Creatine is widely recognized in the sports world as one of the most effective supplements for enhancing athletic performance and supporting muscle health. But as our understanding of cognitive function advances, research now points to creatine as a potential tool for supporting brain health and cognitive performance alongside its established physical benefits.†
Creatine Basics
Creatine is an amino acid crucial for producing ATP, the body's "on-demand" energy source. While our liver and kidneys synthesize some creatine, it’s not always enough to meet our body’s full energy needs. Creatine is also found in animal-based foods like meat, fish, and eggs, but cooking can reduce its potency, meaning many of us obtain only a portion of the creatine we need from diet alone. Increased physical or mental demands can raise our need for creatine, especially for those on plant-based diets where dietary creatine is limited.
Creatine monohydrate in supplement form, however, remains stable and effective. Supplementation has been shown in numerous studies to increase creatine stores by roughly 95% in muscles and 5% in high-energy organs like the brain.†
How Does Creatine Work?
Creatine fuels energy production by aiding ATP regeneration. As we break down ATP to ADP (adenosine diphosphate) during energy use, creatine helps recycle ADP back into ATP, restoring our energy reserves. The more creatine stored in muscles and brain cells, the more phosphocreatine is available to help re-energize our cells. This process also supports mitochondria, the cell’s powerhouse, by reducing energy demands and stress on these vital energy centers.
Creatine’s Role in Brain Health
While muscle activity has pauses and rest periods, the brain is continuously active, consuming about 20% of our daily calorie intake despite making up only 2% of body weight. In demanding situations - like performing complex tasks, functioning with little sleep, or dealing with low oxygen - our brain faces the same fatigue risks as muscles.
Adequate creatine stores allow the brain to sustain cognitive performance, reducing mental fatigue and supporting tasks requiring high cognitive loads. As we age, creatine levels naturally decline in both muscles and the brain, possibly due to disease or lower activity levels, suggesting that supplementation could help offset these declines.†
The Emerging Science of Creatine for Cognitive Function
While creatine’s benefits for physical performance are well-documented, research into its impact on the brain is still developing. Studies show that creatine supplementation can increase brain creatine levels by 5-15% over a few weeks. However, unlike muscle cells, the brain has a more selective intake process, meaning higher or more sustained creatine doses might be needed to optimize cognitive benefits.
Interestingly, individuals following plant-based diets, who typically have lower baseline creatine levels, have shown particularly strong cognitive improvements with supplementation. Studies found that vegan and vegetarian participants who supplemented with creatine performed better on cognitive tasks like word recall, number sequencing, pattern recognition, and reaction speed compared to non-supplemented controls.†
Supplementation has also shown promise in reducing mental fatigue and improving performance in conditions of sleep deprivation or low oxygen, such as emergency situations. In one study, individuals supplemented with creatine recovered cognitive performance more effectively after oxygen deprivation than those on a placebo, suggesting creatine may offer an energy source for brain cells when usual sources are limited.
Supporting Brain Function Under Stress
Research has shown creatine’s benefits for individuals experiencing “brain fog” or those under high cognitive stress. In one study, students who supplemented with creatine for five days before a math test showed improved oxygenation in brain cells, believed to result from enhanced blood oxygen uptake and mitochondrial efficiency. This improved efficiency could mean creatine helps the brain function better under pressure or fatigue.†
After an injury, cellular stressors such as membrane disruption, mitochondrial damage, and oxidative stress impact the brain - all areas where creatine has shown supportive benefits in muscle tissue.†
Looking Ahead
Although more research is needed, especially regarding dosing protocols tailored to brain health, creatine’s potential for cognitive support is a growing area of interest. Those who might benefit most include individuals with naturally lower creatine levels, such as those on plant-based diets, or anyone dealing with high cognitive or physical demands.
As research continues, creatine supplementation may soon be recognized as beneficial for both physical and cognitive performance, supporting the needs of athletes, busy professionals, and anyone looking to optimize whole-body energy and resilience.