Joe Rogan's Choice: Onnit Creatine Monohydrate
For many years, podcast host and fitness enthusiast Joe Rogan has been open about his use of creatine. The specific product he is known for taking is Creatine Monohydrate from Onnit, the supplement and fitness company he co-founded. This choice is unsurprising, given his long-standing promotion of Onnit's product line on his podcast, The Joe Rogan Experience.
Creatine Monohydrate is considered the gold standard of creatine supplementation, boasting extensive research backing its efficacy and safety. This particular form is valued for its ability to increase athletic performance, enhance muscle mass, and even provide cognitive benefits. For Rogan, who incorporates a mix of weightlifting, martial arts, and flexibility training, supporting his muscular and mental output is crucial. The supplement works by increasing the body's stores of phosphocreatine, which helps produce adenosine triphosphate (ATP), the primary energy currency of cells. This ATP is vital for high-intensity, short-duration activities like lifting weights or sparring.
Creatine from a Multivitamin
Beyond the standalone Creatine Monohydrate, Rogan's supplement stack includes another source of creatine. He has mentioned taking the Athletic Pure Pack, a comprehensive multivitamin from Pure Encapsulations, which includes a blend of nutrients, including creatine. While the amount from this multivitamin is likely supplemental, it demonstrates his commitment to consistently maintaining his creatine levels.
The Benefits of Taking Creatine
Creatine is one of the most studied and effective supplements on the market, offering benefits for a wide range of individuals, not just elite athletes. Here are some of the key advantages associated with consistent creatine supplementation:
- Enhanced Strength and Power: Increases the body's energy for high-intensity, short-duration exercises, which can lead to greater strength gains over time.
- Muscle Growth: Helps increase lean body mass and promotes muscle protein synthesis.
- Improved Brain Function: Research indicates creatine can offer cognitive benefits, especially in situations like sleep deprivation, improving memory and other mental performance metrics.
- Faster Recovery: Aids in post-workout recovery, allowing for more frequent and intense training sessions.
Exploring Different Creatine Types
While Rogan uses Creatine Monohydrate, it is not the only option available. Understanding the differences can help users make an informed choice based on their goals and potential sensitivities. Below is a comparison of some popular creatine forms.
| Feature | Creatine Monohydrate | Creatine HCl | Buffered Creatine (Kre-Alkalyn) |
|---|---|---|---|
| Research | Extensive scientific backing. | Less research than Monohydrate. | Limited evidence supporting superior claims. |
| Effectiveness | The gold standard. Proven to increase muscle size and strength. | Claimed to require a smaller dose due to higher solubility. | Advertised to reduce stomach issues, though evidence is mixed. |
| Dosage | Standard dosage is 3-5g per day, sometimes with a loading phase. | Lower dosage is typically recommended due to higher solubility. | Similar dosage to Monohydrate, but without a loading phase. |
| Cost | Generally the most affordable form. | More expensive than Monohydrate. | More expensive than Monohydrate. |
| Absorption | Very good absorption, despite some myths. | Claimed to have better absorption due to high solubility. | Designed to resist stomach acid degradation. |
| Side Effects | Rare side effects like GI discomfort or dehydration, especially during a loading phase. | Claimed to cause fewer GI issues, but varies by user. | Marketed to reduce bloat and GI distress. |
How Joe Rogan Uses Creatine
Rogan's supplement protocol often reflects the standard, research-backed advice for creatine use. The typical approach involves a maintenance phase of 3-5 grams per day. The timing can vary, with some opting for pre-workout and others post-workout, but consistent daily intake is the most important factor for saturating muscle stores.
For someone with a physically demanding lifestyle like Rogan, who practices Brazilian Jiu-Jitsu, kickboxing, and weight training, creatine's benefits are clear. It helps provide the bursts of explosive energy required for high-intensity training and aids in recovery. Although he initially helped spread an unfounded rumor about creatine contamination, he has since become a vocal proponent of its benefits, particularly in relation to Onnit's high-quality Creatine Monohydrate.
