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Use creatine to protect your brain from head injuries: Repeated head injuries can lead to second-impact syndrome, where a subsequent injury before full recovery causes rapid and potentially permanent brain damage. This is a significant risk for athletes, military, or anyone prone to traumatic brain injury (TBI) or concussions....

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Andy Galpin, PhD

146,649 subscribers

137,470 次观看 • 2 年前 •via X (Twitter)

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10 条评论

Andy Galpin, PhD 的头像
Andy Galpin, PhD2 年前

Check out the full episode on all major podcast platforms or at Additionally, if you want to dive deeper into the benefits and research of creatine, @Examinecom is a great resource: 

Luke Hamilton 的头像
Luke Hamilton2 年前

This is incredible! The supplement that just keeps on giving.

Marissa Allen 的头像
Marissa Allen2 年前

@hubermanlab Love this information. I’ve supplemented creatine for over a decade and always will. Supplements like it, magnesium, collagen, and a good omega 3 are some of my staples…

Andy Galpin, PhD 的头像
Andy Galpin, PhD2 年前

@hubermanlab You'll probably love this week's episode then!

Tavis Piattoly,MS,RD 的头像
Tavis Piattoly,MS,RD2 年前

Yes but Omega 3 should be the first course of action to reduce nuerofilament light and mitigate the impact of TBI/Concussion. Optimizing Omega 3 Index can protect the brain.

Andy Galpin, PhD 的头像
Andy Galpin, PhD2 年前

Not necessarily. Of course O3 are great. You might want to check out the episode or even our recent review article.

Andrew 的头像
Andrew1 年前

Will creatine and other supplements help post concussion symptoms? My head injury is almost 1 year old and still have headaches and other post concussion symptoms Thank you 🙏🏻

Andy Galpin, PhD 的头像
Andy Galpin, PhD1 年前

Yes!

JGMMA 的头像
JGMMA2 年前

@hakaimaun for when we spar 🥊

Abhinav Shukla 的头像
Abhinav Shukla2 年前

Hey @DrAndyGalpin i get massive water retention in my face when on Creatine probably the only supplement i have tried & i would want to . People say it subsides after few months ? I never reached that stage . Whats your opinion or experience ?

相关视频

-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!
0:57

-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!

Wendi A. Irlbeck MS, RDN, LD, CISSN

24,597 次观看 • 1 年前

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.
0:39

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

Dr. Rhonda Patrick

331,839 次观看 • 1 年前

Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.
2:52

Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.

Layne Norton, PhD

17,692 次观看 • 9 个月前

Creatine is not just for muscle. At the right dose, it may meaningfully support brain energy too. About 5 g/day is enough to keep muscle stores saturated, but research suggests around 10 g/day may be needed to meaningfully increase brain creatine. Doses used during sleep deprivation (around 0.35 g/kg body weight, often landing near 20–30+ g) have been shown to blunt or even reverse cognitive deficits under extreme stress. If you supplement, creatine monohydrate is the most studied form, and choosing an NSF Certified for Sport product adds an extra layer of quality assurance.
1:21

Creatine is not just for muscle. At the right dose, it may meaningfully support brain energy too. About 5 g/day is enough to keep muscle stores saturated, but research suggests around 10 g/day may be needed to meaningfully increase brain creatine. Doses used during sleep deprivation (around 0.35 g/kg body weight, often landing near 20–30+ g) have been shown to blunt or even reverse cognitive deficits under extreme stress. If you supplement, creatine monohydrate is the most studied form, and choosing an NSF Certified for Sport product adds an extra layer of quality assurance.

