Creatine Monohydrate

AMA #69: Scrutinizing Supplements

"Creatine is in my top three supplements. The evidence for muscle and strength is unambiguous, and the emerging data on cognitive function and brain health is very compelling."

• —Peter takes 5g daily
• —Strong evidence for muscle and strength
• —Emerging evidence for brain health
• —Safe for long-term use

The Science & Use of Creatine for Strength, Muscle & Brain Health

"Creatine monohydrate is one of the most researched supplements in existence. The data for both physical performance and cognitive function is extremely strong. I take 5 grams every day."

• —5g/day — no loading phase needed
• —Improves strength, power, and muscle mass
• —Emerging evidence for brain health and memory
• —Huberman takes it daily regardless of training

JRE #1950 - Dr. Rhonda Patrick

"Creatine is the one supplement I'd recommend to everyone. The evidence is overwhelming — strength, muscle, brain health. And it's dirt cheap. There's no reason not to take it."

• —Joe takes 5g daily
• —Discussed with Dr. Rhonda Patrick
• —Cheap and universally effective
• —Benefits for both gym and cognitive performance

The Most Underrated Supplement Stack

"If I had to pick one supplement for the rest of my life, it would be creatine. The evidence base is enormous — strength, muscle, brain health, mood. There's no reason not to take it."

• —Chris takes 5g daily
• —Calls it the most evidence-backed supplement
• —Benefits for both physical and cognitive performance
• —Cheap, safe, and universally effective

My Daily Supplement Routine

"Creatine is the one supplement I take every day without exception. The cognitive benefits are real — I notice it most during long recording sessions."

• —Lex takes 5g daily
• —Notes cognitive benefits during long podcast sessions
• —Also trains jiu-jitsu — benefits for strength
• —Considers it the most evidence-backed supplement

Creatine: The Most Researched Supplement

"Creatine is the most evidence-backed supplement in existence. 5 grams per day, every day. No cycling needed."

• —5g/day is the evidence-based dose
• —Benefits both physical and cognitive performance
• —Huberman takes it daily

The Best Supplements for Performance

"If I could only take one supplement, it would be creatine. The research is overwhelming."

• —Most researched supplement in sports science
• —Cognitive and physical benefits
• —Cheap and effective