Joe Rogan's Specific Creatine: Onnit Creatine Monohydrate
As a prominent voice in the health and wellness space, Joe Rogan frequently discusses his supplement routine, and creatine is a consistent fixture. The specific product he has used is Onnit's Creatine Monohydrate. Given his role as a co-founder and brand spokesperson for Onnit, this comes as no surprise. However, Rogan's endorsement is rooted in the well-documented efficacy of creatine monohydrate itself, widely considered the gold standard of creatine supplementation.
The Science Behind His Choice
Creatine monohydrate is a molecule that plays a crucial role in the production of cellular energy. During high-intensity, short-duration activities like weightlifting or sprinting, the body uses adenosine triphosphate (ATP) for energy. As ATP is depleted, creatine helps regenerate it quickly, allowing for sustained high-performance output. Rogan's advocacy aligns with decades of scientific research demonstrating that creatine can help increase muscle mass, improve strength, and enhance overall exercise performance. The form Rogan takes, creatine monohydrate, is the most studied and cost-effective type, with a proven track record for safety and effectiveness.
Why Joe Rogan Takes Creatine
Beyond the well-known physical benefits, Rogan has highlighted other advantages he experiences from creatine supplementation, particularly in the cognitive realm.
Physical Performance and Muscle Growth
For someone who maintains an intense workout schedule, including strength training and martial arts, creatine's ability to boost muscular strength and power is paramount. By increasing the body's store of creatine phosphate, he can work harder for longer during his training sessions, which ultimately leads to greater muscle growth and improved athletic capacity. The increase in lean body mass is another documented benefit that aligns with his fitness goals.
Cognitive Function and Mental Clarity
In podcast discussions, Rogan has mentioned creatine's unexpected benefits for cognitive performance, citing research that it can improve mental clarity, especially when sleep-deprived. This is a key reason for his continued use, as it helps him stay sharp during long podcast tapings and maintain focus. The brain, like muscles, also relies on ATP for energy, and creatine supplementation can help ensure adequate energy supply for optimal brain function.
Debunked Myths and Misconceptions
Rogan has addressed and helped debunk rumors surrounding creatine, particularly a baseless one he had once shared about its potential for contamination. He now emphasizes creatine's safety and effectiveness, reinforcing its status as a reliable supplement backed by extensive research.
Creatine Monohydrate vs. Creatine HCL
While Joe Rogan primarily uses monohydrate, other forms exist. A common point of discussion revolves around the differences between creatine monohydrate and creatine hydrochloride (HCL). Here is a comparison:
| Feature | Creatine Monohydrate | Creatine HCL |
|---|---|---|
| Research Backing | Most studied form with decades of evidence. | Less research available; newer to the market. |
| Water Solubility | Lower solubility than HCL, though modern micronized versions mix well. | Higher solubility, mixes easily with water. |
| Absorption Rate | Highly bioavailable and well-absorbed by the body. | Reported to be absorbed more efficiently, though not necessarily more effective. |
| Dosage Requirements | Standard daily maintenance of 3-5g; loading phase optional. | Requires a smaller dose (1-2g), no loading phase needed. |
| Cost | Most affordable creatine on the market. | Typically more expensive per gram. |
| Side Effects | May cause temporary water retention or mild digestive issues in some. | Marketed as causing less bloating or stomach discomfort. |
Incorporating Creatine into a Supplement Regimen
Taking creatine is a straightforward process, regardless of the brand. Rogan's routine includes a consistent daily dose, typically 5 grams, without necessarily requiring a loading phase, though that remains an option. The key is consistency, as daily intake helps to keep muscle creatine stores saturated over the long term. As part of his broader regimen, creatine is combined with other supplements he favors:
- Vitamins: Vitamin D, fish oil, and a multivitamin.
- Brain Health: Nootropics like Onnit's Alpha Brain.
- Greens: Athletic Greens (AG1) for overall wellness.
While Rogan's exact stack is extensive and evolves over time, creatine monohydrate is a core component he continues to endorse due to its proven benefits. Anyone interested in incorporating creatine should focus on the consistent daily maintenance phase for optimal results, as recommended by both Rogan and the scientific community. Consistency and quality of the supplement are far more important than any perceived benefits of more expensive or less-researched forms.
Conclusion
For those wondering what creatine does Joe Rogan take, the answer is clear: Onnit's Creatine Monohydrate. His endorsement is based on the supplement's proven effectiveness in boosting both physical performance and cognitive function, backed by extensive scientific research. While different forms of creatine exist, monohydrate remains the most trusted and economical choice. Rogan's routine emphasizes the importance of consistent, daily intake to maintain saturated muscle stores and reap the maximum benefits for strength, muscle growth, and mental clarity. The conversation around his supplement choices ultimately reinforces that sound nutrition and a consistent routine, supported by well-researched supplements like creatine, are key to optimizing health and performance. For more information on the science behind creatine, you can consult research from reliable sources like the International Society of Sports Nutrition.
