CREATINE // Cognitive Benefits & Brain Health (pt.2)

Written By Daniel Kelly

When most people hear creatine, they think muscles, barbells, and max-rep squats. But creatine isn’t just a physical performance enhancer—it’s increasingly recognized as a powerful brain booster too. Recent research shows creatine can improve cognitive performance, mental clarity, and even play a protective role in neurodegenerative conditions like Alzheimer’s and dementia.

Let’s unpack how a supplement known for powering athletes might just help protect your brain.

Creatine and the Brain: How It Works

Just like your muscles, your brain requires a huge amount of energy to function properly.

In fact, your brain consumes about 20% of your body’s total energy, even though it only accounts for around 2% of your body weight. That energy comes from ATP (adenosine triphosphate), the same molecule we discussed in Part 1.

Creatine helps recycle and replenish ATP, giving your brain the energy it needs for:

  • Focus and concentration

  • Memory processing

  • Reaction time

  • Mental endurance

Here’s a simplified diagram of the process:

Creatine in Brain Energy Metabolism

[Glucose] ➡ [ATP] ➡ [Brain Function]

[ATP used] ➡ [ADP] ➡ [Creatine donates phosphate] ➡ [ATP restored] ➡ [Cognitive performance maintained]

When your brain is under stress—during sleep deprivation, intense mental tasks, or aging—creatine can be especially valuable.

What the Research Says

Creatine Enhances Cognitive Performance

In a 2003 double-blind study published in Proceedings of the Royal Society B, researchers found that supplementing with creatine significantly improved working memory and intelligence scores in healthy young adults—especially under mentally demanding tasks. More recently, a 2022 meta-analysis published in Experimental Gerontology reviewed 12 studies and concluded that creatine supplementation enhances short-term memory, reasoning, and mental fatigue resistance, particularly in older adults and vegetarians (who typically consume less creatine through diet).

Study: https://royalsocietypublishing.org/doi/10.1098/rspb.2003.2492

Creatine and Neurodegenerative Diseases

The most exciting developments are coming from studies looking at creatine’s potential in neuroprotection.

  • Alzheimer’s & Dementia:

    • A 2018 study in Frontiers in Aging Neuroscience noted that creatine may protect neurons from degeneration, reduce oxidative stress, and help maintain mitochondrial function—key factors in slowing the progression of Alzheimer’s and other forms of dementia.

    • Researchers are exploring how creatine supports energy-demanding brain processes that are impaired in dementia, such as synaptic signaling and cellular repair.

    • Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10594571/

  • Parkinson’s Disease:

    • Though early trials showed mixed results, creatine is being looked at for its ability to preserve dopamine-producing neurons and delay functional decline. Combined therapies are now being studied.

  • ADHD, Depression, and Brain Injury:

How to Supplement Creatine for Brain Health

The dosing for cognitive benefits is the same as for physical performance:

  • 3–5g per day of creatine monohydrate

  • Taken with food or after training for best absorption

  • Be sure to stay hydrated

No loading phase is required for cognitive purposes. The brain saturates more slowly than muscle tissue, so daily consistency is key.

Note: Creatine is not a treatment or cure for neurological diseases, but rather a promising adjunct to support brain energy metabolism and possibly delay progression in at-risk populations.

 
“Creatine Checklist for Whole-Body Benefits:
✅ 3–5g/day
✅ Creatine monohydrate
✅ Take daily, with food or after workouts
✅ Stay hydrated
✅ Combine with quality sleep, movement, and nutrition”
— Quote Source

Creatine’s Safety Still Holds Strong

Even with long-term use, studies have found no adverse effects in healthy individuals—creatine does not damage the brain, kidneys, or liver. In fact, ongoing studies are exploring its role in lifespan and aging.

Final Thoughts: A Supplement That Powers Body and Brain

Creatine isn’t just a gym supplement—it’s a smart choice for supporting your whole-body wellness. Whether you’re lifting weights or grinding through mental challenges, creatine helps your body and brain show up at their best.

To recap:

  • Supports brain energy metabolism

  • Enhances memory, focus, and cognition

  • Shows potential to protect against Alzheimer’s and dementia

  • Safe, affordable, and easy to take daily

Daniel Kelly
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CREATINE // Physical Benefits (pt.1)
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Alcohol // How Drinking Sabotages Your Performance and Metabolism