Creatine as a brain supplement
When we think of creatine, we usually picture the gym, muscle building, and improved physical performance. However, the latest scientific research opens up a completely new dimension of this fascinating supplement's effects. It turns out that creatine can have a significant impact on our cognitive functions, memory, concentration, and even the brain aging process.
In the era of aging societies and growing health awareness, more and more people are looking for natural ways to support mental performance. Could creatine be the answer to these needs? Let's examine current scientific research and discover how this well-known sports supplement can affect our cognitive abilities.
Mechanism of creatine action in the brain
Neuroprotective properties
Research indicates that creatine may act as a neuroprotector, protecting brain cells from damage caused by oxidative stress and energy deficiency. This mechanism may be particularly important in the context of brain aging and neurodegenerative diseases.
Brain energy system
The brain is one of the most energy-consuming organs in our body, using about 20% of the body's total energy. Like muscles, neurons need a constant supply of energy in the form of ATP (adenosine triphosphate) to function properly. This is where creatine comes into play.
Creatine in the brain works through the phosphocreatine system, which serves as a rapid energy reservoir. When neurons need immediate energy, phosphocreatine can quickly transfer a phosphate group to ADP (adenosine diphosphate), regenerating ATP. This process is particularly important during intense mental work, when energy demand rises sharply.
Impact of creatine on cognitive functions - latest research
Systematic review from 2024
The latest systematic review and meta-analysis published in 2024 showed that creatine monohydrate supplementation can provide beneficial effects for cognitive functions in adults, particularly in the areas of memory, attention span, and information processing speed. The analysis covered 16 randomized controlled trials involving 492 participants aged from 20.8 to 76.4 years.
Specific areas of improvement
Scientific studies indicate a positive impact of creatine in the following areas:
Memory and learning
- Higher levels of creatine in the brain are associated with better neuropsychological results, and supplementation can improve both short-term and long-term memory.
Concentration and attention
- People taking creatine can maintain attention on tasks longer, get distracted less, and return to work faster after a break. This is particularly important for people performing tasks requiring focus for long hours.
Information processing speed
- Creatine can accelerate thought processes, which translates to faster decision-making and problem-solving.
Creatine and brain aging
Natural aging processes
One of the factors in the deterioration of cognitive functions during aging is considered to be the impairment of energy metabolism, in which creatine is involved. With age, the level of creatine in the brain naturally decreases, which may contribute to the deterioration of cognitive functions.
Potential in neurodegenerative diseases
The latest research from 2025 brings promising results regarding the use of creatine in neurodegenerative diseases:
Alzheimer's disease
- A pilot study conducted at the University of Kansas, the first to investigate creatine supplementation in people with dementia, showed moderate improvements in cognitive functions. This groundbreaking discovery opens new possibilities in the fight against this progressive disorder.
Long-term supplementation
- Long-term creatine supplementation improves cognitive impairments and structural plasticity of the hippocampus in an aging model by increasing CK-BB activity in the brain, suggesting that regular creatine intake may slow down brain aging processes.
Creatine and mental health - breakthrough in treating depression and anxiety
New research horizons
One of the most fascinating areas of contemporary creatine research is its potential impact on mental health. While we traditionally associate this supplement with sports and physical performance, the latest discoveries open completely new therapeutic possibilities in psychiatry.
Mechanism of action in mood disorders
Depression and other mood disorders often involve disruptions in brain energy metabolism. Nerve cells of people with depression may have problems with energy production and utilization, which translates to symptoms such as fatigue, concentration problems, and depressed mood. This is where creatine can play a key role.
Creatine affects mental health through several mechanisms:
- Improving brain bioenergetics - providing a stable energy source for neurons
- Supporting mitochondrial functions - increasing the efficiency of "cellular power plants"
- Modulating neurotransmitter systems - influencing serotonin, dopamine, and other compounds responsible for mood
- Neuroprotective action - protecting brain cells from damage
Breakthrough studies from 2024
The latest research brings revolutionary discoveries in this area. A pilot study published in November 2024 tested for the first time the effectiveness of creatine as an addition to cognitive-behavioral therapy in people with depression. The results are very promising - the study showed that creatine can be a safe and useful complement to standard therapy.
Equally fascinating are the results of a population study conducted in South Korea on a group of over 5,000 people. The analysis showed a clear relationship between low creatine intake in the diet and greater severity of depression symptoms as well as increased risk of suicidal thoughts. This discovery suggests that creatine may play a much broader role in mental health than previously thought.
Practical aspects of supplementation
Dosing for cognitive functions
In most studies on the impact of creatine on cognitive functions, a standard dose of 3-5 grams of creatine monohydrate daily was used. Some research protocols started with a loading phase (20 grams daily for 5-7 days), then transitioned to a maintenance dose.
Who may benefit most?
Research suggests that creatine may be particularly beneficial for:
- Older adults with natural decline in cognitive functions
- Vegetarians and vegans who have lower creatine levels in their bodies
- People performing intensive mental work
- People experiencing chronic stress or sleep deprivation
Safety and side effects
Creatine is one of the most well-researched supplements in the world. Long-term studies confirm its safety when used according to recommendations. The only common side effect may be a slight weight gain caused by water retention in cells.
Limitations and future research directions
Need for more research
- Despite promising results, larger, robust clinical trials are needed to further confirm these effects. Current studies, though positive, often include relatively small groups of participants and short observation periods.
Individual differences
- Not all people respond to creatine supplementation in the same way. Factors such as genetics, diet, age, and health status can affect the supplement's effectiveness.
Summary
Creatine, known primarily as a sports supplement, turns out to have much broader applications than initially thought. The latest scientific research provides increasing evidence that it may support cognitive functions, improve memory and concentration, and even slow down brain aging processes.
Although further research is needed to fully understand creatine's potential in the context of brain health, current evidence is promising enough that it's worth considering its use not only in sports but also as support for mental performance. As always, before starting any supplementation, it's advisable to consult with a doctor, especially if we have health problems or are taking other medications.
Creatine may be the key to maintaining a sharp mind for years to come - sometimes the best solutions are simpler than they might seem.
Bibliography and sources
- Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173.
- Balestrino, M., & Adriano, E. (2019). Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle. Medical Research Reviews, 39(6), 2427-2459.
- Candow, D. G., Chilibeck, P. D., & Forbes, S. C. (2014). Creatine supplementation and aging musculoskeletal health. Endocrine, 45(3), 354-361.
- Dolan, E., Gualano, B., & Rawson, E. S. (2019). Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science, 19(1), 1-14.
- Gualano, B., Roschel, H., Lancha Jr, A. H., Brightbill, C. E., & Rawson, E. S. (2012). In sickness and in health: the widespread application of creatine supplementation. Amino Acids, 43(2), 519-529.
- Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition, 11, 1424972.
- Smith, R. N., Agharkar, A. S., Gonzales, E. B., et al. (2025). Creatine monohydrate pilot in Alzheimer's: Feasibility, brain creatine, and cognition. Alzheimer's & Dementia: Translational Research & Clinical Interventions, 11(2), e12470.
- Zhu, C., Wang, S., Wang, B., Du, F., Hu, C., Li, H., & Feng, T. (2025). Long‐Term Creatine Supplementation Improves Cognitive and Hippocampal Structural Plasticity Impairments in a D‐Gal‐Induced Aging Model via Increasing CK‐BB Activity in the Brain. Food Science & Nutrition, 13(1), e4767.
- Avgerinos, K. I., Spyrou, N., Mantzoros, C. S., & Dalamaga, M. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173.
- Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362.