Creatine monohydrate

Neuroscientist · Huberman Lab

Five grams a day sits in his foundational protocol, and he points to creatine as one of the few supplements with evidence for both physical and cognitive effects.

Founder · Blueprint longevity protocol

Muscle and cognitive support from five grams of creatine a day, one of the few items in the stack he describes as well established.

Bodybuilder · Six-time Classic Physique Mr. Olympia

Creatine monohydrate was on the supplement list he gave SimplyShredded at 21, a long list that also ran to whey, BCAAs, glutamine, a multivitamin and fish oil. That interview dates from his early pro years, so treat it as a snapshot rather than a current stack.

Host · Modern Wisdom

Creatine sits in the middle tier of his supplement routine, taken daily alongside an afternoon protein shake, and he has used it for around a decade.

Biohacker · Bulletproof Coffee

Adds creatine to his coffee every morning, according to the video he embeds on the page. His written advice is plain monohydrate taken consistently, with no loading phase, and he brushes off the kidney and bloating worries as myths.

Nutrition scientist and powerlifter · Biolayne

Creatine monohydrate, caffeine and whey are his three supplements with enormous data behind them. He cannot see an argument against taking creatine, he says, now that cognitive benefits are showing up alongside the strength and lean mass effects.

Physician · The Dr. Hyman Show · author of Young Forever

One of six supplements he says he takes every day, singled out for muscle as people age and, in his reading of the studies, for insulin sensitivity. He pairs it with resistance training.

Biomedical scientist · FoundMyFitness

Creatine goes in as two five-gram doses a day, usually separately, and she has highlighted the emerging cognitive and mood literature alongside the strength effects.

Author · The Tim Ferriss Show

Five grams of creatine a day is a staple, for strength, recovery and brain health.

Natural bodybuilder · Science-based lifting

He calls creatine by far the most studied supplement on the market and, given its low cost and low risk of side effects, an obvious pick for anyone lifting. It rounds out his Tier 1 alongside protein powder and caffeine.

Exercise physiologist · Women Are Not Small Men

The one supplement she puts on every list, for women at any stage. She points to the lower baseline stores women carry, evidence spanning strength, bone and mood, and monohydrate as the form worth buying. Three to five grams a day is where she says there is no real need to go further.