Dr. Andrew Huberman has gained recognition for his work in neuroscience and for sharing valuable insights on supplements that can improve cognitive function and overall health. One supplement that has gained prominence in his discussions is creatine. Widely known for its applications in athletic performance, creatine is a molecule that stores high-energy phosphate groups, which ultimately contributes to the regeneration of ATP, the primary energy carrier in the body. Andrew Huberman recommends taking 5g of Momentous Creatine Monohydrate daily.
In his research, Dr. Huberman has delved into the appropriate dosage and preferred brand for creatine supplementation. His recommendations are based on scientific literature and professional experience, striving to maximize benefits while minimizing potential risks. By exploring Dr. Huberman’s insights, individuals seeking to improve their cognitive and physical performance can make informed decisions about incorporating creatine into their daily regimen.
Momentous has partnered with Huberman Lab and is what Huberman currently takes for the majority of his supplements. Use code ‘brainflow’ for 15% off on the Momentous website.
Creatine Dosage Recommendations
Dr. Andrew Huberman recommends daily creatine consumption to support health, fitness, and cognitive performance. Creatine is a molecule that stores high-energy phosphate groups ultimately leading to the regeneration of ATP, the body’s primary energy carrier. The benefits of creatine supplementation include enhanced exercise performance, faster recovery, and positive effects on brain function.
Dr. Huberman suggests taking 5 grams of creatine daily for optimal results. This dosage is consistent with the widely accepted recommendation for creatine supplementation, as research shows that daily consumption of 5 grams effectively increases muscle stores of creatine, supports exercise performance, and enhances recovery.
Choosing a high-quality creatine supplement is crucial to ensure its purity and effectiveness. Dr. Huberman has specifically endorsed Momentous Creatine Monohydrate. Creatine monohydrate is the market’s most researched and well-established form of creatine. When selecting a creatine supplement, looking for a reputable brand that offers third-party testing and transparent sourcing, such as Momentous, is essential to ensure the highest quality product.
One of Dr. Huberman’s core fitness and overall health principles is to emphasize proper nutrition, hydration, and sleep. Incorporating creatine supplementation into a balanced lifestyle with regular exercise, a nutrient-dense diet, and adequate sleep can further improve performance, recovery, and cognitive function.
In conclusion, Dr. Andrew Huberman recommends taking 5 grams of creatine daily and opting for a high-quality creatine monohydrate supplement to enhance exercise performance, support recovery, and promote cognitive health. Integrating a creatine supplement with a balanced lifestyle can result in the most significant benefits for overall fitness and well-being.
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Choosing the Right Brand
When selecting a creatine supplement, focusing on product quality and being confident in its effectiveness is crucial. Dr. Andrew Huberman, a renowned neuroscientist and advocate for health and longevity, recommends Momentous Creatine (use code ‘brainflow’ for 15% off) for daily use. Momentous is known for its dedication to providing top-quality supplements backed by science.
One of the most critical factors to consider when choosing a creatine brand is the form of creatine used. The majority of research on creatine suggests that creatine monohydrate is the safest and most efficient form of the supplement. Therefore, looking for a product that contains creatine monohydrate as its primary ingredient is essential.
Another critical aspect to consider is third-party testing and certification. High-quality creatine supplements undergo rigorous testing to ensure purity, potency, and the absence of any contaminants. Look for products that have been tested and certified by reputable organizations, such as NSF International or Informed-Choice.
Adhering to the suggested creatine dosage is crucial when following Dr. Huberman’s recommendations. The Huberman Lab’s Foundational Fitness Protocol suggests taking 5 grams of creatine daily to maximize its benefits on exercise performance. Alongside creatine, Dr. Huberman emphasizes the importance of foundational supplements like whey protein and vitamin D to support overall health and well-being.
In summary, when choosing the right brand of creatine supplement, prioritize products that contain creatine monohydrate, ensure they have undergone third-party testing, and look for reputable brands like Momentous that are backed by science. Following these guidelines will help you make an informed decision as you integrate creatine into your daily supplement routine.
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Health Benefits of Creatine
Cognition and Brain Function
Creatine is known to support cognition and brain function by improving the energy supply in neurons. According to Dr. Andrew Huberman, taking a daily dose of 5g creatine can help maintain good cognitive function. Combining creatine with other nootropics like Momentous Alpha-GPC can further benefit mental performance. Huberman has his own curated Focus and Cognition Stack available through Momentous.
Research shows that creatine can buffer adenosine triphosphate (ATP) – the primary energy molecule in the brain – which allows for more efficient neuronal functioning. This increased efficiency might lead to improved concentration and memory.
