Some say 5 grams per day is standard or sufficient 410, while others suggest 10 grams or more depending on body weight or brain health goals 127.
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01 · Andrew Huberman
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to give an individual based on their body weight. So you don't have to get really specific about this, but 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. Whereas if you weigh less than that, 5 grams or maybe even 3 grams is sufficient. Now, I discussed this with Dr. Andy Galpin during that series, and one of the things that I've started to do since the closure of that series is to take more creatine per day. So now I'm taking 10, sometimes even as much as 15 grams per day of creatine. Again, this is powdered creatine monohydrate. My stomach tolerates it very well, but frankly, I don't tend to get stomach aches
66 studies... So 18 studies supporting that muscle creating content can be increased by ingesting creatine. How much creatine? Well, I asked the experts and they tell me that for somebody who is about 180 pounds, five grams a day should be sufficient or so. Heavier than 180, so if you got like if you're a 220 pound or 230 pound person, 10 to 15 grams of creatine. People lighter than 180 pounds maybe three to five grams of creatine or even one to three grams. Creatine is a fuel source for early in bouts of activity for high intensity activity. It is also a fuel source for neurons in the brain
started supplementing so you take 20 gram per day for a week and then you go down to a maintenance dose of$ 10 grams per day indefinitely um that the loading dose isn't necessarily recommended anymore um it's pretty much just start taking 5 to 10 grams per day tomorrow and never stop it um so the loading dust doesn't appear to be optimal unless for some reason you need to get your muscle creatine stores up you know in the next few days then you need to take a loading dose but for most people that doesn't appear to be important so it's pretty easy supplement to take it doesn't matter what time of day you take it because it doesn't have the acute benefits so just find the time during the day when it works and makes sense to take it Take 5 to 10 gram and just
of creatine, taking it a bunch of times per day and then backing off? Or just taking it consistently at the-- I think 5 grams per day is the typical dose that people take. LAYNE NORTON: So again, no solutions, only trade-offs. You can load it. And you will saturate your phosphocreatine stores faster, usually within a week. If you just take 5 grams per day, it'll take two, three, four weeks. But you will get to the same place. And you're probably going to have a much lower risk of GI issues. Creatine can be a gut irritant. If it is for some folks, I would recommend splitting it
naturally occurring molecule. We it's we get we produce around 2 to three grams of creatine per day. Gets secreted from a bit from the brain, but a lot from the liver. And 2 to three grams a day is great, but it's not enough. So, we have to supplement with it. And all through the 90s and all through the 2000s, people were supplementing with five grams a day. That is this scoop here. 5 g of creatine per day. Now that we're getting more uh rigorous with our brain health studies, we have found that creatine has enormous benefits for the brain. But here's the problem. When you have 5 g of creatine, you're saturating
that's just the honest truth um if you're 225 PBS you're not going to get the same dosage of creatine as 125 pound girl that's just just like this is not what we're going to do so we may slide that number down a little bit closer to three for the the smaller girl boy doesn't matter it's just Fe physical size if you're one of our 275 or 330 lb offensive right tackles in the NFL you're not going to get the same same dosage as everybody else so that number is going to go up to seven 8 n maybe even 10 grams a day there so that's just kind of the scale in general if you wanted an easy answer for five grams is the standard taken after training the timing doesn't matter totally irrelevant take it in the morning breakfast take it at night take it anytime you want take it pre um we tend to put it in a lot of
and for the ladies listening this is not going to make you bigger I just want everyone to be aware of that you can start minimum recommendation is five grams a day you can take it pre-workout post-workout at night in the morning in your coffee you can take it anytime anywhere wow if you want the more brain health benefits so I mentioned earlier my father had a stroke in 2019 I would get him to be taking 10 to 12 gram of creatine because you do lose the bioavailability when it crosses a bloodb brain barrier and it's uptaken by the neurons so you want more there to start with yes and it's a powder that you put in water just a a scoop it usually comes in a 5 G soup but Louisa can't we get
children as soon as these people in Scotland got head trauma they put them on 0.4 grams of creatine per kilogram so about 20 these are just children immediately and over six months these children that were taking creatine had substantial improvements in self-care and efficacy no blood bile markers were taken but at least it showed the Improvement in recovery so instead of waiting till you get hit why not take the preventative role and that's why again I think for me and again it's it's it's opinion but we've seen some data to suggest that 10 grams might be a good viable dose um more or even a little bit less depending on why you're taking it but I personally take it from a whole body perspective I don't play any contact Sports um now but who knows I
went into I did my PhD thinking I'm going to find the the secret anabolic you know trigger and and just get enough protein okay let's talk you mentioned it already creatine monohydrate yeah very popular uh back in the day when I was a kid it was 30 grams a day loading and then a maintenance phase I think these days people are kind of just doing five grams a day every day right yeah I mean loading will get you so really what looking to do is saturate your phosphor creatine stores in your muscle cell and you can do that through loading or you can do it through maintenance phase if you do it through loading it'll saturate in 5 to seven days if you do it through maintenance it'll take about 3 to four weeks downside to loading more uh GI
lot of people will get pretty bad GI irritation with loading creatine in terms of like GI bloating nausea those sorts of things so um if you just take you're playing a long game it doesn't really matter right I mean you're talking about getting the results you want in one week as opposed to three weeks it's really not a big difference so if you just want to take five grams a day within a few weeks she'll be saturated and you'll be getting the same benefits so it's really I guess if you were somebody who'd never taken it before and you've got like a big athletic event coming up and you really want to be on it for it that could make sense but for most people I would say just take five grams a day and
>> Okay. Well, first let's talk about dose because that's important. And I think that that was where initially when researchers were looking into like the effects of creatine on the brain. The five grams a day didn't seem to be doing anything in terms of like getting creatine into the brain. And so the question >> So creatine is crossing the bloodb brain barrier. That's established. >> It it is. However, the muscles are greedy as hell. >> Ah, lovely. Greedy muscles. >> Yeah, the greedy muscles. And so they're when you're taking in up to about five grams of of creatine, they're they're consuming it. They're they're taking their share. >> Especially if you're training. >> It's if you're training, it's like Yeah,
increasing level of confidence? Okay. Well, first let's talk about dose because that's important. And I think that that was where initially when researchers were looking into like the effects of creatine on the brain, the five grams a day didn't seem to be doing anything in terms of like getting creatine into the brain. And so the question So creatine is crossing the bloodb brain barrier that's established. It it is. However, the muscles are greedy as hell. Ah, those lovely greedy muscles. Yeah, the greedy muscles. And so they're when you're taking in up to about 5 g of of creatine, they're they're consuming it. They're they're taking their share. Especially if you're training. If you're training, it's like Yeah,
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