Consensus Report

Creatine

4.6

Universal Consensus

out of 5

Based on 50 episodes (85 hours analyzed) across the experts · Updated 2026-06-17

On the record

Checked against the tape: 2026-06-17

50 · 85 h
episodes · hours
5 / 5
experts on tape
27
timecoded clips
8
voices on tape

Voices: Andrew Huberman, Peter Attia, Rhonda Patrick, Bryan Johnson, Mark Hyman · guests Andy Galpin, Layne Norton, Darren Candow

At a glance

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Dose
Form
Timing
Evidence
Agreement
5 of 5 experts agree · 4 open disagreements

Expert Positions

Andrew Huberman
Andrew Huberman
Strongly Recommends
Peter Attia
Peter Attia
Strongly Recommends
Rhonda Patrick
Rhonda Patrick
Strongly Recommends
Bryan Johnson
Bryan Johnson
Includes in Blueprint Stack
Mark Hyman
Mark Hyman
Recommends as Essential Supplement

The Verdict

All 5 experts actively recommend creatine — and the consensus has expanded well beyond muscle. Huberman, Attia, and Patrick each feature dedicated deep dives on creatine as brain fuel for cognition under stress, sleep deprivation, and aging — not just strength and hypertrophy. Johnson includes it in his Blueprint stack; Hyman names it one of six essential daily supplements for muscle mass, insulin sensitivity, and brain health as we age. The most common worry — elevated creatinine on bloodwork — is a harmless artifact of muscle metabolism, not kidney damage.

Where They Disagree

Attia and Patrick suggest 10g/day or higher for cognitive benefits during stress, while Huberman and most other guests consistently recommend 3-5g/day as sufficient for both physical and cognitive benefits.

A recent study analyzed on Johnson's podcast suggested creatine may not be as beneficial for muscle gain as previously thought — though the hosts concluded the broader evidence still supports continued use for overall health.

+ 2 more disagreements in the full report

What the Tape Covers

27 clips across 20 videos

Where each expert stands on creatine, and the moment on the tape that shows it. Every timecode opens the source video at that second — check any of them yourself.

Andrew Huberman
Dr. Andrew Huberman Strongly Recommends

Huberman is the most prolific source on creatine, discussing it across 19 videos. He consistently recommends 5g/day of creatine monohydrate for both physical performance and cognitive function. In his dedicated Galpin series episode, creatine is highlighted as a top supplement for muscle performance, strength, bone density, and cognitive function. Huberman also covers creatine's role in TBI recovery, headache reduction, hormone optimization, and brain health. Multiple guests including Dr. Layne Norton, Dr. Andy Galpin, Dr. Kyle Gillett, Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Kelly Starrett all endorse creatine on his show.

6 more clips

Peter Attia
Dr. Peter Attia Strongly Recommends

Attia covers creatine across 12 videos with remarkable depth. His dedicated deep dive with Layne Norton covers mechanism of action (phosphate donor for ATP regeneration), muscle volumization via osmolyte effects, dosing protocols, safety profile, and myth-busting around hair loss and kidney damage. He calls creatine monohydrate the 'gold standard' and recommends 5g daily with no cycling needed. In a separate episode, he and Rhonda Patrick explore cognitive benefits under stress and sleep deprivation, suggesting 10-20g during high-stress periods. He personally supplements with creatine as part of his foundational stack alongside EPA/DHA, Vitamin D, and magnesium.

6 more clips

Rhonda Patrick
Dr. Rhonda Patrick Strongly Recommends

Patrick covers creatine across 5 videos, including a dedicated deep dive with Dr. Darren Candow, a leading creatine researcher. She explores creatine's evolving benefits beyond athletic performance into brain, bone, and cardiovascular health. She highlights its anti-catabolic and anti-inflammatory effects, its role in improving cognition during sleep deprivation, and emerging research on its safety for children, pregnancy, and vegans. In her Attia podcast appearance, she discusses personal protocols of 5-10g daily and suggests higher doses during high-stress periods. Multiple guests on her channel including Dr. Layne Norton and Dr. Stuart Phillips endorse creatine for both muscle and brain health.

6 more clips

Bryan Johnson
Bryan Johnson Includes in Blueprint Stack

Johnson covers creatine across 4 videos, including a dedicated podcast episode analyzing a recent study questioning creatine's muscle-building benefits. He includes creatine in his Blueprint longevity stack as part of his morning 'Green Giant' drink alongside glycine and CAKG. In his dedicated creatine episode, he analyzes study methodology and concludes that the broader benefits of creatine for cognitive function and metabolic health justify continued use. He recommends 5g/day, adjusted for body weight and dietary intake, and emphasizes body awareness through measurement and consistent health practices.

4 more clips

Mark Hyman
Dr. Mark Hyman Recommends as Essential Supplement

Hyman discusses creatine across 10 videos, recently adding it to his list of six essential daily supplements alongside a multivitamin, omega-3s, polyphenols, vitamin D, magnesium, and probiotics. He recommends creatine for supporting muscle mass, insulin sensitivity, and cognitive function as we age. Multiple guests on his show including Jim Kwik, JJ Virgin, and Dr. Gabrielle Lyon discuss creatine's benefits for brain health, muscle preservation, and performance. Hyman also prescribes creatine as part of personalized supplement plans for elite athletes like Colin O'Brady, citing its value for mitochondrial health and muscle recovery.

5 more clips

About This Analysis

This consensus report on Creatine is based on 50 videos (85 hours analyzed) from five longevity experts: Andrew Huberman, Peter Attia, Rhonda Patrick, Bryan Johnson, and Mark Hyman. Each expert's position was independently analyzed from their published video content, including lectures, podcast episodes, and Q&A sessions with 640+ guests, 310+ of them scientists and physicians.

The full report includes 9 key findings, dosage and protocol details, expert deep dives with direct video citations and timestamps, risk considerations, and related supplement synergies.

Frequently Asked Questions

How much creatine should you take per day?

All 5 experts recommend creatine. 3-5g daily is enough for general health and performance (Huberman, Attia, Johnson), and 5g saturates muscle without a loading phase. Attia and Patrick suggest up to 10g/day for cognitive benefits, and 10-20g daily during acute high-stress periods like sleep deprivation.

Do you need a loading phase for creatine?

No — a loading phase is optional and unnecessary. Five grams daily is sufficient for muscle saturation without loading (Attia, Huberman). A loading phase of 20g/day for 5-7 days can accelerate saturation but often causes GI discomfort like bloating and cramping, so most experts skip it.

Does creatine cause hair loss?

No robust evidence links creatine to hair loss (Attia, Norton, Candow). The single study often cited showed an increase in DHT but had significant methodological limitations. Attia's deep dive with Layne Norton specifically myth-busts the hair-loss concern alongside kidney-damage fears.

What is the best form of creatine?

Creatine monohydrate is the gold standard (Attia, Norton). Expensive alternative forms like HCL, ethyl ester, or buffered creatine offer no additional efficacy over plain monohydrate. Attia prefers NSF-certified powder mixed in water or a shake, and advises avoiding gummies and capsules, which can be underdosed or ineffective.

Does creatine help with brain function?

Yes. Beyond muscle, Huberman, Attia, and Patrick each feature dedicated deep dives on creatine as brain fuel for cognition under stress, sleep deprivation, and aging. The brain consumes 20% of the body's energy, and supplemental creatine helps recycle ATP more efficiently to support cognitive processing (Patrick, Attia).

Common Questions

What is the best form of creatine? How much creatine should you take per day? Is 20g of creatine a day too much? Does creatine cause hair loss? Does creatine help with brain function? Does creatine help with brain fog?

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