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Andrew Huberman, Ph.D.@hubermanlabTikTok

Creatine & NAD: Hair growth, subcutaneous water, cognition and strength #hubermanlab …more

original sound — @hubermanlab

what it claims

Adjusting creatine intake (down to only 1 to 2 g per day) and taking a one-week break every four months helps avoid subcutaneous water retention while assessing personal effects, while taking NAD+ boosters (NMN or NR) is said to stimulate hair and nail growth.

mixed

Research broadly supports the efficacy of creatine monohydrate for performance and recovery, as noted by the International Society of Sports Nutrition consensus (Kreider et al…

noli's read

Research broadly supports the efficacy of creatine monohydrate for performance and recovery, as noted by the International Society of Sports Nutrition consensus (Kreider et al., 2017, expert consensus). However, the idea of subcutaneous water retention or the utility of a systematic break ('washout') is not supported by any scientific data, as water is primarily retained inside muscle cells. As for the link between creatine and hair loss, it stems from a single study on rugby players (van der Merwe et al., 2009, RCT) showing an increase in a hormone linked to baldness, but this result has never been replicated and is considered non-significant by major reviews (Antonio et al., 2021, review article). Finally, the effect of NMN and NR on accelerated hair and nail growth is based on personal observation; current studies on NAD+ focus on overall cellular energy without clinical evidence regarding the health of skin appendages (Yoshino et al., 2018, narrative review).

the sources

Claimed by Andrew Huberman, Ph.D. Noli grades the claim, never the person.

Decoded by Noli · July 14, 2026 · the original post

What the graded evidence says

Evidence: A

Effect: strength/power with resistance training — consistent small-moderate benefit
Measured on: healthy training adults

Andrew Huberman, Ph.D. in the Register144 claims graded · solidity 82/100See their record →

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Noli has read similar claims

Other advice in the Register that leans on the same research.

Creatine isn't just for muscle — at doses higher than the standard 3-5g, some reaches the brain and may support cognitive energy, especially under stress or sleep loss.

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5g of creatine isn't enough, the claim goes: bumping to 10g raises brain creatine further, and a 25g dose counters the cognitive decline from sleep loss and the mid-afternoon energy crash.

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After a year of daily creatine monohydrate: no hair loss, no kidney damage, the loading phase isn't necessary, and "special" creatine forms change nothing versus plain monohydrate.

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