Expert Position

What does Andrew Huberman say about creatine?

Stanford neuroscientist, host of the Huberman Lab podcast

Andrew Huberman scales creatine to body weight - around 5 grams a day for someone about 180 pounds, and he notes larger people may need more. He recommends monohydrate specifically, and covers its cognitive effects alongside the strength and bone-density ones.

On the record (3)

What he takes

“So, I personally take creatine five grams per day and have for a very long time”

Andrew Huberman · Sep 2025 · watch @ 7:36 →

The cognitive threshold he names

“creatine supplementation of five grams per day, that's creatine monohydrate, has been shown to improve cognition in people that aren't getting creatine from animal sources”

Andrew Huberman · Sep 2025 · watch @ 7:28 →

How he scales it to body weight

“for somebody who is about 180 pounds, five grams a day should be sufficient or so”

Andrew Huberman · May 2021 · watch @ 1:45:28 →

What Andrew actually says

  • • The dose is body-weight scaled. He gives 5 grams a day as enough at roughly 180 pounds rather than as a universal number.
  • • Monohydrate is the form he names - the same form every one of the five experts lands on.
  • • He takes it himself at 5 grams a day and has for years, and is candid that he has never come off it, so he cannot say what it does for him personally.
  • • He covers creatine well beyond muscle, including cognitive function, bone density, and high-dose protocols studied for headache frequency.

Where the other four land

All 4 other experts also take a positive position on Creatine.

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

Common Questions

How much creatine does Andrew Huberman recommend?

About 5 grams a day for someone around 180 pounds, scaled up for heavier people. He treats body weight as the variable rather than giving one fixed dose.

Which form of creatine does Huberman recommend?

Creatine monohydrate. It is the form with the deepest safety and efficacy record, and it is what all five experts in this set converge on.

Does Huberman say creatine helps cognition?

He covers creatine's cognitive effects alongside its physical ones, and has discussed higher-dose monohydrate protocols studied for reducing headache frequency.

See Andrew Huberman's full supplement stack.

Related: how much creatine per day, does creatine help brain function, best form of creatine