Creatine monohydrate
Three to five grams a day, taken for strength and power output
Three to five grams a day supports strength and power output by topping up phosphocreatine stores, and a growing literature looks at cognitive and mood effects, particularly under sleep deprivation. Monohydrate is the form used in the trials; the other variants cost more.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Andrew HubermanDoes it
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.
Source: Huberman Lab: Foundational Fitness Protocol Exercise physiologist · Perform podcast
Takes at least seven to 10 grams a day, above the three to five grams most protocols name. Strength and brain-health data are what he cites. The brand he uses, Momentous, is the show's presenting sponsor.
Source: Perform: How to Reach Your Fitness Goals (Hard-to-Grow Muscles, Lose Fat, Busy Schedule & More)“It is one of the most researched supplements in the world and has demonstrated benefits, which is why I make sure to take at least seven to 10 grams a day.”
Perform: How to Reach Your Fitness Goals (Hard-to-Grow Muscles, Lose Fat, Busy Schedule & More) (opens in a new tab) · 19 Aug 2026 - Bryan JohnsonDoes it
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.
Source: Blueprint protocol site - Chris BumsteadDoes it
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.
Source: SimplyShredded: 21 Year Old Beast: Chris Bumstead Talks With Simplyshredded.com - Chris WilliamsonDoes it
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.
Source: chriswillx.com: 3 Minute Monday, Imposter Syndrome, Cocaine & Waists - Dave AspreyDoes it
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.
Source: Dave Asprey blog: Creatine guide - Layne NortonDoes it
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.
Source: FoundMyFitness: Dr. Layne Norton on Building Muscle“So I tell people, just take creatine monohydrate. It is tried and true.”
Huberman Lab: The Science of Eating for Health, Fat Loss & Lean Muscle (opens in a new tab) · 7 Nov 2022 - Mark HymanDoes it
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.
Source: The Dr. Hyman Show: How To Choose The Best Supplements (episode transcript) - Rhonda PatrickDoes it
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.
Source: FoundMyFitness: her 2025 supplement routine“But the way I take it is in five-gram doses. And so I do five grams first thing in the morning, and then I’ll do my workout and then I do another five grams about 11:00 a.m. And that’s my 10 grams that I get.”
The Tim Ferriss Show #819 transcript (opens in a new tab) · 26 Jul 2025 - Tim FerrissDoes it
Author · The Tim Ferriss Show
Five grams of creatine a day is a staple, for strength, recovery and brain health.
Source: tim.blog: 2025 holiday gift guide - Jeff NippardRecommends
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.
Source: jeffnippard.com blog: How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)“Creatine is by far the most well-studied supplement on the market.”
jeffnippard.com blog: How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition) (opens in a new tab) · 28 May 2023 - Stacy SimsRecommends
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.
Source: Dr Stacy Sims: Why Active Women Need Creatine“There are very few supplements I recommend across the board. Creatine is one of them.”
Dr Stacy Sims: Why Active Women Need Creatine (opens in a new tab) · 11 Feb 2026
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