Why I Add Creatine to My Coffee Every Morning (And You Should Too)

Dave Asprey

Jul 3, 2025

Episode description

Creatine isn’t just for bodybuilders. It’s one of the most overlooked, science-backed nootropics for brain optimization, neuroplasticity, mitochondrial energy, and total human performance. This episode reveals why creatine is a non-negotiable supplement for anyone serious about biohacking, longevity, and cognitive upgrades.

Watch this episode on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

Host Dave Asprey breaks down the myths and truths about creatine, uncovering how it enhances memory, supports your mitochondria, regulates mood, strengthens bones and heart function, and even aids fetal brain development during pregnancy. Drawing from decades of functional medicine, real-world biohacks, and new research featured in the Wall Street Journal, Dave explains how creatine works not only as a muscle booster but as a universal cellular fuel that supports brain benefits, memory improvement, and sleep optimization.

You’ll learn how to harness creatine for everything from mental performance and mood regulation to faster recovery and better metabolism. Dave covers creatine dosage and timing, how to use creatine loading versus maintenance protocols, and how to enhance creatine absorption by mixing it with hot water or pairing it with glucose and protein to leverage insulin-sensitive pathways.

He also shares next-level stacking strategies by combining creatine with caffeine (including Danger Coffee), beta-alanine, nitrates, and electrolytes to maximize both mental and physical results. Whether you’re using creatine for brain energy, sprint power, cold therapy performance, or cognitive resilience, this episode delivers practical tools you won’t hear anywhere else.

If you’re following a carnivore diet, in ketosis, experimenting with fasting, or just want to feel sharper and more energized, creatine fits right in. Dave also explores cutting-edge options like GAA creatine, creatine HCL, and intranasal delivery systems, along with key nutrient pairings like TMG and folinic acid to support methylation and avoid side effects. Plus, he explains why vegetarians and vegans may need creatine the most.

This is your complete guide to creatine brain benefits, mitochondrial support, memory enhancement, and smarter not harder living.

You’ll Learn:

• How creatine supports neuroplasticity, brain energy, and cognitive function

• Why mitochondrial health is the key to memory, mood, and mental performance

• The real science behind creatine dosage, absorption, and stacking strategies

• How creatine fits into ketosis, fasting, and a carnivore lifestyle

• Why vegans and vegetarians may suffer from creatine deficiency

• How to combine creat

Mindsip insights from this episode:

Use creatine to reduce social anxiety by 30%

Taking five grams of creatine before a social event can lead to a 30% drop in self-reported nervousness by providing more power to an overloaded brain.

#anxiety

#creatine

Stack creatine with nitrate supplements to boost blood flow and power output

To improve blood flow and power output, stack creatine with a nitrate supplement like Vasanox, which has a long 24-hour half-life.

#creatine

#supplement

Boost IQ scores with creatine supplementation

By improving short-term memory tasks by up to 20%, creatine supplementation can reliably increase IQ scores by 12 or more points.

#creatine

#IQ

Adjust creatine timing and add TMG or folinic acid to improve sleep

If creatine disrupts your sleep, take it in the morning and add TMG or folinic acid to your stack, as creatine can deplete methyl donors and reduce sleep drive.

#creatine

#TMG

Maximize muscle uptake with GAA creatine for enhanced performance

A new form called GAA creatine (brand name CRE GA18) is a direct creatine precursor that may offer 30-70% greater muscle uptake than standard creatine monohydrate.

#creatine

#muscle

Maximize creatine benefits through supplementation for vegans and vegetarians

Because vegetarians and vegans start with much lower baseline creatine stores, they experience significantly larger relative benefits from supplementation.

#creatine

#vegan

Boost brain neuroplasticity with creatine for enhanced learning

Creatine directly raises the expression of BDNF (Brain-Derived Neurotrophic Factor), which is a key protein that facilitates new neural connections and learning.