Creatine beyond muscle: brain energy and healthy aging

Creatine works on two fronts. It is one of the best-studied supplements for muscle strength and power, and there is growing evidence that it helps the brain too, because neurons can use it as fuel. Across three Huberman Lab conversations the standard dose is about 5 grams of creatine monohydrate a day. The muscle case is the firmer one, the brain case is real but depends on the setting, and none of the sources studies older adults directly.

In his episode on nutrients for brain health, Andrew Huberman lists creatine among the few compounds he thinks have solid evidence for supporting neurons. "Creatine can actually be used as a fuel source in the brain." He says there is ample evidence it improves cognition in certain contexts, most clearly in people who eat no meat, since their baseline is lower. On mood he is careful. Evidence that it helps mild depression is emerging and not well established. He has taken 5 grams a day for years and admits he has never stopped to see what changes.

In his muscle episode he comes at it from performance. Many controlled studies show it improves muscle performance, with gains in power output of roughly 12 to 20 percent in sprinting, jumping and lifting, and less fatigue. For someone around 180 pounds, 5 grams a day should be enough. Heavier people might use 10 to 15 grams and lighter people 1 to 5. The old loading phase appears unnecessary. He places creatine inside a larger argument that muscle drives metabolism and longevity, and that getting up off the floor quickly is a strong marker of biological aging.

Dr. Kyle Gillett, a physician who specializes in hormone optimization, names creatine as the first supplement to reach for, after bloodwork, diet, sleep, stress and exercise. He calls it a backup fuel tank for mitochondria. It slightly raises total testosterone and the conversion of testosterone to DHT. People who do not respond can go to 10 grams or add betaine.

The side effects named are mild and vary. Some people retain a little water. Creatine may raise DHT, and Huberman notes some men, not everybody, lose some hair. Gillett answers that worry directly: "Hair loss is not a reason to avoid taking creatine." His view is that it restores a normal balance and does not push androgens above normal.

What to do with it: get sleep, cardio and resistance training in place first, since every source puts supplements after the basics. Then take about 5 grams of creatine monohydrate a day, adjusted for body weight, with no loading and no cycling. Make it a priority if you eat little or no meat. Watch for water retention, and if you are sensitive to DHT, monitor your hair. Creatine is not a substitute for treatment for depression. If you take medications, have had a brain injury, or are managing a medical condition, get a physician's advice before starting.