Creatine Monohydrate

Creatine Monohydrate is highly regarded in the context of supplementation for various physical and cognitive benefits. Here are some key insights from Andrew Huberman and his guests on the Huberman Lab podcast:

1. Overall Effectiveness:

   • Creatine Monohydrate is considered the "Michael Jordan of all supplementation" due to its wide-ranging benefits, from muscle mechanics to neurological functions. It has an incredibly strong safety profile and significant effects on physical health and performance 1.

2. Dosage:

   • The standard recommendation is around 5 grams per day. However, the dosage can be adjusted based on body weight. Smaller individuals might use closer to 3 grams, while larger individuals might go up to 10 grams or more per day 2 3. Timing of intake appears to be irrelevant 2.
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       1

       Power of Creatine

       03:17:23
       
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       2

       Creatine Insights

       04:36:27
       
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       3

       Creatine Insights

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       4

       Creatine Benefits

       00:05:15
       
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       5

       Creatine for Headaches

       01:09:38
       
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       6

       Creatine for Headaches

       01:02:11
       
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       7

       Creatine and Depression

       01:14:47
       

3. Cognitive Benefits:

   • Creatine is useful not just for physical performance but also for cognitive enhancement. It supports brain metabolism and has been studied for its potential effects on memory, executive function, and possibly even mood disorders like depression and neurodegenerative diseases 4 3.

4. Benefits for Headaches and TBI:

   • Creatine Monohydrate has shown potential in treating headaches, particularly those due to traumatic brain injury (TBI). It can help reduce the intensity and frequency of these headaches, and it is considered a safe and cost-effective option 5 6.

5. Relation to Depression:

   • Studies indicate that creatine can enhance the response to SSRIs (a type of antidepressant) and might independently support mood improvement by affecting brain circuitry related to neuroplasticity 7.

These points highlight the versatile benefits of creatine and support its use as a staple supplement for both physical and cognitive enhancements, as endorsed by Andrew Huberman.