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

Creatine has evolved from a niche bodybuilding supplement into a widely recognized tool for cognitive enhancement. While traditional protocols involved a loading phase to rapidly saturate muscle stores, consistent daily intake is sufficient for maintenance. Beyond its well-established role in increasing training volume and muscle protein synthesis, creatine shows potential for supporting brain function under stress, such as sleep deprivation or cognitive decline. Dr. Rhonda Patrick notes that while the brain produces its own creatine, supplementation—particularly at doses of 10 grams or more—may increase brain creatine levels and improve performance during high-demand tasks. Although current data on cognitive benefits rely on small sample sizes, the supplement’s long-standing safety profile makes it a compelling area for ongoing research into neuroprotection and healthy aging.