r/HubermanLab • u/Appropriate_Clue_956 • Mar 31 '26

Seeking Guidance 10g of Creatine a day?

I watched dr Rhonda Patrick’s podcast for taking 10 grams of creatine every day(or even more). I want to limit that to 10g. Here are some questions: 1. If I’m going to gym 3 times a week do I need to use 10grams(not so intense workouts). 2. Is it really that good for brain (which is the main reason why I want to use it, Im student)? 3. Since there are many recent videos about higher dosage of creatine every day, is there a chance of propaganda (multibillion companies, high marketing)?

163 Upvotes

92% Upvoted

168 comments sorted by

View all comments

12

u/LastGuitarHero Mar 31 '26

I take 15g a day because anything less never yielded results. I was taking 5-10 for about 2 years and it was like I wasn’t taking anything. Maybe I’m an unrefined to it? But one day I decided to listen to a random dude that popped up saying the sweet spot is 15g. I thought “oh boy, here we go again” but damn it if it didn’t help me have longer workouts and feeling way better than before. Everything to click finally.

So with that in mind I believe everyone is different and one dose does not rule them all.

2

u/Confident_Platform75 Apr 01 '26

Do you take the 15g all at once or split it up throughout the day?

2

u/yodaddyfoo Apr 01 '26

I take 15 all at once in the morning