Creatine. Peter Attia, Huberman, Andy Galpin, Dr Mike RP, Rhonda Patrick. Pros/cons, use cases, recommendations

Here's a summary of the insights and recommendations from experts like Andrew Huberman, Andy Galpin, Peter Attia, and Rhonda Patrick on creatine:

Benefits of Creatine

1. Muscle Performance: Creatine is well-known for enhancing muscle strength, recovery, and hypertrophy. It's highly effective in improving power output and muscle size Andy Galpin 1.

2. Cognitive Function: There's growing evidence that creatine positively impacts cognitive functions, such as memory and decision-making. It's also being explored for its potential benefits in neurological disorders and mood enhancement 1 2.

3. Bone Health: Studies suggest creatine may help improve bone mineral density, particularly in postmenopausal women, indicating a broader benefit beyond just muscle growth 3.

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     Creatine Benefits

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     Optimizing Performance

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     Creatine Insights

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     Creatine for Headaches

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4. Headache Reduction: Creatine might also reduce the frequency and intensity of headaches, including those associated with traumatic brain injuries 4.

5. Affordable Supplement: Despite recent price increases, creatine remains a cost-effective supplement with a strong return on investment owing to its extensive benefits 5.

Dosage and Use

• Standard Dosage: 5 grams per day is commonly recommended, though it can be adjusted for body size. Larger individuals may require up to 10 grams daily. Timing is flexible, as creatine can be taken at any time without losing effectiveness 6.
• No Loading Phase Required: While historically a loading phase was suggested, current expert advice typically settles on a consistent daily intake without the need for loading 2.
• Hydration: It's suggested to consume creatine with carbohydrates to enhance absorption, though this is not mandatory 5.

Considerations and Side Effects

• Creatine is considered safe with minimal side effects for most people 7. Long-term studies in higher doses (20 grams daily) showed no adverse effects on kidney health even in specific vulnerable groups like postmenopausal women 3.

These insights reflect the consensus among trusted experts that creatine is a versatile supplement beneficial for a wide array of physiological needs beyond just muscle enhancement.