Huberman on Creatine: Benefits, Dosage, & Cognitive Effects

Creatine: The Ultimate Performance-Enhancing Supplement

According to Dr. Huberman, there are over 66 studies supporting the benefits of creatine supplementation.

The recommended dosage of creatine varies based on body weight. For individuals weighing around 180 pounds, 5 grams per day is sufficient. Heavier individuals may require 10-15 grams, while those lighter than 180 pounds can benefit from 3-5 grams or even 1-3 grams daily.

Creatine acts as a fuel source for high-intensity activities and has cognitive-enhancing effects. It is essential to stay well-hydrated and maintain adequate salt and electrolyte levels while supplementing with 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.

However, creatine may increase levels of dihydrotestosterone (DHT), a hormone that can lead to male pattern baldness in some individuals.

Women who take creatine generally do not experience hair loss or facial hair growth, but individual results may vary.

Another powerful performance-enhancing supplement is beta-alanine, which supports exercises in the 60-240 second range, such as interval training and weightlifting with 8-15 repetitions. The standard dose is between 2-5 grams, and it has been shown to improve muscular endurance, reduce fatigue, and even decrease body fat while increasing lean mass.

In addition to creatine and beta-alanine, electrolytes are crucial for optimal performance. Proper hydration and electrolyte balance can significantly enhance an individual’s physical capabilities.

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