Expert Consensus Score
Creatine
Universal Consensus
out of 5
Based on 50 videos across 5 experts · Updated 2026-03-19
Expert Positions
The Verdict
All 5 experts actively recommend creatine supplementation. Huberman, Attia, and Patrick are the strongest advocates, each featuring dedicated deep dives on creatine's benefits for both physical performance and cognitive function. Johnson includes creatine in his Blueprint longevity stack. Hyman recommends it as one of his six essential daily supplements for muscle mass, insulin sensitivity, and brain health.
Quick Protocol
Dosage
3-5g daily for general health and performance (Huberman, Attia, Johnson). Up to 10g/day for enhanced cognitive benefits (Attia, Patrick). Up to 10-20g/day during acute high-stress periods like sleep deprivation (Attia, Patrick).
Form
Creatine monohydrate only — NSF-certified preferred (Attia). Avoid gummies and capsules due to potential ineffectiveness and inconvenience (Attia). Powder mixed in water or a shake is the most effective delivery method.
Timing
Timing is flexible. Post-workout may be slightly preferred to avoid GI distress when combined with pre-workout stimulants (Attia, Norton). Johnson takes it as part of his morning supplement drink. No need for cycling — creatine does not operate on a hormonal feedback loop (Attia, Norton).
Key Findings
- Creatine serves as a high-energy phosphate donor that replenishes ATP during short, intense activities — it is one of the most studied and validated performance supplements available.
- The brain consumes 20% of the body's energy, and supplemental creatine helps recycle ATP more efficiently to support cognitive processing, especially during sleep deprivation, stress, and aging (Patrick, Attia).
- Creatine monohydrate is the gold standard form — expensive alternative forms like HCL, ethyl ester, or buffered creatine offer no additional efficacy over plain monohydrate (Attia, Norton).
- 5g daily is sufficient for muscle saturation without a loading phase. Loading phases (20g/day for 5-7 days) can accelerate saturation but often cause GI discomfort (Attia, Huberman).
+ 4 more findings in the full report
Read the Full Creatine Report
Expert deep dives, video citations with timestamps, risks, synergies, and detailed protocol.
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