What is Creatine?
Creatine is not a steroid or a drug and will likely not cause weight gain, explains Diana Nguyen, MS, RDN, LDN, CSSD, CSCS. Instead, it is a natural ingredient produced by the body, found in foods such as meat and fish, and is also used as a supplement. Long revered for its role in building muscle and improving performance, creatine is now recognized for its equally important role in improving brain health.
“It helps give the brain the fuel it needs to operate in the most functional way,” says Nguyen.
Co-presenter Eric S. Rawson, Ph.D., FACSM, CSCS, says, “We now have evidence that you can take creatine just as you would in your muscles and increase the amount of creatine in your brain, giving your brain more energy, especially when it needs more energy.”
How Creatine Boosts Brain Health
Creatine’s brain benefits extend beyond exercise recovery, where it may play an important role in protecting the brain after injury and improving mental resilience.
Creatine helps recover from brain damage
An accident, sports concussion, or military trauma can cause a traumatic brain injury (TBI), which causes decreased brain creatine levels. Nguyen advises creatine as part of post-injury nutrition.
“Creatine helps support the brain when it is stressed,” says Nguyen. “It helps maintain brain energy supply when demand is high.”
Studies have shown that creatine supplements may help shorten hospital stays, improve recovery outcomes, and reduce fatigue, dizziness, and headaches.
Mental health and depression support
Creatine may also benefit your emotional well-being. Studies have shown that people with higher levels of creatine in the brain tend to have a reduced risk of depression.
“The more creatine you have in your brain, the less likely you are to develop depression,” explains Nguyen.
More research is needed to confirm the direct effects of creatine, but early research suggests that creatine may help stabilize mood and improve mental clarity. However, people struggling with depression should always seek medical help from a professional health care provider.
Combat sleep deprivation
Lack of sleep can make you feel worn out and tired, but creatine can help reduce these effects.
“If you are sleep deprived, creatine supplements can ‘rescue’ your brain from cognitive dysfunction that occurs during sleep deprivation,” explains Rawson.
High single doses have been shown to reverse metabolic changes in the brain and minimize mental fatigue. This can primarily be useful for shift workers, first responders, frequent travelers, and athletes.
improve memory
As we age, our memory gradually weakens. However, creatine may help slow down the process.
In one study, adults who consumed 20 grams of creatine for seven days showed improvements in short-term and long-term memory, primarily in older participants.
Although more research is needed, initial evidence is recommended for long-term brain health and memory preservation.
How much creatine do you need?
There are no official daily guidelines for creatine intake focused on brain health. Nguyen indicates that larger doses may be needed to cross the blood-brain barrier.
She explains that 10 grams daily can be helpful, while 20 to 30 grams daily can be helpful for people who are sleep-deprived or in stressful situations. Other studies have shown that consuming 20 grams daily produces sustained improvements in brain levels.
“It’s really difficult to get creatine through your diet, because you would have to eat the equivalent of about 3 pounds of beef per day to get even close to about 5 grams of creatine. When your brain is stressed, you may need to increase your creatine dosage even higher,” says Nguyen.
Other Proven Ways to Protect Your Brain Health
Creatine is beneficial, but it’s not the only way to keep your mind sharp. Experts recommend combining it with the following lifestyle habits:
- Make quality sleep important: Aim for 7 to 9 hours to maintain focus, memory, and mental clarity.
- Follow the MIND diet. Eat plenty of plant-based foods, whole grains, beans, and healthy fats to slow cognitive aging.
- Contains Omega-3: Found in fish, walnuts, and chia seeds, this fat improves learning and blood flow to the brain.
- Stay physically active. Even short periods of exercise can improve memory and concentration and prevent dementia.
Disclaimer: This article is for educational or informational purposes only and is not a substitute for medical advice. Always consult a professional healthcare professional before starting any new supplement, especially if you have a pre-existing medical condition.
Frequently Asked Questions:
1. What is creatine?
Creatine is a naturally occurring compound found in the body and in foods such as meat and fish.
2. How does creatine benefit the brain?
It energizes brain cells, helping improve memory, concentration and overall cognitive health.
