At a glance
The use of creatine for brain health centers on its role in supporting cellular energy and cognitive performance. Its positive effects may be especially relevant for memory, attention, mental endurance, and periods of increased cognitive demand. Individual responses can vary based on factors such as age, diet, and overall circumstances.
Creatine is best known for supporting muscle performance, but it also plays an important role in supplying energy to the brain.
By helping replenish cellular energy, creatine may support memory, focus, and mental performance, especially when the brain is under increased demand.
Learning how creatine works can help explain its potential benefits for cognitive health.
What is creatine?
Creatine is a naturally occurring compound made from amino acids and stored primarily in skeletal muscle, with smaller amounts also present in the brain and other tissues.
It helps maintain cellular energy by supporting the recycling of adenosine triphosphate (ATP), which is the molecule cells use as an immediate energy source.
The body produces creatine on its own, but it can also be obtained from foods such as meat and fish. Creatine obtained from sources outside of the body is often referred to as exogenous creatine.
Creatine monohydrate is the most widely used supplemental form and is commonly taken to increase the body’s creatine stores. When combined with resistance training, creatine may also help increase muscle mass.
Although creatine is best known for supporting strength and intense exercise, it also helps provide energy to cells throughout the body, including brain cells.
Watch the video below to learn more about creatine, how it works, and its potential benefits.
How does creatine affect the brain?
The brain requires a continuous supply of ATP to support processes such as neuronal communication, neurotransmitter release, and normal electrical signaling.
Creatine contributes to this energy system through phosphocreatine, which helps regenerate ATP when cellular energy demands increase.
The importance of creatine in the brain is also reflected in rare inherited conditions known as creatine deficiency syndromes, which can impair creatine synthesis or transport, reducing available brain creatine levels.
A study published in the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology found that four weeks of creatine monohydrate supplementation increased total creatine concentrations across measured brain regions by an average of 8.7 percent in young, healthy adults.
By helping support the brain’s cellular energy system, creatine may provide a physiological basis for its potential effects on cognitive performance.
Four potential cognitive benefits of creatine
Creatine may influence several aspects of cognitive performance, though effects can vary depending on the individual and circumstances.
Here are four potential beneficial effects of creatine that may support different aspects of brain function and mental performance.
1. May enhance memory
Creatine supplementation may support certain aspects of memory, including the ability to retain and recall information. It may also influence other areas of cognitive performance, such as processing speed.
A systematic review and meta-analysis published in Nutrition Reviews analyzed randomized controlled trials investigating the effects of creatine supplementation on memory in healthy individuals. Results showed modest improvements in memory with creatine, with greater effects in adults aged 66 to 76.
These findings suggest that creatine may be particularly relevant for supporting memory performance in certain populations.
2. May increase focus and attention
Creatine may help support attention by improving performance on tasks that require sustained concentration and quick responses.
A systematic review and meta-analysis published in Frontiers in Nutrition analyzed 16 randomized controlled trials involving 492 adults and found that creatine supplementation was associated with a significant reduction in the time required to complete attention tasks. While the authors of the study indicated that further research is needed to confirm this effect, this could be a potential benefit of creatine.
3. May reduce mental fatigue
Mental fatigue can occur after extended periods of concentration, problem-solving, learning, or other cognitively demanding activities.
It may feel like reduced mental stamina, slower thinking, or greater difficulty maintaining effort as a task continues.
“Creatine may help support mental endurance by helping brain cells maintain readily available energy during periods of increased demand,” explains Dr. Berg.
This may be particularly relevant during prolonged or demanding cognitive tasks, although individual responses can vary.
4. May support cognitive performance under stress
Conditions such as sleep deprivation can place additional strain on cognitive processes involved in decision-making, reaction time, and executive function.
Creatine may help preserve certain aspects of mental performance when these abilities are challenged, although benefits appear to depend on the type and severity of the stressor.
Evidence published in Psychopharmacology found that after 24 hours of sleep deprivation with intermittent exercise, participants taking creatine experienced less deterioration in certain measures of cognitive and psychomotor performance.
Overall, creatine may help maintain cognitive performance during periods of increased mental or physical demand.
Possible side effects of taking creatine
Creatine monohydrate is generally well-tolerated when taken at recommended amounts.
Some people may experience mild side effects, particularly when taking larger doses at once or during a loading phase.
Here are some possible side effects of taking creatine:
- Creatine appears to temporarily increase body weight.
- Increased water storage can cause a fuller feeling.
- Larger single doses may upset the digestive system.
- High doses can cause loose stools in some people.
- Digestive sensitivity may occur, especially with larger servings.
Taking smaller doses may help reduce digestive discomfort.
Who may benefit most from creatine?
Certain groups may be more likely to benefit from creatine due to differences in age, dietary creatine intake, or periods of increased mental demand.
Older adults may be a particular group of interest, as creatine may support aspects of memory and attention as cognitive function changes with age, although more research is needed.
People who eat little or no meat or fish, including vegetarians and vegans, also consume less dietary creatine and may experience larger increases in body creatine stores with supplementation.
Creatine may also be useful during temporary periods of increased cognitive demand, such as periods of sleep deprivation or prolonged mentally demanding tasks.
While these groups may be more likely to benefit, individual responses vary, and creatine shouldn’t be expected to improve cognitive performance equally in everyone.
How to get more creatine in your body
Creatine intake can be increased naturally through diet or more directly with creatine monohydrate supplementation.
Let’s examine the two main ways to increase your creatine intake.
1. Eating creatine-rich foods
Creatine is naturally concentrated in animal-based foods, especially red meat and fish.
Beef, pork, salmon, tuna, and other meats can provide dietary creatine, along with high-quality protein and other essential nutrients.
Your diet can contribute to normal creatine intake, but reaching the amounts commonly used in oral supplementation would require eating relatively large quantities of meat or fish each day.
2. Creatine supplementation
Creatine monohydrate is one of the most widely used and well-studied forms of supplemental creatine.
Taking about 3 to 5 grams daily can gradually build and maintain the body’s creatine stores without requiring a loading phase.
A loading phase involves taking a higher amount for several days to reach elevated creatine levels more quickly, but it isn’t necessary for regular supplementation.
Creatine powder can be mixed into water or another preferred unsweetened beverage, making it easy to use consistently.
When choosing a supplement, look for a straightforward formula without unnecessary added sugars, artificial flavors, artificial sweeteners, colors, or preservatives.
Some formulas also contain nutrients such as magnesium, zinc, copper, or betaine to provide additional nutrients alongside creatine.
Key takeaways
- Creatine supports cellular energy production in muscles and the human brain.
- Creatine may support memory, attention, mental endurance, and cognitive performance.
- Older adults and people with low dietary creatine intake may be more likely to benefit.
- Creatine can come from meat, fish, or creatine supplements.
FAQ
- 1. Does creatine support cognitive function?
- 2. Can creatine supplementation help with brain fog?
- 3. What is the biggest side effect of creatine?
- 4. Does creatine supplementation affect sleep?