Physical Performance and Recovery
Creatine is well-known for its benefits in physical performance and recovery. A daily intake of 5g can effectively increase exercise performance, muscle strength, and endurance. By helping regenerate ATP, creatine can boost the energy supply in muscle cells, which is essential for high-intensity workouts.
Moreover, creatine has been shown to enhance muscle recovery by reducing inflammation and muscle damage associated with intense exercises. It can also improve the efficiency of protein synthesis, promoting muscle growth and repair. Thus, adding whey protein into the mix, as recommended by Dr. Huberman, can maximize the gains from creatine supplementation.
Longevity and Strength
Apart from enhancing cognition and physical performance, creatine also exhibits the potential to promote longevity and strength. Studies suggest that creatine can suppress age-related muscle loss and increase overall strength, making it particularly useful for older adults who want to maintain muscle mass and mobility.
Furthermore, some findings show creatine’s potential in neuroprotection against age-related brain disorders, such as Alzheimer’s and Parkinson’s, by improving mitochondrial function and reducing oxidative stress in the brain.
To summarize, creatine offers a range of health benefits spanning cognitive function, physical performance, and longevity. As Dr. Huberman recommended, a regular intake of 5g per day can potentially enhance the overall quality of an individual’s life.
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Creatine and Testosterone
Creatine is a popular supplement among athletes, fitness enthusiasts, and professionals for enhancing strength and performance. However, it has also been linked to the possible improvement of testosterone levels in some studies.
Testosterone, an essential hormone responsible for muscle growth, sexual function, and overall vitality, can be affected by various factors like age, diet, and lifestyle. There are various natural interventions and supplements to increase testosterone levels, such as Tongkat Ali and Fadogia Agrestis. Huberman has his own Hormone Stack available over at Momentous, including both of these supplements. However, taking a closer look at the relationship between creatine and testosterone is essential.
Creatine increases the body’s phosphocreatine stores, which helps regenerate adenosine triphosphate (ATP) levels during intense activities. This process contributes to short-term energy and better performance during workouts. The relationship between creatine and testosterone can be discussed in two aspects.
First, some research suggests that creatine supplementation might lead to a temporary increase in testosterone levels. Although limited, these studies show that taking creatine can moderately raise testosterone levels, particularly during high-intensity training or resistance exercise. This increase might contribute to improved muscle growth and strength. However, more robust and long-term studies are needed to confirm this effect.
Second, creatine may increase luteinizing hormone (LH) production, a hormone responsible for stimulating testosterone synthesis in the testes. A study published in the Journal of Strength and Conditioning Research observed a significant increase in LH levels seven days after creatine supplementation. This observation implies that creatine might indirectly affect testosterone production in the body.
While creatine’s primary role is not to boost testosterone levels, it may have secondary benefits in supporting hormonal balance and performance. However, it is crucial to note that the relationship between creatine and testosterone is still not fully understood, and further research is required to substantiate any claims.
For those interested in Andrew Huberman’s choice of creatine, he prefers Momentous Creatine, and his recommended dosage is 5g daily.
Keep in mind it’s essential to consult with a healthcare professional before starting any supplementation regimen, especially for those with pre-existing medical conditions or taking medications that may interact with certain supplements.
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Additional Supplements for Optimal Results
Omega-3 Fatty Acids and EPA
Omega-3 fatty acids are essential nutrients for overall health and well-being. They are crucial for brain health, as they contribute to the maintenance of optimal cell membrane fluidity and support neurotransmitter function. EPA (eicosapentaenoic acid) is one of the essential omega-3 fatty acids and has been shown to play a vital role in reducing inflammation, maintaining cardiovascular health, and improving cognitive function. For optimal results alongside creatine supplementation, consider incorporating an omega-3 supplement that includes EPA.
Sleep Supplements and Melatonin
Quality sleep is crucial for recovery and overall health. Several sleep supplements can help improve sleep quality and support the body’s natural sleep cycle. Melatonin is a hormone that regulates the sleep-wake cycle and is often used as a supplement to promote restful sleep. Inositol and GABA are other helpful sleep aids Dr. Andrew Huberman recommends, taking at doses of 900 mg and 100 mg before bed to enhance relaxation and promote deeper sleep. Glycine, taken at a dosage of 2 grams, may also improve sleep quality. Huberman has his Sleep Stack available over at Momentous (code ‘brainflow’ for 15% off).
