Creatine and Brain Health: Emerging Role

Creatine, traditionally known for its role in muscle energy metabolism and performance enhancement, is now gaining attention for its emerging role in brain health. Here’s a breakdown of what current research is uncovering about creatine in both muscle and brain health:

Energy Metabolism in the Brain
- Creatine helps maintain ATP (energy) levels, not just in muscles but also in neurons.
- The brain has high energy demands; creatine supports cognitive function, especially under stress or fatigue (1, 9).
Cognitive Performance and Mental Fatigue
- Supplementation may improve working memory, intelligence (fluid reasoning), and task performanceunder mentally demanding conditions (1, 2, 3).
- Some studies show benefits in sleep-deprived individuals, vegetarians (who often have lower creatine stores), and older adults (2, 3)
Neuroprotection
- Creatine shows antioxidant effects, mitochondrial protection, and anti-apoptotic properties—important for neurodegenerative diseases like Parkinson’s, ALS, and possibly Alzheimer’s (4, 5, 6).
- It may help slow progression in early stages of neurodegeneration, though results are mixed (4, 6).
Mood and Depression
- Early research suggests creatine might enhance antidepressant response in people with treatment-resistant depression, especially in females (10).
- Likely works by modulating brain energy systems and neurotransmitters (5, 10).

Creatine and Muscle Health (Established Role)

ATP Replenishment & Strength Gains
Creatine helps regenerate ATP during short bursts of intense activity.
Leads to improved strength, power output, muscle mass, and work capacity (7).
Muscle Recovery
Reduces muscle damage and inflammation after intense exercise.
May help with faster recovery and reduced soreness (7).
Sarcopenia and Aging
In older adults, creatine helps preserve lean muscle mass, strength, and function, making it a promising intervention for age-related muscle loss (4).

General Creatine Dosing Guidelines

1. Standard Dosing Protocol

Loading phase (optional):
- 20 g/day split into 4 doses of 5 g
- Duration: 5–7 days
- Purpose: saturates muscles quickly (7)
Maintenance Phase:
- 3–5 g/day (typically 5 g)
- Can be started without loading (just takes longer to reach full saturation — about 3–4 weeks) (7)

2. For Brain Health / Cognitive Support

Dose:
- 3–5 g/day
- No loading phase required
- Some studies exploring effects on cognition use up to 20 g/day short-term, but this is not typically necessary for most people (1, 2, 10)

3. Older Adults / Aging Support

Dose:
- 3–5 g/day, possibly with resistance training
- Shown to help with muscle preservation, strength, and cognitive resilience (4)

⚠️ Safety Considerations

Creatine is one of the most well-researched and safe supplements when taken at recommended doses (1, 9).
- However, people with the following should consult their doctor before using it:
  - Kidney disease or risk factors
  - Liver disease
  - Hypertension or on blood pressure medications
  - Pregnancy or breastfeeding
  - History of electrolyte imbalances (9).

💡Tips for Use

Take with water (stay well-hydrated).
Taking with carbohydrates or protein may improve absorption (7).
Micronized creatine monohydrate is preferred for better solubility and fewer GI issues (7).

Closing Thoughts

Creatine shines not only for muscle and strength but increasingly for brain health—particularly under stress, fatigue, or aging. Whether you’re optimizing physical performance, supporting cognitive resilience, or navigating age-related challenges, creatine monohydrate is a powerful, evidence-based supplement. As always, anyone with pre-existing conditions should consult a healthcare professional before adding it to their routine.

You may also enjoy my blog post: How the Mediterranean Diet Supports Brain Health >

References:

Xu C, et al. (2024) The effects of creatine supplementation on cognitive function in adults [Internet]. Frontiers in Nutrition. Available from: https://www.frontiersin.org/articles/10.3389/fnut.2024.1424972/full
Gordji‑Nejad A, et al. (2024) Single dose creatine improves cognitive performance during sleep deprivation. Scientific Reports. Available from: https://www.nature.com/articles/s41598-024-54249-9
McMorris T, et al. (2006) Effect of creatine supplementation and sleep deprivation on cognitive performance and mood. Physiology & Behavior. Available from: https://pubmed.ncbi.nlm.nih.gov/16416332
Adhihetty PJ, et al. (2008) Creatine and its potential therapeutic value for neurodegenerative diseases. PMC. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2886719
Kumar A, et al. (2015) Mitochondrial restorative mechanism of creatine. Frontiers in Pharmacology. Available from: https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2015.00206/full
Forbes SC, et al. (2022) Effects of creatine on ALS and oxidative stress. MDPI. Available from: https://www.mdpi.com/2072-6643/14/5/921
Wikipedia contributors. (2025) Creatine. Wikipedia. Available from: https://en.wikipedia.org/wiki/Creatine
Medical News Today. (2024) Creatine supplements may boost cognitive performance in sleep-deprived individuals. Available from: https://www.medicalnewstoday.com/articles/creatine-improves-cognitive-performance-sleep-deprivation-study
Verywell Health. (2025) What happens to your brain health when you take creatine. Available from: https://www.verywellhealth.com/can-creatine-boost-cognition-11750428
The Times. (2025) Is creatine the secret weapon for midlife women?. Available from: https://www.thetimes.co.uk/article/creatine-supplement-muscles-memory-experience-advice-7gmsvllmz

Marsha Fenwick, C.N.P. R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. Contact Marsha today for more information and to book a FREE 15 minute nutritional consultation.