What happens to your brain health when you take the creatine

Creatine has been celebrated for its ability to stimulate muscle energy and strength, but research now suggests that it can also benefit the health of the brain. The first studies indicate that creatine supplements could improve cognitive function in the elderly and people with dementia or sleep deprivation.

How does creatine work in the brain?

Creatine is a molecule that helps the body to recycle adenosine triphosphate (ATP), the main source of energy for body cells. There are naturally in the body and in food sources, such as meat, fish and dairy products.

Most people get a lot of creatine in their food. However, some people choose to take a creatine supplement to help increase energy levels, especially during the exercise. More energy can allow people to finish more repetitions during weightlifting, for example, which can stimulate muscle growth.

Creatine improves energy supply in the brain in the same way as in muscles. Some researchers theorize that increasing brain creatine can protect neurons and improve cognition.

Studies have shown a correlation between the amount of creatine in the brain and the cognitive function. Recent research has started to study that can benefit from a supplement.

“Creatine is a really intriguing supplement. It has existed for a very long time, and there is a moment right now. It is very sure for people with a normal kidney function. With some of the new evidences suggesting that this could be precious for brain health, the advantageous ratio / risk is quite good “Matthew Taylor, PhD, RD, assistant professor and director of Kansas Brain Laboratory.

How does creatine affect stressed brain?

In a recent study, researchers from Germany have examined if a single dose of creatine could help tire the brain. They deprived 15 sleep participants, then gave a half-megadosis of 35 grams of creatine and the others a placebo.

People who took creatine have shown better cognitive performance and fewer changes related to brain fatigue. While people who take creatine for athletic performance tend to take the supplement daily, this study suggested that a single dose could cause notable cognitive results for the brain subject to stress, Ali Gordjinejad, principal author and researcher at Forschungszentrum Jülich in Germany, told Metwell in an email.

Improving energy in the brain could also be useful for people with Alzheimer’s disease, Taylor said.

In a small pilot study, his team found that taking 20 grams of creatine per day for eight weeks was safe and stimulated creatine in the brain of the participants. They also noted significant improvements in cognitive function.

The study opens the way to future research to disentangle the effects of creatine on cognition and if it can slow the progression of Alzheimer’s disease.

“I can’t wait to see how creatine affects cognition about placebo in Alzheimer’s disease. I am also delighted to see if this could be useful to reduce the risk of neurodegenerative diseases,” Taylor said in an email.

Can creatine support a healthy brain?

A 2024 meta-revision revealed that creatine supplementation had “no significant effect on young healthy participants in unclean situations”.

Taking an additional creatine is most likely to benefit the elderly, deprived of sleep, mentally tired or has a state of health that limits their oxygen intake, said Terry McMorris, the main author of this study.

“This compensates overwork of the brain, but does not add to a normal brain. It provides energy to overworked neurons,” said McMorris, an emeritus professor in the Department of Sports and Exercise Sciences at the University of Chichester in the United Kingdom.

Measuring the amount of creatine is found in the brain is the key to understanding if it has a direct impact on cognition. However, McMorris said few studies really did.

“Large pharmacological companies do not want to finance such research, because the cost of creatine is inexpensive. Even good results will not make them a lot of money,” said McMorris.

What is the right dose?

For everything to enter the brain, it must cross the blood-brain barrier, a tight network that protects the brain. Studies show that creatine can cross this barrier, but only small quantities tend to pass.

It is recommended to take about 5 grams of creatine daily for sports performance. In many cognitive studies, researchers give participants 20 grams or more to guarantee that the brain gets more.

“If it is too high and if a lower dose would also be effective remains the subject of additional studies,” said Gordijnejad. “However, a dose of 20 to 30 grams, as in our study, puts pressure on the kidneys and is therefore not recommended, especially for people with kidney problems.”