About this Video

• Video Title: Creatine for Boosting Your Cognitive Performance — Dr. Rhonda Patrick
• Channel: Tim Ferriss
• Speakers: Tim Ferriss, Dr. Rhonda Patrick
• Duration: 11:23

Introduction

This Tim Ferriss podcast features Dr. Rhonda Patrick discussing the benefits of creatine, particularly for cognitive enhancement. They explore the established use of creatine in athletic performance and delve into recent research suggesting significant cognitive benefits, especially at higher doses than typically used for muscle growth.

Key Takeaways

• Creatine's Role in Energy Production: Creatine, stored in muscles as phosphocreatine, facilitates quicker energy production, enabling increased exercise volume and consequently, muscle growth and strength. However, it requires physical exertion to stimulate muscle growth; creatine alone is insufficient.
• Cognitive Benefits of Higher Doses: While 5 grams of creatine daily saturates muscle stores, higher doses (10-25 grams) appear to provide cognitive benefits. Studies show improvements in cognition even under sleep deprivation and in older adults and those with Alzheimer's disease.
• Dr. Patrick's Personal Experience: Dr. Patrick personally uses 10 grams daily, noticing the elimination of afternoon sleepiness. For enhanced cognitive performance, especially when traveling or presenting, she increases her intake to 20 grams.
• Creatine Monohydrate: Dr. Patrick and Tim Ferriss recommend creatine monohydrate as the gold standard due to its extensive research and proven effectiveness. They advise choosing NSF-certified brands to ensure purity and lack of contaminants.
• Dosage and Potential Side Effects: While 5 grams is generally well-tolerated, higher doses may cause gastrointestinal issues for some individuals. Splitting larger doses into smaller, more frequent intakes can mitigate this.