Dosage Lookup
Creatine
Universal
consensus
Consensus 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)
Notes
- Loading phases are optional and unnecessary for long-term use
- Elevated creatinine levels on blood tests are a common artifact in creatine users and athletes — this reflects muscle mass, not kidney damage
- Doctors should use cystatin C for accurate kidney assessment instead of creatinine (Attia, Norton)
- Stay well-hydrated when supplementing
Expert Positions
What Each Expert Says
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.
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