Research: Creatine may be even better for the brain than for the muscles

Creatine. For a long time, it was considered a supplement for dedicated athletes looking to build muscle. But now, interest is growing for a completely different effect: creatine's ability to protect the brain. What once began as a fitness fad is now gaining a serious foothold in research on healthy brains, memory, and mental health issues.

What exactly does it mean and how can you use creatine to your advantage?

Creatine is a naturally occurring substance in the body that provides energy to our cells. You produce it yourself, but you also get it from foods like red meat and fish. Your muscles use it as an energy reserve during strenuous exercise, hence its popularity in sports. Your brain also uses creatine to absorb peak demands, for example, during periods of intense concentration or sleep deprivation .

According to a review study published in Sports Medicine, the evidence is compelling enough to look beyond the gym: creatine may contribute to improved cognitive function, memory, mental resilience, and even recovery from brain damage.

The positive effects seem most evident in situations of metabolic stress—think sleep deprivation or oxygen deprivation. Several studies show that creatine maintains cognitive function during sleep deprivation. Tasks requiring significant mental energy, such as complex arithmetic or memory tests, also run more smoothly after taking creatine. Older adults, in particular, seem to benefit, possibly due to a lower baseline brain activity level that comes with age.

Perhaps even more striking are the results in traumatic brain injury. Children and adolescents who took creatine after a concussion recovered faster, had fewer headaches, less fatigue, and shorter stays in the intensive care unit. Just like our muscles, our brains need nutrition to recover.

Promising results are also emerging in the field of depression and anxiety disorders. Creatine appears to support energy balance in brain areas like the prefrontal cortex, which are involved in mood and motivation. This can reduce depression and anxiety symptoms. Some studies even show that creatine enhances the effect of antidepressants, although further research is needed to confirm this.

In addition, research is also being conducted into the prevention and treatment of brain disorders such as Parkinson's and Alzheimer's . However, the evidence for creatine as a supplement is still limited or contradictory. And while creatine has positive effects on strength and fatigue in muscle diseases such as Duchenne muscular dystrophy, this does not apply to all muscle or nerve disorders.

Moreover, the optimal dose for brain benefits is unclear. In sports, 3 to 5 grams per day is standard, but higher doses (up to 20 grams per day) are often cited for cognitive benefits. This is due to the difficult-to-penetrate barrier between the blood and the brain. Therefore, more creatine is needed to actually reach the brain.

Creatine is undergoing a quiet transformation; from muscle enhancer to brain protector. Initial scientific evidence is promising, especially for sleep deprivation, brain trauma, and mental health issues. However, more research is needed on the correct dosage, duration of use, and long-term effects.

What is clear: creatine is cheap, safe, and available almost everywhere. So maybe it's time we started using this supplement differently. And I think it's a good idea in general to focus a little less on our muscles and a little more on our minds.