Creatine supplementation shows promise for enhancing brain function, particularly under cognitive stress, while maintaining its well-established benefits for muscle performance. The brain relies on ATP for energy, with creatine helping regenerate ATP stores. While dietary creatine comes from meat and fish, brain concentrations remain lower than muscles. Supplementation increases cerebral creatine, especially under energy-demanding conditions like sleep deprivation or mental fatigue.
Recent studies demonstrate that creatine can improve processing speed and memory during sleep deprivation by stabilizing brain pH and enhancing phosphocreatine balance. It also shows potential in aiding cognitive function under stress, such as intense mental exertion and neurodegenerative conditions. Emerging research suggests creatine may help combat oxidative stress and mitochondrial dysfunction in conditions like Alzheimer’s and Parkinson’s, though long-term neuroprotective effects require further study.
Benefits are most pronounced in older adults, vegetarians, and those with low creatine intake. Young, well-nourished adults show minimal cognitive improvements. For cognitive benefits, a daily dose of at least 5g is recommended. Creatine monohydrate is the most studied and cost-effective form. Overall, creatine is a well-researched, safe, and effective supplement that supports both muscle growth and potential cognitive enhancements.