FoundMyFitness Clips

29,835 次观看 • 4 个月前

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.
2:55

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

Dr. Rhonda Patrick

86,509 次观看 • 10 个月前

We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️
8:18

We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️

Layne Norton, PhD

193,122 次观看 • 1 年前

Creatine is probably not harming our kidneys. Studies using doses up to 11 grams per day for a year have found no harmful effects on kidney, liver, or cardiovascular markers in healthy people. Yet the “creatine ruins your kidneys” myth refuses to die. Even some healthcare professionals still repeat it. Creatine breaks down into creatinine, which shows up on blood tests. If you supplement with creatine, your creatinine levels can go up, but that doesn’t automatically mean your kidneys are failing. It often just means… you’re taking creatine. If you take creatine and your lab work shows elevated creatinine, it’s often a false alarm, not a sign your kidneys are shot. A more reliable marker of kidney function to use when taking creatine is cystatin C. Creatine has plenty of debates around it. But at this point, in healthy people using reasonable doses, “it wrecks your kidneys” shouldn’t be one of them.
2:26

Creatine is probably not harming our kidneys. Studies using doses up to 11 grams per day for a year have found no harmful effects on kidney, liver, or cardiovascular markers in healthy people. Yet the “creatine ruins your kidneys” myth refuses to die. Even some healthcare professionals still repeat it. Creatine breaks down into creatinine, which shows up on blood tests. If you supplement with creatine, your creatinine levels can go up, but that doesn’t automatically mean your kidneys are failing. It often just means… you’re taking creatine. If you take creatine and your lab work shows elevated creatinine, it’s often a false alarm, not a sign your kidneys are shot. A more reliable marker of kidney function to use when taking creatine is cystatin C. Creatine has plenty of debates around it. But at this point, in healthy people using reasonable doses, “it wrecks your kidneys” shouldn’t be one of them.

Dr. Rhonda Patrick

597,371 次观看 • 9 个月前

If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most
0:59

If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most

FoundMyFitness Clips

1,259,405 次观看 • 1 年前

Most of us have been taught that creatine is strictly for sports performance. The clinical data tells a completely different story. It's the most researched supplement on earth. Studied for nearly 200 years, but are we still missing the point? This is why I sat down with Dr Darren Candow. He is one of the world’s most published researchers on creatine and ageing. He’s published more than 175 scientific papers, over 115 of them focused specifically on creatine and longevity. I was shown the data on why muscle loss starts happening decades earlier than we think, the exact mistake millions of us make with protein as we get older and what the clinical evidence actually says about creatine for women, children, and brain health. We discussed things like: - 5 biggest myths about creatine. - Why creatine is no longer just for athletes. - What women need to know about creatine. - Is creatine is safe for children? - How muscle loss begins much earlier than most people realise. - The protein mistake many people make as they age. What blew my mind during this chat is how far the science goes beyond sport and that creatine might be one of the most misunderstood supplements in the world. But Darren’s research points to something much bigger… If you care about staying strong and independent as you get older, I think this conversation is worth your time.
1:29

Most of us have been taught that creatine is strictly for sports performance. The clinical data tells a completely different story. It's the most researched supplement on earth. Studied for nearly 200 years, but are we still missing the point? This is why I sat down with Dr Darren Candow. He is one of the world’s most published researchers on creatine and ageing. He’s published more than 175 scientific papers, over 115 of them focused specifically on creatine and longevity. I was shown the data on why muscle loss starts happening decades earlier than we think, the exact mistake millions of us make with protein as we get older and what the clinical evidence actually says about creatine for women, children, and brain health. We discussed things like: - 5 biggest myths about creatine. - Why creatine is no longer just for athletes. - What women need to know about creatine. - Is creatine is safe for children? - How muscle loss begins much earlier than most people realise. - The protein mistake many people make as they age. What blew my mind during this chat is how far the science goes beyond sport and that creatine might be one of the most misunderstood supplements in the world. But Darren’s research points to something much bigger… If you care about staying strong and independent as you get older, I think this conversation is worth your time.

