Creatine Supplements May Boost Brain Health, Early Studies Suggest

Long recognized for its role in improving muscle strength and energy, creatine is now gaining attention for its potential benefits to brain health. Recent research suggests creatine supplements may enhance cognitive function, particularly in older adults, people with dementia, or those experiencing sleep deprivation.

How Creatine Works in the Brain

Creatine is a molecule found naturally in the body and in foods such as meat, fish, and dairy. Its primary role is to help recycle adenosine triphosphate (ATP), which supplies energy to all cells. While most people obtain sufficient creatine from their diet, supplements are commonly used to increase available energy, especially during exercise, which can result in improved muscle growth through more intense workouts.

Researchers believe creatine also supports brain energy supply in a similar way it does for muscles. Higher creatine levels in the brain may protect neurons and improve cognitive abilities. Studies have begun to explore which individuals benefit most from supplementation.

“Creatine is a very safe supplement for those with normal kidney function. With the growing evidence for its potential brain benefits, it offers a favorable benefit-to-risk ratio,” said Matthew Taylor, PhD, RD, an assistant professor at the University of Kansas Brain Nutrition Laboratory.

Creatine’s Effect on Stressed Brains

A recent study from Germany investigated the effects of a large dose of creatine in people deprived of sleep. After keeping 15 participants awake, half received a 35-gram creatine dose while the others took a placebo. Those given creatine performed better in cognitive tasks and showed fewer signs of brain fatigue. According to lead author Ali Gordjinejad, the findings suggest that even a single large dose of creatine may provide cognitive benefits in times of stress.

Creatine may also offer promise for those with neurodegenerative conditions, such as Alzheimer’s disease. In a small pilot study led by Taylor, participants diagnosed with Alzheimer’s took 20 grams of creatine daily for eight weeks. The supplement appeared safe, raised brain creatine levels, and was linked to measurable improvements in cognitive function. Taylor noted that further research is needed to clarify whether creatine can help slow Alzheimer’s progression or aid in reducing the risk of other neurodegenerative diseases.

Who Can Benefit From Creatine?

A 2024 meta-review concluded that creatine supplementation does not significantly impact cognitive performance in young, healthy individuals who are not under stress. The greatest cognitive benefit appears among people who are elderly, sleep-deprived, mentally fatigued, or have certain health conditions impacting oxygen delivery to the brain.

“It compensates for brain overwork but does not enhance a normal, unstressed brain. It essentially provides energy to neurons that need it most,” explained Terry McMorris, lead author of the review and professor emeritus at the University of Chichester.

Despite promising results, there is limited research on exactly how much creatine reaches the brain with supplementation. McMorris notes that funding for such studies is scarce since creatine is an inexpensive product and offers little profit incentive for pharmaceutical companies.

Creatine Dosage and Safety Considerations

For athletes, the usual recommended dose is around 5 grams per day. Many studies on cognitive benefits, however, involve considerably higher doses—often 20 grams or more—to ensure enough creatine is available to the brain. Some researchers caution that such high doses can place strain on the kidneys and are not recommended for individuals with kidney issues.

Further studies are needed to determine if lower creatine doses could effectively support brain health without added risk. As always, consult with a healthcare provider before starting any new supplement, especially at higher dosages.