Creatine
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
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Creatine supplementation increases muscle creatine, power output (12-20%), reduces fatigue, supports cognition; dose by body weight.
“creatine... 66 studies
HL▶ 1:39:40Dosage~5g/day at 180 lb; 10-15g at 220-230 lb; 1-5g lighter than 180 lbCaveatsMay contribute to male pattern hair loss in some via DHT; consult physicianCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Take creatine daily rather than intermittently for chronic effects; consider higher doses (10–20g) for brain health benefits.
“Just make it daily
TT▶ 3:29:10Dosage5g/day standard; 10–20g/day for brain health researchCertaintyexplicitrecommendation -
For hangovers, take 5g the morning after for headache and brain fog reduction.
“five grams the morning after you drink
TH▶ 27:00Dosage5g morning after drinkingCaveatsBased on user surveysCertaintyhedgedoffhand mention -
For social anxiety, take 5g before an event for ~30% drop in nervousness.
“five grams before an event
TH▶ 26:30Dosage5g before eventCaveatsSelf-reported dataCertaintyhedgedrecommendation -
Travelers should take 5g/day on travel days for less jet lag and fewer sleep disturbances.
“five grams a day on days you travel
TH▶ 26:10Dosage5g/day on travel daysCaveatsBased on pilot studyCertaintyhedgedrecommendation -
Shift workers should take 5g at start of shift for better reaction times and mood.
“five grams at the start of your shift
TH▶ 25:40Dosage5g at start of shiftCertaintyexplicitrecommendation -
For HIIT, take 5g pre- and post-workout for greater sprint power and less soreness.
“five grams pre and post
TH▶ 25:00Dosage5g pre-workout and 5g post-workoutCertaintyexplicitrecommendation -
Pregnant and nursing women can take 3-5g/day creatine to reduce maternal fatigue and support fetal brain energy.
“good idea to do three to five grams a day
TH▶ 24:40Dosage3-5g/dayCaveatsPilot studies only; your mileage may varyCertaintyhedgedrecommendation -
Before contact sports (MMA, hockey, football, soccer), take creatine to potentially protect against head injury.
“be on creatine before you go out and do your sport in case you hit your head
TH▶ 24:00Certaintyhedgedrecommendation -
Vegetarians and vegans should supplement creatine because their baseline stores are lower and they see larger relative benefits.
“vegetarians and in particular vegans start with much lower creatine stores
TH▶ 9:40Certaintyexplicitstrong endorsement -
Older adults should take at least 3g/day (preferably 3-10g) to preserve lean mass, strength and memory.
“three grams a day over 12 months did preserve lean mass
TH▶ 23:20Dosage3-10g/dayCertaintyexplicitstrong endorsement -
For depression, stack 5g/day creatine with antidepressants for 8 weeks to increase response rates by 30%.
“increased treatment response rates by 30%
TH▶ 12:40Dosage5g/day for 8 weeks alongside antidepressantsCertaintyexplicitrecommendation -
For cognitive boost during finals or high mental demand, use a loading dose of 20g/day for 5 days to improve working memory and IQ test scores 10-20%.
“20 grams a day for five days while you're studying
TH▶ 12:00Dosage20g/day for 5 daysCertaintyexplicitrecommendation -
Jim StoppaniEndorsesThe Dr. Vonda ShowOrganic (prompted)
Take creatine before workouts so muscle levels are topped off when you need anaerobic energy.
“why wouldn't you want to take it before you exercise to make sure your levels are topped off?
TD▶ 15:00DosageTake pre-workoutCaveatsCreatine's main effect is chronic muscle saturation, not acuteCertaintyhedgedrecommendation -
Jim StoppaniEndorsesThe Dr. Vonda ShowOrganic (prompted)
Take creatine with a carbohydrate/insulin source to boost muscle uptake by 20–40% via the insulin-sensitive creatine receptor.
“creatine receptor... works better when there's insulin.
TD▶ 9:00DosageTake with carbs, sugar, or a protein shake; ideally pre-workoutCaveatsIf black coffee works for adherence, you'll still absorb enough without carbsCertaintyexplicitrecommendation -
Jim StoppaniEndorsesThe Dr. Vonda Show
A single high dose of creatine (20–25 g) can blunt the cognitive hit of sleep deprivation; Stoppani uses higher doses when traveling for jet lag.
“They took a single dose of 25... significantly reduced the hit from the sleep deprivation.
TD▶ 7:04Dosagesingle acute dose of 20–25 gCertaintyhedgedrecommendation -
Jim StoppaniEndorsesThe Dr. Vonda ShowOrganic (prompted) In a protocol
Women over 40 (and even younger) should consider creatine for muscle maintenance against sarcopenia and for brain-boosting benefits.
“Should every woman over 40, even under 40... be interested. Absolutely, yes.
TD▶ 0:59Dosage3–5 g/day baseline; closer to 10 g/day for brain benefitsCertaintyexplicitstrong endorsement -
In a protocol
Creatine supplementation modestly reduces body fat (~0.5%) and is safe to use on a fat loss diet.
“reduces body fat levels by about half a percent
TD▶ 1:19:20CaveatsModest effectCertaintyexplicitrecommendation -
In a protocol
Creatine benefits women in perimenopause/menopause beyond muscle—mental health and cognition; ease in.
“start with about three milligrams per day
UW▶ 56:55DosageStart 3 g/day, can increase to 5 g; up to 10 g on heavy training, travel, or sleep-deprived daysCaveatsSpeaker said 'milligrams' but standard is gramsCertaintyexplicitstrong endorsement -
Organic (prompted)
Creatine supplementation appears to boost cognitive function, especially under stress like sleep deprivation.
“Creatine seems to boost cognitive function
TG▶ 29:10Certaintyexplicitrecommendation -
Michael OrmsbeeEndorsesPerform with Dr. Andy Galpin
Creatine is broadly beneficial, increasingly taken for brain and vascular health, not only performance.
“more people are taking it for non performance based things
PW▶ 2:06:12Certaintyexplicitstrong endorsement -
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Tim takes creatine daily, often before podcast recording, citing benefits for short-term memory and performance under stress, as well as physical performance.
“I've been taking it daily, typically before podcast recording
TT▶ 1:20Dosagedaily, before podcastsCertaintyexplicitpersonal use -
Tommy WoodEndorsesBen Greenfield LifeOrganic (prompted) In a protocol
Tommy takes creatine as part of his brain/performance supplement stack.
“I take creatine
BG▶ 56:10Certaintypersonal onlypersonal use -
Organic (prompted)
Tried creatine but stopped — only 1.7% muscle mass benefit, unpleasant to take, and cognitive benefits not yet proven.
“I'm gonna stop it. It's not worth it
ZS▶ 40:50CaveatsCognitive/dementia benefit still under investigationCertaintypersonal onlymild caution