Steven Bartlett

177,717 次观看 • 2 个月前

Creatine dose, benefits & safety from Dr. Rhonda Patrick: - Standard muscle dose is 5 g/day of creatine monohydrate - the most well-researched form - but muscles are "very greedy" and consume most of it before it reaches the brain. - Getting creatine into the brain requires higher doses: one German study found that at 10 g/day, MRI scans showed creatine levels rising in key brain regions above what the brain produces on its own. - Creatine shines under brain stress - sleep deprivation, intense cognitive work, travel fatigue. One study gave sleep-deprived subjects 0.35 g per kg bodyweight (roughly 20-25 g) and they performed not just at baseline but above it. - The phosphocreatine system has a frontal bias - the brain areas most associated with strategic planning and working memory rely on it most heavily. "It's one of the most well-studied supplements out there. If it was unsafe, we really would know." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.
16:59

Creatine dose, benefits & safety from Dr. Rhonda Patrick: - Standard muscle dose is 5 g/day of creatine monohydrate - the most well-researched form - but muscles are "very greedy" and consume most of it before it reaches the brain. - Getting creatine into the brain requires higher doses: one German study found that at 10 g/day, MRI scans showed creatine levels rising in key brain regions above what the brain produces on its own. - Creatine shines under brain stress - sleep deprivation, intense cognitive work, travel fatigue. One study gave sleep-deprived subjects 0.35 g per kg bodyweight (roughly 20-25 g) and they performed not just at baseline but above it. - The phosphocreatine system has a frontal bias - the brain areas most associated with strategic planning and working memory rely on it most heavily. "It's one of the most well-studied supplements out there. If it was unsafe, we really would know." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

15,694 次观看 • 2 个月前

Creatine monohydrate has been the king for decades. Every few years some company tries to reinvent it with a flashy name and a bigger price tag and every time it turns out to be hype. The studies were done on monohydrate. The results were built on monohydrate. It works. Period. But here’s the real question. If monohydrate is the gold standard, can you make the gold even purer? That’s what nnbnutrition set out to do with PUREST Creatine. Not a new “form.” Not a gimmick. Just creatine monohydrate taken to another level of purity. The cleanest assay I’ve personally seen on a creatine raw material. Just the ingredient that actually builds strength, power, and muscle, produced to a higher standard.
1:21

Creatine monohydrate has been the king for decades. Every few years some company tries to reinvent it with a flashy name and a bigger price tag and every time it turns out to be hype. The studies were done on monohydrate. The results were built on monohydrate. It works. Period. But here’s the real question. If monohydrate is the gold standard, can you make the gold even purer? That’s what nnbnutrition set out to do with PUREST Creatine. Not a new “form.” Not a gimmick. Just creatine monohydrate taken to another level of purity. The cleanest assay I’ve personally seen on a creatine raw material. Just the ingredient that actually builds strength, power, and muscle, produced to a higher standard.

Marc Lobliner - IFBB Pro

189,432 次观看 • 6 个月前

Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine
1:49:28

Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine

Dr. Rhonda Patrick

463,757 次观看 • 1 年前

Rhonda Patrick now takes 10 grams of creatine per day — double the standard dose. Why? Once your muscles are saturated at 5g, the extra starts reaching your brain. German research showed 10g meaningfully raises brain creatine levels. Even more striking: 20–30g can completely erase the cognitive damage from 21 hours of sleep deprivation — and in some cases, people performed better than when fully rested. Rhonda uses the higher dose on jet-lagged or high-demand days and says she no longer gets the usual mid-afternoon crash. Many of her vegan friends report more energy and needing less sleep after starting. Creatine is quietly shifting from “muscle supplement” to powerful brain performance tool. Have you tried higher-dose creatine (above 5g)? Did you notice changes in energy, focus, or sleep needs?
3:56

Rhonda Patrick now takes 10 grams of creatine per day — double the standard dose. Why? Once your muscles are saturated at 5g, the extra starts reaching your brain. German research showed 10g meaningfully raises brain creatine levels. Even more striking: 20–30g can completely erase the cognitive damage from 21 hours of sleep deprivation — and in some cases, people performed better than when fully rested. Rhonda uses the higher dose on jet-lagged or high-demand days and says she no longer gets the usual mid-afternoon crash. Many of her vegan friends report more energy and needing less sleep after starting. Creatine is quietly shifting from “muscle supplement” to powerful brain performance tool. Have you tried higher-dose creatine (above 5g)? Did you notice changes in energy, focus, or sleep needs?

