used by 15 of our high performers

who takes creatine.

creatine is the supplement the people we track share most. 15 high performers with up-to-date routines say they take it, more than fish oil (11), magnesium or vitamin d (10 each). below: each one’s dose, timing and brand, as they said it, with the source.

15take it: 10 scientists, doctors and biohackers, 4 founders, 1 podcast host
10gave a number: 5 g to 20 g a day
3named a brand they don’t own
4mix it into a drink, shake or coffee

the 15

one by one.

peter attia
physician, author of outlive
5 g a day.¹ jul 2024
brand not named
kayla barnes-lentz
longevity biohacker and podcast host
in her morning protein coffee: coffee with whey protein, collagen, creatine, colostrum and nad powder.²³ jul 2026
brand not named
steven bartlett
host of the diary of a ceo, investor
every morning, from his supplement cupboard: omega-3, vitamin d and creatine, “the same sort of three basic supplements… that i think everybody should be taking.”⁴ sep 2025
brand not named
gary brecka
human biologist, host of the ultimate human
5 g a day, before exercise.⁵ feb 2024
symbiotica liquid creatine · “i actually use the symbiotica brand. i have no affiliation.”
andy galpin
human performance scientist, host of perform
7.5 g a day.⁶ jun 2024
brand not named
ben greenfield
biohacker, author of boundless
5 g a day.⁷ nov 2025
brand not named
george heaton
co-founder and creative director of represent and represent 247
on days he lifts rather than runs, he takes creatine and omega-3s.⁸ feb 2024
brand not named
andrew huberman
neuroscientist, huberman lab
5–10 g a day. he says he still does occasional loading phases (5 g, 3–5 times a day).⁹ mar 2026
brand not named
mark hyman
physician, author
in his morning shake (5 g in 2024).¹⁰ jun 2026
brand not named
bryan johnson
founder of blueprint
7.5 g a day in total: 5 g, plus 2.5 g in his morning longevity drink with prebiotic fibres.¹¹¹² apr 2026
brand not named
casey means
physician, co-founder of levels, author of good energy
5 g in her morning drink (a tea-based coffee alternative frothed with collagen), more in her smoothie.¹³ late 2024
momentous creatine · “1 scoop (5 grams) momentous creatine” in her morning drink, and “more momentous creatine” in her smoothie.
shop momentous
rhonda patrick
biomedical scientist, foundmyfitness
10 g a day in two doses; 20–25 g when traveling or short on sleep.⁹¹⁴ mar 2026
thorne creatine · the creatine she names.
shop thorne
joe rogan
host of the joe rogan experience, ufc commentator and comedian
10 g in the morning and 10 g at night: “i take 10 grams in the morning and i take 10 grams at night.” he carries it when he travels.¹⁵ sep 2026
brand not named
mark wahlberg
actor, producer, co-founder of performance inspired and municipal
every morning, after his cold plunge.¹⁶ mar 2024
brand not named
mark zuckerberg
co-founder and ceo of meta
takes it, with vitamin d and “a lot of protein”. no dose given.¹⁷ apr 2025
brand not named

dose

how much they take.

10 of the 15 gave a number. 5 g is the most common.

5 g a day: ben greenfield, gary brecka (before exercise), peter attia, and mark hyman (5 g in 2024).⁷⁵¹¹⁰
5 g plus more: casey means (5 g in her morning drink, more in her smoothie) and bryan johnson (5 g, plus 2.5 g in his morning drink, 7.5 g total).¹³¹¹
7.5 g a day: andy galpin.⁶
5–10 g a day: andrew huberman, who says he still does occasional loading phases (5 g, 3–5 times a day).⁹
10 g a day, in two doses: rhonda patrick. she goes to 20–25 g when traveling or short on sleep.⁹
20 g a day, in two doses: joe rogan, 10 g in the morning and 10 g at night.¹⁵

the other five (kayla barnes-lentz, steven bartlett, george heaton, mark wahlberg, mark zuckerberg) haven’t given a number in the sources we use.

brands

which brands they named.

12 of the 15 haven’t named a brand. the three who have:

symbiotica liquid creatinegary brecka · “i actually use the symbiotica brand. i have no affiliation.”⁵
momentous creatinecasey means · “1 scoop (5 grams) momentous creatine” in her morning drink, and “more momentous creatine” in her smoothie.¹³
shop momentous
thorne creatinerhonda patrick · the creatine she names.⁹¹⁴
shop thorne

brands the high performers own aren’t listed here.

timing

when and how they take it.

in a drink, shake or coffee (4): bryan johnson (morning longevity drink), casey means (tea-based coffee swap, then her smoothie), kayla barnes-lentz (morning protein coffee), mark hyman (morning shake).²³¹⁰¹²¹³
every morning: steven bartlett, with omega-3 and vitamin d; mark wahlberg, after his cold plunge.⁴¹⁶
before exercise: gary brecka.⁵
split in two: rhonda patrick takes her 10 g in two doses; joe rogan takes 10 g in the morning and 10 g at night.⁹¹⁵
on lifting days: george heaton, with omega-3s.⁸
with his protein: mark zuckerberg mentions it with vitamin d and “a lot of protein”.¹⁷

faq

quick answers.

how much creatine does andrew huberman take?

5–10 g a day. he says he still does occasional loading phases: 5 g, 3–5 times a day (huberman lab, mar 2026).⁹

how much creatine does rhonda patrick take?

10 g a day in two doses, and 20–25 g when she’s traveling or short on sleep (huberman lab, mar 2026). the brand she names is thorne.⁹¹⁴

does peter attia take creatine?

yes. 5 g a day (huberman lab, jul 2024).¹

how much creatine does joe rogan take?

20 g a day: “i take 10 grams in the morning and i take 10 grams at night” (joe rogan experience #2550, sep 2026).¹⁵

does mark zuckerberg take creatine?

yes. he named creatine, with vitamin d and “a lot of protein”, on this past weekend with theo von (#579, apr 2025). he didn’t give a dose or a brand.¹⁷

what creatine brand do the high performers use?

most don’t name one: 12 of the 15. casey means uses momentous, rhonda patrick names thorne, and gary brecka uses symbiotica liquid creatine and says he has no affiliation.⁵⁹¹³¹⁴

what is the most common creatine dose among them?

5 g. ben greenfield, gary brecka, peter attia and mark hyman (in 2024) say 5 g; casey means and bryan johnson take 5 g plus more. andy galpin takes 7.5 g, andrew huberman 5–10 g, rhonda patrick 10 g and joe rogan 20 g.¹⁵⁶⁷⁹¹⁰¹¹¹³¹⁵

when do they take creatine?

mostly in the morning, often mixed into a drink. four put it in a drink, shake or coffee; steven bartlett and mark wahlberg take it every morning; gary brecka takes it before exercise; rhonda patrick and joe rogan split it in two; george heaton takes it on lifting days.⁴⁵⁸⁹¹⁵¹⁶

counts as of 20 oct 2026. every line links to where they said it.

sources (17)