Creatine Stack
Dave's recommended supplement stack to take alongside creatine for absorption, performance, and to mitigate side effects.
Assembled by Cited from Dave Asprey's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
11-
In a protocol
Take 5g/day maintenance dose of creatine monohydrate for muscle, brain, heart, bone benefits; safe up to 10g/day in healthy adults.
“up to 10 grams a day has no adverse kidney effects
TH▶ 21:40Dosage3-5g/day maintenance; optional loading 20g/day (5g x 4) for 5 daysCaveatsCan deplete methyl donors at higher doses; may reduce sleep driveCertaintyexplicitstrong endorsementBase creatine supplementation -
In a protocol
Take creatine with a small amount of sugar/carbs (e.g., fruit or 20g dextrose) to roughly double absorption via insulin.
“20 grams of dextrose...doubles muscle absorption
TH▶ 19:00DosageTake with carb source (e.g., 20g dextrose) post-workoutCaveatsDon't spike insulin excessively unless post-workoutCertaintyexplicitrecommendationCarbs/dextrose with creatine to drive insulin-mediated uptake -
In a protocol
Dissolve creatine in hot (not boiling) water around 140°F to fully dissolve it for better absorption rather than suspending powder.
“put it in hot, but not boiling water
TH▶ 18:10DosageDissolve in water ≤60°C / 140°FCaveatsDon't boil — it breaks downCertaintyexplicitrecommendationDissolve in hot (not boiling) water for absorption -
In a protocol
Stack 3g beta-alanine with creatine to enhance muscle buffering and extend high-intensity capacity.
“Three grams of beta alanine with creatine
TH▶ 27:00Dosage3g beta-alanineCertaintyexplicitrecommendationBeta-alanine for muscle buffering -
Endorsement In a protocol
Stack N1O1 nitric oxide supplement with creatine for greater muscle perfusion and power; creates a quick NO spike.
“N101, which is really powerful
TH▶ 27:40CertaintyexplicitrecommendationN1O1 nitric oxide for blood flow -
Endorsement In a protocol Alternative
Vasconox is a nitrate supplement with a longer 24-hour half-life, useful stacked with creatine for blood flow.
“Vasconox has a longer 24-hour half-life
TH▶ 27:50CertaintyexplicitrecommendationVasconox as longer-half-life NO alternative to N1O1 -
Endorsement In a protocol
Dave's own coffee brand recommended as caffeine source to stack with creatine for mental speed.
“a cup of danger coffee with 100 milligrams of caffeine
TH▶ 25:00Dosage~100mg caffeine with 5g creatine in the morningCaveatsAvoid energy drinks (too much caffeine)Certaintyexplicitpersonal useDanger Coffee/caffeine for mental speed -
In a protocol
Omega-3s mentioned as a stack with creatine for additional benefits.
“beta-alanine, N1O1, omega-3s
TH▶ 32:40Certaintyexplicitoffhand mentionOmega-3s mentioned in stack recap -
In a protocol
Take TMG with creatine to replenish methyl donors and prevent depletion, especially at higher doses or with MTHFR.
“take TMG with your creatine to be extra careful
TH▶ 30:40CertaintyexplicitrecommendationTMG to replenish methyl donors -
In a protocol Alternative
Take folinic acid with creatine — Dave personally found it prevents muscle tension and sleep issues from creatine depletion.
“if I don't take folinic acid with creatine...I get muscle tension and I can't really sleep
TH▶ 31:10CaveatsPersonal experienceCertaintypersonal onlypersonal useFolinic acid to prevent depletion-related muscle tension/sleep issues -
In a protocol
When taking creatine, drink water with added electrolytes (sea salt or magnesium/sodium/potassium blend) since creatine pulls water into cells.
“put some sea salt in your water or some electrolytes
TH▶ 31:40CertaintyexplicitrecommendationElectrolytes with water since creatine pulls water into cells
How this protocol has evolved
Dave explicitly recaps the stack at end of episode: 'stack it with beta-alanine, N1O1, omega-3s, and some amount of caffeine'