How Much Creatine Does Andrew Huberman Take and Why?

October 4, 2025 •

3 min read

According to discussions on the Huberman Lab, a single standard for creatine intake may not be suitable for everyone, especially considering individual body size. How does Andrew Huberman approach creatine, and what science supports his perspective on this widely researched supplement?

Quick Summary

Andrew Huberman discusses adjusting creatine intake based on factors like body weight, often emphasizing creatine monohydrate for both physical and cognitive support.

Key Points

Intake May Vary: Andrew Huberman suggests that creatine intake might be adjusted based on factors like body weight.
Consideration for Body Size: For individuals of different sizes, varying intake amounts may be considered for potential performance support.
Creatine Monohydrate is Often Preferred: Huberman frequently favors creatine monohydrate due to its research and value.
Potential Brain Benefits: Beyond physical aspects, Huberman discusses creatine's potential positive effects on cognitive functions.
Consistency Over Timing: He notes that consistent daily use is often more crucial than the specific timing of creatine intake.
Supplements Support Healthy Habits: Creatine should complement, not substitute, fundamental lifestyle practices.

Understanding Andrew Huberman's Creatine Perspective

For many, creatine is viewed primarily as a supplement for physical performance, with a common recommendation for daily intake. However, neuroscientist and podcast host Andrew Huberman suggests a broader perspective based on scientific literature. His approach implies that dosage may need to be personalized, potentially considering factors like body weight, to support both the body and brain effectively. On the Huberman Lab podcast, he has indicated that a universal dosage recommendation may not fully align with the scientific evidence.

Huberman's Thoughts on Creatine Intake

Andrew Huberman's discussion around creatine intake emphasizes flexibility and consideration of individual factors. While he mentions various intake amounts, he highlights evidence suggesting that larger individuals might benefit from different approaches.

Considerations based on body weight:

For Some Individuals: Achieving sufficient saturation to potentially experience benefits may involve specific intake levels.
For Others: Individuals of different sizes may find that varying intake amounts are more appropriate for potentially enhancing both physical and cognitive performance, an area Huberman has discussed.

Huberman's discussions also touch upon the importance of individual tolerance. Some people may experience mild gastrointestinal effects, and he suggests strategies like gradual increases or taking creatine with food to potentially mitigate discomfort.

The Science Behind Adjusting Intake

Creatine helps by increasing the body's stores of phosphocreatine, which plays a role in regenerating ATP (adenosine triphosphate), essential for cellular energy. The aim is to adequately support the creatine stores in muscle and brain. For individuals with greater muscle and brain mass, the amount of creatine needed to potentially reach desired levels may differ. This is why a standard intake amount, while effective for many, might be adjusted for those with different body compositions.

Furthermore, Huberman underscores creatine's potential role in supporting neurons in the brain, particularly in areas like the forebrain. This potential cognitive support is a notable aspect of his rationale for consistent daily use.

Creatine Monohydrate: A Preferred Option

Through various discussions, Huberman often expresses a preference for creatine monohydrate.

Here's why he and some in the scientific community favor it:

Extensive Research: Creatine monohydrate is a widely studied form, with significant evidence regarding its safety and potential effectiveness for both physical and cognitive aspects.
Cost-Effectiveness: It is often a more affordable form of creatine, providing accessible potential benefits.
Purity Considerations: For those who might experience mild digestive issues, Huberman notes that higher-purity options can sometimes help manage gastric discomfort.

He has indicated that there is no strong evidence suggesting that more expensive forms of creatine are inherently better than monohydrate.

Table: Perspectives on Creatine Intake


Feature	Common Discussion	Andrew Huberman's Protocol Aspects
Intake	Often a fixed amount discussed.	May vary, potentially considering body weight.
Rationale	Primarily focused on physical performance.	Considers both physical performance and potential support for cognitive function.
Form	Various forms available.	Often emphasizes creatine monohydrate due to research and value.
Timing	Sometimes linked to exercise.	Consistency is often highlighted as key.
Initial Use	Loading phases are sometimes discussed.	Consistent daily use may be sufficient without a loading phase.

Integrating Creatine into a Broader Protocol

Andrew Huberman and other experts stress that supplements complement, rather than replace, fundamental health practices. His approach is to see creatine as a supportive tool built upon a foundation of adequate sleep, nutrition, and exercise. He also mentions the potential value of bloodwork to understand individual health status.

Huberman's broader principles regarding supplements include:

Focus on fundamentals: Ensure core lifestyle habits are established before adding supplements.
Single-ingredient focus: Prioritizing supplements with one primary ingredient may allow for better observation of individual effects.
Personal response: Recognizing individual tolerance is important, especially with supplements where some might experience digestive effects.

Conclusion: A Thoughtful Approach to Creatine

Andrew Huberman's discussion on creatine supplementation reflects a thoughtful and scientifically informed perspective. Rather than advocating for a single standard intake, he suggests considering factors like body size, indicating that individuals may have different needs. His rationale extends to include potential cognitive benefits, alongside physical ones, often highlighting creatine monohydrate for its evidence base. He reinforces that supplements are intended to enhance foundational healthy behaviors. Ultimately, an informed and personalized approach to creatine, guided by scientific principles and individual response, is consistent with Huberman's discussions.

Frequently Asked Questions

Andrew Huberman suggests that creatine intake might be personalized, potentially considering factors like body weight, rather than adhering to a single standard for everyone.

Andrew Huberman has indicated that a loading phase may not be necessary, suggesting that consistent daily use can effectively support muscle and brain creatine stores over time.

Andrew Huberman often recommends creatine monohydrate, citing its extensive research, safety, and cost-effectiveness compared to other forms.

Huberman discusses creatine for both its potential physical and cognitive support, viewing it as a valuable supplement for enhancing muscle performance, strength, and potentially mood and memory.

Yes, Andrew Huberman often talks about creatine's potential role in supporting neurons and its possible positive effects on cognitive functions like working memory.

While creatine is present in some foods like red meat, Andrew Huberman notes that obtaining amounts needed for significant effects through diet alone can be challenging.

According to discussions by Andrew Huberman, considering body weight when determining creatine intake is an approach supported by some scientific rationale to help optimize creatine levels for individuals of different sizes.

Andrew Huberman suggests that the specific timing of creatine intake is not the most critical factor for its overall benefits. Consistency in daily use is often emphasized.