Camus

282,967 次观看 • 4 个月前

Beware of most creatine gummies. Recent third-party testing found that 2/3 of creatine gummy brands contained virtually no creatine, despite label claims. Several brands advertised 5 g of creatine per serving, but testing found most delivered <0.5% of the stated amount. Only two brands actually matched (or exceeded) what they claimed. Gummies are often a bad delivery system in general, not just for creatine. Manufacturing heat and processing can degrade sensitive compounds and reduce biological activity. You’re also paying for sugar, fillers, and convenience, not potency. Plus, if you’re aiming for a meaningful daily dose (e.g., 10–20 g/day), that’s a lot of gummies. Creatine monohydrate powder is still the gold standard for those who want to supplement.
0:42

Beware of most creatine gummies. Recent third-party testing found that 2/3 of creatine gummy brands contained virtually no creatine, despite label claims. Several brands advertised 5 g of creatine per serving, but testing found most delivered <0.5% of the stated amount. Only two brands actually matched (or exceeded) what they claimed. Gummies are often a bad delivery system in general, not just for creatine. Manufacturing heat and processing can degrade sensitive compounds and reduce biological activity. You’re also paying for sugar, fillers, and convenience, not potency. Plus, if you’re aiming for a meaningful daily dose (e.g., 10–20 g/day), that’s a lot of gummies. Creatine monohydrate powder is still the gold standard for those who want to supplement.

Dr. Rhonda Patrick

436,915 次观看 • 8 个月前

Your edge just got easier to take. CreGAAtine® is now in capsules. The most advanced creatine innovation, combining creatine monohydrate with guanidinoacetic acid (GAA) now in a convenient capsule form. Why settle for ordinary when you can unlock: 🔥 Up to 16.9% greater muscle creatine saturation, over 800% higher than creatine alone 🔥 4 absorption pathways for superior bioavailability and no transport backlog. 🔥 3.9x higher brain creatine levels for focus and recovery. 🔥 No bloating. No GI distress. No compromises. All the proven benefits of our original powder, just easier to use, anywhere. Capsules. Same science. Same unmatched results. #unmatchedsupps #cregaatine #creatinecapsule #innovation
0:50

Your edge just got easier to take. CreGAAtine® is now in capsules. The most advanced creatine innovation, combining creatine monohydrate with guanidinoacetic acid (GAA) now in a convenient capsule form. Why settle for ordinary when you can unlock: 🔥 Up to 16.9% greater muscle creatine saturation, over 800% higher than creatine alone 🔥 4 absorption pathways for superior bioavailability and no transport backlog. 🔥 3.9x higher brain creatine levels for focus and recovery. 🔥 No bloating. No GI distress. No compromises. All the proven benefits of our original powder, just easier to use, anywhere. Capsules. Same science. Same unmatched results. #unmatchedsupps #cregaatine #creatinecapsule #innovation

Bodybuilding.com

12,796 次观看 • 5 个月前

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?
1:31

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Camus

79,454 次观看 • 1 个月前

Bradley Cooper made creatine sound like a legit daily upgrade on Joe Rogan. He naturally bulked from 84 kg to 108 kg (185 to 238 lbs) for a role, then restarted creatine while joining a push-up challenge with other dads at his kids’ school: 150 push-ups a day (or pay $10 into the pot). Hit 800 total and the winnings fund a Chinatown meal. Creatine kicked his strength and consistency into high gear. Joe added that it’s incredible for the brain too — and science backs it: studies show creatine monohydrate can improve muscle strength, speed up recovery, and even support memory and cognitive processing speed. Bradley joked he can’t tell the brain difference because of all the Zyns he chews, but the gains speak for themselves. Cheap, safe, and effective — no wonder it’s quietly becoming a staple again. Who else is taking creatine right now — and have you noticed real differences in strength, recovery, energy, or mental sharpness?
0:58

