Joe Rogan's Go-To Creatine Supplement
For anyone looking for a direct answer to what creatine does Joe Rogan recommend, the information is clear: he uses Onnit Creatine Monohydrate. As a co-founder of the supplement company Onnit, it's a natural fit for him to use and promote their product. He has openly discussed his use of creatine on his popular podcast, the Joe Rogan Experience, and has been vocal about his belief in its benefits, both physical and cognitive.
Creatine monohydrate is a fundamental and extensively researched supplement known for its ability to increase strength, power, and muscle mass. The 'monohydrate' form is the most studied and generally considered the most effective and affordable type. Rogan's emphasis on using this straightforward, science-backed supplement reflects his pragmatic approach to nutrition and fitness, focusing on what works rather than chasing the latest unproven trends.
The Dual Benefits of Creatine: Muscle and Mind
While creatine is widely associated with strength and bodybuilding, Rogan's discussions highlight its significant cognitive benefits. He and his guests have explored how creatine acts as a nootropic, enhancing mental performance, particularly during periods of sleep deprivation.
How Creatine Supports Cognitive Function
- Increased Brain Energy: Creatine is crucial for energy production within cells. By increasing the availability of phosphocreatine in the brain, it can help produce ATP (adenosine triphosphate), the primary energy currency of cells. This energy boost can enhance mental clarity and focus.
- Improved Performance under Stress: Research cited in discussions on Rogan's platform suggests that creatine can improve cognitive performance when sleep-deprived. This is particularly valuable for individuals with demanding schedules or those performing complex tasks under pressure.
- Neuroprotective Properties: Some evidence indicates that creatine has neuroprotective effects, potentially benefiting long-term brain health and offering protection against age-related cognitive decline.
Rogan's Broader Nutritional Philosophy
To understand Rogan's supplement usage, it's important to view it within the context of his overall nutritional and fitness regimen. He is known for a 'dirty' carnivore-style diet combined with intermittent fasting, focusing on whole, unprocessed foods. His diet is high in protein and healthy fats, sourced largely from wild game, which naturally contains some creatine.
He uses supplements like creatine to fill gaps and optimize performance, seeing them as complementary tools rather than replacements for a solid dietary foundation. His focus is on what he calls 'total human optimization,' where physical health, mental clarity, and overall well-being are interconnected.
Joe Rogan's Daily Supplement Stack
In addition to creatine, Rogan's full supplement regimen often includes several other components:
- Onnit Alpha BRAIN: A nootropic supplement for focus and mental clarity.
- Vitamin D3: Often mentioned for its wide-ranging health benefits.
- Omega-3 Fish Oil: For cognitive function and inflammation reduction.
- Glucosamine and Chondroitin: For joint health and longevity.
- MCT Oil: A quick source of energy, often added to his coffee.
Creatine Monohydrate vs. Other Forms
When considering creatine, it's important to know why Rogan and many experts prefer monohydrate. While other forms exist, monohydrate is the most proven.
| Feature | Creatine Monohydrate | Creatine Hydrochloride (HCl) | Creatine Ethyl Ester (CEE) |
|---|---|---|---|
| Research | Extensive, highly-supported research base | Limited research compared to monohydrate | Very little research, evidence is not compelling |
| Absorption | Very high bioavailability, though may cause mild stomach issues for some | Marketed as more soluble and better absorbed, but lacks robust evidence | Marketed as superior, but research suggests it is ineffective and unstable |
| Side Effects | Safe for most healthy individuals; rare GI issues, bloating | Anecdotal claims of fewer side effects | Lack of evidence on safety |
| Cost | Most affordable option | More expensive than monohydrate | Varies, but often poor value |
The Final Word on Rogan's Creatine Choice
While Joe Rogan is a controversial figure for some of his health claims, his endorsement of creatine is supported by decades of scientific research. He prioritizes the basic, effective, and well-studied form—creatine monohydrate—which is a choice many nutritionists and fitness professionals would agree with. This is consistent with his broader philosophy of using foundational, proven methods for "total human optimization." However, it is always recommended to consult a healthcare professional before starting any new supplement regimen to ensure it is appropriate for your individual health needs.
For more information on creatine and its benefits, consider reviewing studies and literature from reputable health institutions. For example, Harvard Health offers valuable insight into the supplement's uses and safety.
Conclusion
For those wondering what creatine does Joe Rogan recommend, the answer is Onnit Creatine Monohydrate, a high-quality version of the most studied and effective form of creatine. Rogan's use is not just for muscle gains but also for its significant cognitive-enhancing properties, such as improved focus and mental performance, even when sleep-deprived. His endorsement highlights the dual benefits of creatine for both the body and mind, placing it squarely within his larger framework of optimizing human potential. By incorporating creatine into a diet focused on whole foods and smart supplementation, he seeks to maximize performance in all aspects of his life. His approach, while guided by personal brand loyalties, is fundamentally rooted in a widely supported nutritional supplement.
