Joe Rogan's Creatine of Choice: Onnit Creatine Monohydrate
For anyone who has followed Joe Rogan’s podcast, the Joe Rogan Experience, it is no secret that he is a staunch advocate for supplements that enhance physical and mental performance. Among his core supplement regimen, creatine holds a prominent position. Specifically, Joe Rogan takes Creatine Monohydrate from the brand Onnit, a company he co-founded. This choice is not a random one, but rather based on the overwhelming body of scientific evidence supporting this particular form of creatine over others. The fact that he is a spokesperson for Onnit further solidifies his connection to the product, which he praises for its proven effectiveness.
Why Creatine Monohydrate is a Preferred Choice
Creatine monohydrate is the most widely researched and scientifically validated form of creatine available on the market. Over the past several decades, numerous studies have confirmed its safety and efficacy for increasing muscle mass, strength, and exercise performance. The basic mechanism is straightforward: creatine helps regenerate adenosine triphosphate (ATP), the primary energy currency for muscle cells, particularly during short, high-intensity bursts of activity. This allows for more reps, increased power, and better overall training volume. For Rogan, who is heavily involved in high-intensity activities like weightlifting and martial arts, supplementing with a reliable creatine source is essential for maximizing his physical output and recovery.
The Proven Benefits Beyond Physical Performance
While creatine is most famous for its athletic benefits, the research supported by Rogan and others reveals its significant cognitive advantages as well. For a podcast host whose livelihood depends on sharp memory and rapid recall, the cognitive boost is just as important as the physical gains. Studies indicate that creatine supplementation can improve brain function, reduce mental fatigue, and enhance memory, especially in older adults or those who are sleep-deprived. Rogan has spoken about these effects, noting that a reliable supplement stack can keep the "engine running smoothly". His personal experience and public endorsements have helped shed light on the broader potential of creatine, moving it beyond just a bodybuilding supplement.
Debunking Creatine Myths
During his time in the public eye, Rogan has both spread and debunked myths related to supplementation. He once acknowledged having spread an unsubstantiated rumor that creatine could be tainted with steroids, a claim he now acknowledges as false. This highlights the importance of relying on solid scientific evidence when it comes to supplements. The vast majority of well-conducted studies confirm creatine monohydrate's safety and effectiveness when used properly. Common side effects like bloating or stomach pain are often linked to excessive dosages, particularly during a "loading phase," and are not typically an issue with standard, low-dose maintenance.
Dosage and Usage
For a supplement as common as creatine, the dosage is a frequent question. A typical creatine protocol often involves a short loading phase followed by a maintenance phase. Research suggests that a daily maintenance dose of 3 to 5 grams of creatine can be sufficient to keep muscles saturated. Some studies have also shown benefits from just starting directly with a maintenance dose, though it may take longer to saturate the muscles. Rogan has mentioned taking 5 grams daily.
Comparing Creatine Types
While monohydrate is the king, other creatine variants exist, often with claims of superior absorption, but with less scientific backing. This comparison table offers a clear breakdown:
| Creatine Type | Primary Features | Scientific Evidence | Price Point | Common Use Case |
|---|---|---|---|---|
| Creatine Monohydrate | Most widely studied, effective, and safe. | Extensive research backs its efficacy and safety. | Very Affordable | General athletic performance, strength, and mass building. |
| Creatine HCl | Higher water solubility, claimed better absorption. | Less research than monohydrate; comparable effectiveness in some studies. | Higher | Individuals sensitive to stomach issues from monohydrate. |
| Creatine Ethyl Ester | Claimed better absorption, but evidence is poor. | Limited research, with some studies suggesting it's less effective than monohydrate. | High | Less recommended due to lack of evidence and higher cost. |
| Buffered Creatine (Kre-Alkalyn) | Higher pH level, claimed to reduce bloating. | Research shows no difference in effectiveness or side effects compared to monohydrate. | Higher | Alternative for those who believe they need a less acidic form. |
Creatine in the Context of Rogan’s Overall Health Routine
It is important to remember that creatine is just one component of Joe Rogan’s comprehensive health routine. He combines supplementation with a disciplined diet, intermittent fasting, and a rigorous, varied workout program. He regularly incorporates yoga, weightlifting, kettlebell swings, and sauna sessions, all of which contribute to his overall fitness. This holistic approach is a critical part of his philosophy, underscoring that no single supplement is a magic bullet. For maximum benefit, creatine should be used in conjunction with a healthy lifestyle.
Conclusion
Ultimately, the kind of creatine Joe Rogan takes is the most straightforward and scientifically sound version: Creatine Monohydrate. Specifically, he relies on the Onnit brand, a company he is deeply involved with. His choice reflects a larger trend of using evidence-based supplements to enhance physical and cognitive performance. While other creatine variations exist, monohydrate's affordability, safety, and extensive body of research make it the most reliable option for both casual gym-goers and performance enthusiasts like Joe Rogan. Used correctly as part of a balanced diet and exercise regimen, creatine remains one of the most effective and accessible tools for self-optimization. For those looking to explore creatine supplementation, starting with the well-researched monohydrate form is the most sensible path. For more information, you can read about the benefits of this supplement here: Creatine: What It Does, Benefits, Supplements & Safety.
