Creatine Monohydrate
What Huberman said
Huberman says he takes creatine monohydrate daily for both exercise and cognitive effects, and that 5 g a day has been shown to improve cognition, especially in people not getting creatine from animal sources. The dose he reports has changed over time: 5 g a day in 2022, 10 to 15 g a day in 2023, and in 2025 he suggested 5 to 10 g by body weight and said you do not need to exceed 10 g a day. He says creatine can increase DHT, so people who are DHT-susceptible may see some hair loss, and that people 16 or younger should stay away from it. In his depression episode he reviews studies that used 3 to 10 g a day, and says people with kidney issues need to be especially cautious and that creatine has been shown to increase mania in people who are already manic.
Doses, as he worded them
“5g daily”[1]
Foundational Fitness Protocol
“10, sometimes even as much as 15 grams per day”[3]
his own dose (2023)
“if you weigh 150 pounds or less, take 5 grams of creatine monohydrate per day”[4]
his suggestion by body weight (2025)
“maybe 7 or 8 grams of creatine per day”[4]
his suggestion for 150 to 200 pounds (2025)
“if you weigh more than 200 pounds, then I suggest taking 10 grams per day”[4]
his suggestion by body weight (2025)
“anywhere from three grams to five grams, sometimes up to as many 10 grams per day”[6]
study amounts: doses used in the depression studies he reviewed, not a personal recommendation
Quoted, not prescribed. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.
Cautions he mentions
- Creatine can increase DHT, so if you're very DHT-susceptible you might experience some hair loss.[5]
- If you are 16 or younger, stay away from creatine.[4]
- You do not need to exceed 10 grams per day.[4]
- Creatine raises creatinine on blood tests; be sure to tell your doctor you're taking creatine monohydrate.[4]
- Some people find creatine really disrupts their gut and they need to take it with food.[3]
- People with kidney issues need to be especially cautious.[6]
- Creatine has been shown to increase mania in people that are already manic.[6]
Safety notes from independent sources
- In a small study, both participants with bipolar depression developed hypomania or mania on 3 to 5 g of creatine a day. If you have bipolar disorder, speak to your doctor first. Roitman et al. 2007, Bipolar Disord
Where he said it
- 1
- 2
“my read of the literature has led to a practice in which I ingest five grams per day of creatine monohydrate”
Focus Toolkit: Tools to Improve Your Focus & Concentration
Episode · 01:27:28 · 2022
- 3
“I happen to take it post-workout just as a matter of habit.”
Science-Supported Tools to Accelerate Your Fitness Goals
Episode · 01:15:37 · 2023
- 4
“my suggestion would be if you are 16 or younger, stay away from creatine.”
AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More
Episode · 2025
- 5
“Creatine can increase DHT, which means that if you take creatine and you're very DHT-susceptible”
The Science of How to Optimize Testosterone & Estrogen
Episode · 01:38:50 · 2021
- 6
“anywhere from three grams to five grams, sometimes up to as many 10 grams per day of creatine.”
Understanding & Conquering Depression
Episode · 01:11:44 · 2021
Part of his stacks
Related
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition. Safety information