The Onnit Connection: Brand Loyalty and Transparency
Joe Rogan's long association with Onnit highlights the role of brand loyalty and trust in his supplement choices. As a co-founder of the company (which was sold to Unilever in 2021), Rogan has a deep-seated connection to the products. This relationship provides a level of insider knowledge and confidence in the product's quality, though it is important for consumers to conduct their own research.
Onnit's Creatine Monohydrate is tested and has a reputation for being a high-quality product, with sources like Men's Health even naming it one of the "Best Creatine Supplements of 2025". This suggests that Rogan's endorsement is based on both personal experience and a belief in the product's quality and effectiveness.
Conclusion: The Foundation of a Biohacker's Stack
Ultimately, Joe Rogan takes Creatine Monohydrate, specifically from Onnit, as a core part of his extensive supplement protocol. This well-researched, foundational supplement supports his rigorous physical and mental regimen, from martial arts training to intense podcasting sessions. For those looking to follow Rogan's path, starting with a quality creatine monohydrate is a solid, scientifically-backed choice. However, as Rogan himself would advise, individual results and needs can vary, and supplements should always complement a healthy diet and consistent exercise program. For more information on the science behind creatine, a helpful resource is the National Institutes of Health.
Joe Rogan's Creatine: What to Know
- Brand: Joe Rogan primarily uses Onnit Creatine Monohydrate.
- Form: The most well-researched and common form, Creatine Monohydrate, is his go-to.
- Additional Source: Rogan also gets creatine from his Athletic Pure Pack multivitamin.
- Benefits: He uses creatine for enhanced strength, muscle growth, and improved cognitive function.
- Consistent Use: Rogan values daily intake for maintaining optimal phosphocreatine levels.
FAQ: Which Creatine Does Joe Rogan Take?
Q: What creatine does Joe Rogan specifically take? A: Joe Rogan takes Onnit Creatine Monohydrate, a high-quality product from the company he co-founded.
Q: Does Joe Rogan take other types of creatine besides Onnit? A: Yes, Rogan has also mentioned taking Athletic Pure Pack, a multivitamin from Pure Encapsulations that also contains creatine.
Q: Why does Joe Rogan choose Creatine Monohydrate? A: Creatine Monohydrate is the most extensively researched and scientifically proven form of creatine, known for its effectiveness in boosting strength, muscle mass, and cognitive performance.
Q: How does creatine help Joe Rogan in his training? A: Given his mixed martial arts and weightlifting routine, creatine provides the explosive energy needed for high-intensity bursts of effort and supports muscle recovery.
Q: Can I take the same creatine as Joe Rogan? A: Yes, Onnit Creatine Monohydrate is available to the public. However, individual needs and health conditions vary, so consulting a healthcare professional is always recommended before starting any new supplement.
Q: How much creatine does Joe Rogan take daily? A: While Rogan's specific dosage can vary, the standard maintenance phase for most creatine users, and likely the one he follows, is 3-5 grams per day.
Q: Does Joe Rogan get creatine from his diet? A: Although creatine is naturally found in meat, Rogan, who has followed a carnivore-leaning diet, supplements to ensure he reaches optimal levels for performance, especially since he primarily eats wild game which can be leaner.
Q: Has Joe Rogan ever talked about other forms of creatine? A: While he is a strong advocate for Creatine Monohydrate, Rogan’s focus is on what is most effective and well-supported by research, which has led him to stick with the most proven form.
Q: Is creatine safe for long-term use? A: Creatine is generally considered safe for long-term use, and studies have used doses of up to 10 grams daily for 5 years without issues. Side effects are typically mild and rare.
Q: How does Joe Rogan's endorsement of creatine affect its reputation? A: Rogan's vocal endorsement has introduced many new users to the supplement, helping to popularize it and reinforce its status as a reliable and effective performance enhancer.
Q: What is the main takeaway from Joe Rogan's creatine usage? A: The main takeaway is his reliance on the simple, proven, and foundational Creatine Monohydrate rather than more expensive, less-researched varieties.
