Creatine and Brain Health: What the Research is Exploring
Creatine monohydrate supplementation is best known as a nutrition supplement that supports
muscle strength and performance, but research also supports potential benefits that may extend
beyond the gym. A 2021 review article published in Nutrients explored creatine’s growing role in
brain health, highlighting its potential to support energy metabolism, cognition and recovery from
injury (Roschel et al. 2021).
Creatine helps the body rapidly regenerate ATP, which is the main energy currency our cells use
to function. While most of the body’s creatine is stored in muscle, the brain also uses creatine to
maintain energy during demanding mental tasks. Research shows that brain creatine levels can
increase modestly with supplementation, though not as much as in muscle. Interestingly, the
biggest benefits seem to appear when the brain is under pressure like during intense focus, lack
of sleep, or limited oxygen.
Some of the studies summarized in the review found improvements in memory, reaction time, or
mental fatigue in these challenging conditions. For example, sleep-deprived athletes maintained
sharper performance after supplementing with creatine. Research in older adults and people
following vegetarian diets has also shown possible cognitive benefits, although findings are
mixed.
Scientists are also exploring creatine’s potential role in brain injury recovery. Early studies
suggest it may support mood, memory, and fatigue after mild traumatic brain injury, but these
results are still preliminary.
Overall, the current evidence points to an interesting connection between creatine and brain
function, but more research is needed to understand when and how these effects occur. While
it’s too soon to make specific recommendations, the growing body of literature highlights
creatine as a fascinating area of study in both sports and brain health.
If you’re curious about how supplements fit into your overall nutrition plan or want to explore
evidence-based strategies to support your brain and body, our registered dietitians at Northern
Nutrition Group are here to help. Schedule an appointment to learn more about your individual
needs and goals.
References:
Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586. doi: 10.3390/nu13020586. PMID: 33578876; PMCID: PMC7916590. https://pubmed.ncbi.nlm.nih.gov/33578876/
Written by Jessy Griffel, RD, LN, CNSC
Jessy specializes in: Oncology - supporting individuals through cancer treatment, remission, malnutrition, food aversions, focused nutrition care and enteral nutrition support therapy (tube feeding support) and preventive strategies. Athletes/outdoor enthusiast, plant-based (vegetarian/vegan) diets, nutritional deficiencies and abnormal lab values, and weight concerns.