Choline and Alpha-GPC
Choline is an essential nutrient involved in various bodily functions, including the production of the neurotransmitter acetylcholine, which plays a crucial role in memory, mood, and muscle control. Alpha-GPC is a choline-containing compound that supports the production of acetylcholine in the brain, enhancing cognitive function and focus. Dr. Huberman suggests taking 300 mg of Alpha-GPC to support brain health and cognitive function.
In conclusion, while creatine is a powerful supplement for brain health and performance, adding omega-3 fatty acids, sleep aids, and choline-based supplements can further enhance these effects. By incorporating these supplements into your routine, you can support your optimal cognitive, physical, and overall health.
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When to Expect Results
Creatine is a popular supplement often used to enhance athletic performance, support overall health and well-being, and promote exercise recovery. Dr. Andrew Huberman, a renowned neuroscientist, recommends taking 5 grams of creatine daily to optimize these benefits1.
Individuals might experience varying results when using creatine; however, consistent use and proper timing can help maximize its effectiveness. Typically, one can expect to see noticeable improvements in performance and recovery within a few weeks of regular creatine supplementation2.
It is important to note that the body’s response to creatine is influenced by factors such as genetics, muscle mass, and exercise habits. Consequently, some individuals may notice substantial results within a shorter period, while others might require a longer duration to experience the supplement’s full benefits.
When beginning creatine supplementation, it is common for users to undergo a loading phase where a higher dosage is taken for the first five to seven days. This practice helps to quickly increase muscle creatine stores, leading to expedited results in terms of performance and recovery3. However, Dr. Huberman recommends a daily intake of 5 grams without specifying a loading phase.
In conclusion, expecting results from creatine supplementation for performance, health, exercise, and recovery varies from person to person. However, with consistent and proper dosage, most individuals can anticipate noticeable improvements within a few weeks.
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Creatine Safety and Potential Side Effects
Creatine is a popular supplement known for enhancing strength, power, and muscle mass. In recent years, notable figures such as neuroscientist Andrew Huberman have also taken creatine for cognitive improvements. Before delving into its use, it’s essential to understand creatine’s safety and potential side effects.
When used at appropriate doses, creatine is likely safe to take for up to five years. However, like any dietary supplement, choosing a product that adheres to recommended manufacturing practices and third-party testing is essential to ensure the product’s quality.
One of the main concerns with creatine use is dehydration and muscle cramps, which could result from the body’s increased need for water to absorb and utilize creatine. Nevertheless, drinking ample water and staying hydrated can effectively negate this risk. Some individuals report weight gain due to water retention when using creatine, which is usually temporary and subsides once creatine use is discontinued.
There have been concerns about creatine’s effects on kidney and liver function. However, research indicates that regular use of creatine at recommended dosages does not harm the kidneys or liver in healthy individuals.
Regarding cognitive benefits, creatine supplementation has positively affected memory and attention, especially for vegetarians and vegans who typically have lower baseline creatine levels. Although not directly related to magnesium threonate, creatine plays a significant role in cellular energy production, which could affect brain health, depression, and overall longevity.
In conclusion, creatine is generally regarded as safe when used appropriately. Both athletes and those seeking cognitive improvements, like Andrew Huberman, can benefit from its numerous potential advantages. To minimize possible side effects, choose high-quality creatine products, stay well-hydrated, and follow recommended dosages.
Conclusion
Dr. Andrew Huberman has established himself as an authority on neuroscience and supplements in health and performance. His knowledge and motivation for improving brain health have led him to recommend specific supplement dosages and brands to enhance cognitive function and overall well-being.
Dr. Huberman endorses using creatine as an essential supplement for both brain health and physical performance. He suggests a daily dosage of 5g for individuals weighing 180 lbs or more and 1-3g for those under 180 lbs. This recommendation is based on scientific evidence demonstrating the effectiveness of creatine in supporting ATP regeneration and improved energy levels in the body.
As for the brand, Dr. Huberman advocates for Momentous Creatine as a reliable choice among available options. Momentous Creatine stands out due to its high-quality sourcing and testing standards, ensuring users receive a potent and pure product. Incorporating this creatine supplement into one’s routine may contribute to better exercise endurance, increased strength, and enhanced mental sharpness.
In conclusion, Dr. Andrew Huberman’s research-backed recommendation of creatine is a valuable resource for individuals seeking to optimize their performance and cognitive health. By following his guidance on dosage and selecting a reputable brand like Momentous, users are better equipped to reap the benefits of creatine supplementation.
References
- https://www.reddit.com/r/HubermanLab/comments/wp4kj4/ive_started_taking_5_g_creatine_every_day_as/ ↩
- https://www.healthline.com/nutrition/creatine-loading-phase ↩
- https://examine.com/supplements/creatine/research/#dosing ↩