Bradley Cooper made creatine sound like a legit daily upgrade on Joe Rogan. He naturally bulked from 84 kg to 108 kg (185 to 238 lbs) for a role, then restarted creatine while joining a push-up challenge with other dads at his kids’ school: 150 push-ups a day (or pay $10 into the pot). Hit 800 total and the winnings fund a Chinatown meal. Creatine kicked his strength and consistency into high gear. Joe added that it’s incredible for the brain too — and science backs it: studies show creatine monohydrate can improve muscle strength, speed up recovery, and even support memory and cognitive processing speed. Bradley joked he can’t tell the brain difference because of all the Zyns he chews, but the gains speak for themselves. Cheap, safe, and effective — no wonder it’s quietly becoming a staple again. Who else is taking creatine right now — and have you noticed real differences in strength, recovery, energy, or mental sharpness?

Camus

3,402,738 次观看 • 3 个月前

Dr. Darren Candow warns testing found 90% of creatine products had none. A scientist who's studied creatine for 25 years, he points to testing of off-the-shelf tubs. Most had no real creatine in them at all. "you got to do a little bit of homework." That's his advice before you buy. Look for three marks on the label: Creatine monohydrate, not fancy forms The CreaPure source from Germany A third-party seal like NSF Each one means an independent lab checked the tub, for what it claims and for contaminants like lead. Without those marks, he'd tell you to leave it on the shelf. You can walk out of a store holding a creatine tub that never held any creatine. — Dr. Darren Candow on Steven Bartlett's (.Steven Bartlett) Diary of a CEO podcast
0:25

Dr. Darren Candow warns testing found 90% of creatine products had none. A scientist who's studied creatine for 25 years, he points to testing of off-the-shelf tubs. Most had no real creatine in them at all. "you got to do a little bit of homework." That's his advice before you buy. Look for three marks on the label: Creatine monohydrate, not fancy forms The CreaPure source from Germany A third-party seal like NSF Each one means an independent lab checked the tub, for what it claims and for contaminants like lead. Without those marks, he'd tell you to leave it on the shelf. You can walk out of a store holding a creatine tub that never held any creatine. — Dr. Darren Candow on Steven Bartlett's (.Steven Bartlett) Diary of a CEO podcast

Goku

389,346 次观看 • 1 个月前

Creatine Monohydrate is STILL KING Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel? I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT): RT + placebo RT + CrM at 0.03g/kg BW RT + CrHCl at 0.03g/kg BW RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other. Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that
3:36

Creatine Monohydrate is STILL KING Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel? I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT): RT + placebo RT + CrM at 0.03g/kg BW RT + CrHCl at 0.03g/kg BW RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other. Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that

Layne Norton, PhD

28,197 次观看 • 1 年前

Creatine isn’t just for adults. I give my son 2.5 g/day. There are (albeit few) studies in kids and adolescents showing creatine can improve performance. For example, trials in adolescent soccer and basketball players report improvements in power, jumping, sprint/anaerobic performance, and technical skills with creatine (often using ~0.03–0.1 g/kg/day). I’m also interested in its potential brain/energy effects. The key is dose. You don’t want to use adult-loading amounts, but 2.5 g/day (maybe slightly above) is a conservative, reasonable range. On busy days, I’ll also use protein powder in a smoothie to fill protein gaps. One thing I look for is avoiding certain emulsifiers, which can be rough on the gut for some people when used frequently. I covered this in a recent member Q&A. You can watch it here -
1:05

Creatine isn’t just for adults. I give my son 2.5 g/day. There are (albeit few) studies in kids and adolescents showing creatine can improve performance. For example, trials in adolescent soccer and basketball players report improvements in power, jumping, sprint/anaerobic performance, and technical skills with creatine (often using ~0.03–0.1 g/kg/day). I’m also interested in its potential brain/energy effects. The key is dose. You don’t want to use adult-loading amounts, but 2.5 g/day (maybe slightly above) is a conservative, reasonable range. On busy days, I’ll also use protein powder in a smoothie to fill protein gaps. One thing I look for is avoiding certain emulsifiers, which can be rough on the gut for some people when used frequently. I covered this in a recent member Q&A. You can watch it here -

Dr. Rhonda Patrick

217,119 次观看 • 5 个月前