Snapshot · Huberman Lab
A pediatric TBI trial used 0.4 grams of creatine per kilogram of body weight per day — roughly double a standard loading dose — and showed significant benefits after concussion.
Where this was said
At 2:22:52 · chapter starts 2:18:27
Huberman asks for a practical TBI recovery toolkit for the common scenario of a moderate concussion without bleeding. Wood organized his answer around the pathophysiology: concussion creates an acute energy deficit in neurons through mitochondrial dysfunction, and anything that widens the gap between energy demand and supply accelerates cell death. This explains why hyperthermia is dangerous (it increases energy demand), why Wood's own PhD focused on therapeutic hypothermia (cooling reduces energy demand), and why blood sugar spikes should be avoided (cellular stress from glycation). Practical immediate steps: get cool, avoid sugary refined carbohydrates, avoid alcohol (disrupts sleep and impairs recovery), potentially avoid caffeine (stimulates the brain when it needs to conserve energy). For supplementation, Wood cites a pediatric RCT using creatine at 0.4g/kg/day — about 28 grams for a 70kg person, roughly double traditional loading doses — with significant benefits. Creatine's role makes mechanistic sense: it supports the phosphocreatine system that rapidly regenerates ATP in neurons under metabolic stress. Magnesium at 400mg once or twice daily (glycinate form preferred) and omega-3s (with accumulating evidence from collegiate football player studies showing reduced neurofilament light biomarkers) round out the core stack.
For mild-to-moderate concussion: avoid heat, avoid alcohol, control blood sugar. Creatine at loading doses, magnesium 400mg 1–2x/day, and omega-3s have the best evidence. CDP-choline at 1–2g/day and Boswellia extract also have clinical trial support. Return to aerobic activity as soon as tolerated — rest is no longer the standard of care.
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