Creatine: Dose, Benefits & Safety | Dr. Rhonda Patrick & Dr. Andrew Huberman

Creatine, long recognized for enhancing muscle mass and training volume, is increasingly valued for its potential cognitive benefits. While traditional protocols involved a loading phase to saturate muscle stores, consistent daily intake is sufficient for maintenance. Beyond physical performance, creatine plays a critical role in brain energy metabolism, particularly under conditions of stress, such as sleep deprivation or traumatic brain injury. Emerging data, including small-scale studies and MRI evidence, indicate that higher daily doses—around 10 grams—may increase creatine levels in brain regions associated with strategic planning and working memory. While much of this research remains in early stages, the established safety profile of creatine makes it a compelling subject for ongoing investigation into neuroprotection and cognitive optimization, especially as the brain faces the metabolic demands of continuous learning and aging.