Creatine Monohydrate
Probably the most well-researched and effective supplement in existence — it's not just for bodybuilders; it supports brain health, energy production, and even mood.
Benefits
- +Significantly improves muscle strength and power output
- +Supports cognitive function and may improve memory
- +May help with brain energy, especially under stress or sleep deprivation
- +Supports muscle recovery
- +Some evidence for neuroprotective effects
- +May support mood and reduce symptoms of depression (emerging research)
Dosage & Cost
Loading (20 g/day for 5 days) speeds up saturation but isn't necessary — 3–5 g daily will get you there in a couple weeks. Monohydrate is the best-studied and cheapest form. No need for expensive 'advanced' creatine forms.
Side Effects
- !Water retention in the first week or two (bloating, not fat)
- !Possible digestive upset if taken in large doses at once
- !May increase blood creatinine levels (benign, not kidney damage in healthy people)
- !Generally extremely safe — one of the most studied supplements ever
Food Sources
- • Red meat (beef, lamb)
- • Fish
- • Pork
- • Note: your body also makes creatine naturally, but supplementation meaningfully raises muscle stores beyond what diet provides
References & Links
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Featured Videos
Is Creatine Worth the Recent Hype?
Thomas DeLauer
Creatine’s Multiple Brain Effects
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Creatine: Dose, Benefits & Safety | Dr. Rhonda Patrick & Dr. Andrew Huberman
Huberman Lab Clips
This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.