Creatine has long been associated with strength and muscle growth, but emerging research suggests its benefits may extend beyond the gym. The brain, much like muscles, relies on adenosine triphosphate (ATP) as its primary energy source, and creatine plays a crucial role in ATP regeneration. While creatine is naturally found in foods like meat and fish, its concentration in the brain is relatively low compared to muscles. Supplementation appears to increase brain creatine stores, but the extent of its effects depends on individual factors such as diet, age, and cognitive demand.
A recent systematic review explored the cognitive and neurological effects of creatine supplementation. The most consistent finding was its ability to enhance cognitive function in situations where the brain is under stress. Sleep deprivation, intense mental exertion, and neurodegenerative conditions all place a significant demand on ATP, and creatine appears to help buffer against cognitive fatigue. Some studies suggest that it may help slow the progression of conditions like Alzheimer’s and Parkinson’s by maintaining cellular energy levels and reducing oxidative stress.
In addition to the studies included in the 2023 review by Candow and colleagues, a more recent study showed that a single high dose of creatine (0.35 g/kg) can improve cognitive performance and help counteract some of the negative effects of sleep deprivation. Gordji-Nejad and colleagues found that creatine supplementation increased the balance between phosphocreatine and inorganic phosphate, which plays a key role in energy production in the brain. This shift was linked to better cognitive performance, including faster reaction times and improved memory. Additionally, creatine helped stabilize brain pH during sleep deprivation, further reinforcing previous findings that it may support brain function under conditions of fatigue. However, further long-term studies are needed to fully understand whether these acute benefits translate into lasting neuroprotective effects.
It’s important to note that despite promising findings, creatine’s impact on brain function is not uniform across all populations. While older adults and individuals with low creatine intake show the most pronounced benefits, the effects on younger, well-nourished individuals are less clear. This suggests that while creatine can be a useful supplement for cognitive enhancement, it is unlikely to be a game-changer for everyone.
Higher doses (at least 5g per day) may be required for those primarily interested in cognitive benefits to significantly increase brain creatine stores. While research is still evolving, creatine is a well-researched, safe, and effective supplement. It supports muscle growth and strength, both essential for overall health, while also showing potential benefits for memory, reaction time, and neuroprotection, making it a solid supplement choice for the majority of people. If you choose to supplement with creatine, opt for creatine monohydrate as it is the most studied and cost-effective form.
