Can Creatine Really Boost Our Brains?

Over the past few years, creatine has become quite a buzzword, not just among athletes but also in the world of brain health. Often available as a white powder in supplement form, creatine monohydrate is a compound naturally found in our bodies, particularly in our muscles. While it’s been appreciated for years for its role in muscle growth and athletic performance, new research suggests that creatine might also offer a range of benefits for our brains.

What Exactly is Creatine?

Creatine is a compound made up of carbon, oxygen, nitrogen, and hydrogen, first discovered in muscle tissue back in 1832. Over 90 percent of the creatine in our bodies is stored in our muscles, and it’s made from the amino acids glycine, methionine, and arginine. Although our bodies naturally produce creatine, taking it as a supplement can significantly increase these levels, by up to 50 times or more.

Why Has Creatine Become So Popular?

Creatine’s popularity started to rise after Harvard researchers, around 80 years after its discovery, demonstrated that consuming creatine increases muscle creatine content. Later, scientists found out that creatine helps produce ATP, which is the energy currency of our cells. By the 1990s, athletes were already using creatine to boost their performance, and it became more widely available as a supplement. Today, more than 1,000 peer-reviewed studies have explored creatine’s benefits, extending far beyond just athletic performance to cognitive health as well.

Creatine and Brain Health

Our brains are incredibly energy-hungry, using more than 20 percent of the body’s energy, even though they make up only about 2 percent of our total weight. Given this, creatine’s ability to boost energy reserves could be a significant benefit for brain health. Research shows that taking creatine supplements can increase the amount of creatine in the brain, potentially helping to fight mental fatigue and offering a variety of cognitive benefits.

Creatine’s Impact on Memory, Intelligence, and Reasoning

Unlike many supplements that make big claims without much evidence, creatine has been shown to genuinely improve memory. A 2022 meta-analysis found that creatine supplementation significantly boosted memory, particularly in older adults aged 66 to 77. What’s more, creatine has also been linked to improvements in intelligence and reasoning. A 2018 review of randomised trials suggested that taking creatine might enhance these cognitive abilities in healthy individuals.

Who Might Benefit Most from Creatine?

Creatine supplementation seems to be especially beneficial for older adults and those who follow a vegan or vegetarian diet, as these groups may have lower levels of natural creatine. Additionally, creatine might be particularly helpful during periods of high mental stress, such as when we’re sleep-deprived or feeling particularly stressed.

Creatine for Women

There’s been less research on creatine use in women, but what we do know suggests that hormonal changes might affect the body’s natural creatine levels. A 2021 review from the University of North Carolina suggested that creatine supplementation could be even more beneficial for women, potentially creating a more energy-efficient environment in the brain, with minimal risks.

Creatine and Kidney Health

Some people worry about creatine’s effect on kidney health, but a 2021 review published in the Journal of Renal Nutrition addressed this concern. The researchers concluded that creatine supplements are generally safe for young adults and patients with chronic kidney disease. However, they did recommend further research, particularly for older adults with kidney issues.

How Much Creatine Should You Take?

The most studied and widely available form of creatine is creatine monohydrate, which is also the most cost-effective option. While the optimal dose can vary, a daily intake of around five grams is generally recommended for brain health. For those using creatine to enhance exercise performance, some studies suggest taking it after a workout with food.

Final Thoughts

Creatine has clearly established itself as one of the most effective supplements for both physical and cognitive health. While it’s considered safe for most people, it’s always a good idea to consult with a healthcare professional before starting any new supplement, and to choose products from reputable sources. On the whole, a daily dose of around five grams of creatine monohydrate is supported by research to help maintain both muscle and brain health.