Andrew Huberman on Creatine
20 episodes · 39 references · 2021–2025
- Huberman takes 5–10g creatine monohydrate daily for both physical performance and cognitive benefits, and has done so since his teens - He cites 66 studies showing 12–20% power output increases, plus evidence for brain function, hydration, and depression treatment - He warns creatine can increase DHT and hair loss in susceptible individuals, and may worsen mania
Consumption
- Takes 5–10g creatine monohydrate powder daily; recently increased to 10–15g based on body weight - Has supplemented since his teens, initially loading 15–25g/day in college before settling on a maintenance dose - Views it as a "baseline insurance policy" for both exercise performance and forebrain function
Benefits
- Cites 66 studies showing 12–20% increases in power output; enhances phosphocreatine stores for short intense efforts - Acts as a brain fuel source, enhancing frontal cortical function, and may support cognition under sleep deprivation, high altitude, or TBI - Augments SSRI effectiveness for major depression, particularly in women, per a 2012 American Journal of Psychiatry study
Best Practices
- 5g/day for people under 180 lbs; 10–15g/day for those over 185 lbs to reach cognitive and physical thresholds - Creatine monohydrate is the recommended form — least expensive, mixed in water, with or without food - No loading phase needed; daily consistent dosing works regardless of timing
Cautions
- Can increase DHT levels, potentially causing hair loss in DHT-susceptible individuals - Has been shown to increase mania in people who are already manic - If hair loss occurs, Huberman advises stopping creatine to see if it reverses
“Creatine obviously is a great supplement for raising DHT. Some people are DHT hyper-responders to creatine.”
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“I Take 5 to 10 gram of creatine just creatine monohydrate powder frankly any creatine monohydrate powder should be sufficient.”
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“I started taking creatine in college, often in a loading mode of 15 to 25 grams per day, but nowadays I just take about five grams. In addition to muscle size and strength, it is vitally important for forebrain function, which is responsible for planning action and setting rules and context.”
Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
“I've been taking creatine since my teens because I heard back then that it would help make me stronger.”
How A Doctor Cured His Own Terminal Disease | Dr. David Fajgenbaum
“Creatine seems to have a performance-enhancing effect. There are 66 studies showing that power output is greatly increased anywhere from 12 to 20%.”
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
“The American Journal of Psychiatry in 2012 published a study of oral creatine monohydrate and what it found is that it could augment or enhance the response to a selective serotonin reuptake inhibitor, in particular in women with major depressive disorder.”
Understanding & Conquering Depression | Huberman Lab Essentials
“Phosphocreatine is great for short intense bouts of effort. You can load your muscles with more creatine.”
How to Build Endurance | Huberman Lab Essentials
“Creatine can actually be used as a fuel source in the brain and there's some evidence that it can enhance the function of certain frontal cortical circuits.”
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
“Consuming 5 to 10 grams of creatine monohydrate per day is going to benefit strength and muscle mass and likely cognition to some extent.”
Tools for Nutrition & Fitness | Dr. Layne Norton
“If you weigh, say, 185 pounds to 250 pounds, you can get away with and probably should be taking 10 grams or so of creatine per day, which is what I do.”
Science-Supported Tools to Accelerate Your Fitness Goals
“I take 10 grams of creatine monohydrate per day. I sometimes forget to take it, that's why I take 10 grams.”
Supplements for Longevity & Their Efficacy | Dr. Peter Attia
“I've long been taking five grams of creatine monohydrate per day.”
Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
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