days or so prior to a high-risk situation or competition, we're going to up that dose to 20 to 30 grams for those seven days.”
How & Why to Take Creatine for Brain Injury & Recovery | Dr. Andy Galpin
“In this particular paper on kids with severe TBIs, they gave them 0.4 grams per kilogram of body weight within 4 hours post-injury and continued for 6 months.”
How & Why to Take Creatine for Brain Injury & Recovery | Dr. Andy Galpin
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