Creatine for Brain Fog, Mood & Cognitive Performance
Regular in the gym? Really into your health supplements? Or just someone who exists on the internet? You’ve probably heard of creatine. This workout wonder is well-known for its muscle-building abilities, but you might not know its other equally impressive benefit: fuelling your brain. With recent studies delving into creatine’s role in brain health and cognitive function, this supplement has got wellness enthusiasts and researchers alike paying attention. We’re here to break it all down for you, explaining exactly how creatine could give you the brain boost you never knew you needed.
What is creatine?
Creatine is a naturally occurring compound in our bodies, as well as in certain foods such as meat and fish. Its function is to help produce adenosine triphosphate (ATP), which is essentially the primary energy source for your cells. Because of this, it’s one of the most well-researched supplements, with study after study proving its strengthening and energy-boosting properties. And while it’s mostly stored in the body, about 5% of it is found in the brain. This got experts thinking: what could this super powered supplement be doing up there to our cognitive health?
How does creatine work in the brain?
Our brains are highly energy-intensive, especially during stressful periods or when performing tasks that require more cognitive power. As a result, producing ATP is vital for neural function, giving our brains the energy they need to get everything done. Creatine’s presence in the brain, then, supports these processes, helping to produce more energy for our neurons (and even helping form new ones), keeping them firing on all cylinders. This could have some enviable benefits when it comes to improving mental performance in high-pressure situations. Speaking of…
The cognitive benefits of creatine
The research on creatine’s cognitive impact is still ongoing, with many of the key studies only taking place over the last few years. But so far, they’re suggesting some potentially incredible benefits for our brains. Let’s delve into what it could do for you.
Boosted mental performance
The main subject of most studies looking into creatine and the brain is how it boosts our cognitive functions. From improving short-term memory, to speeding up reaction times, to aiding with reasoning, creatine has been shown time and time again to be an important factor in mental performance. While there’s evidence this could work for everyone, it’s most notable in vegetarians (who may not be getting enough creatine from their diet), people who are sleep-deprived, or during particularly mentally taxing tasks. Any of the above? Creatine could be just what you need.
Neuroprotective effects
One of the potentially life-saving effects of creatine on the brain is its protective qualities. Specifically, its ability to protect brain cells from damage during things like inflammation or stress. It should be noted that this research is still very much in its infancy, but studies have suggested that sufficient creatine stores in the brain could help to prevent neurodegenerative diseases, such as Parkinson’s or Alzheimer’s. We’ll be keeping a close eye on this research to see where it goes from here!
Mood and mental health support
If you struggle with your mental health, creatine could be an unexpected and promising way to manage it. Some studies have shown that supplementing creatine alongside traditional antidepressants boosts brain energy metabolism and protects neurons, helping to offset brain energy deficits that are often seen in mood disorders. The current research is seeing particularly good results in females and adolescents, but larger scale trials are still needed to explore the full extent of how creatine could help to treat depression.
Brain recovery support
One particular area of interest in recent studies has been the use of creatine in concussion recovery and management of traumatic brain injuries (TBI). By giving our neurons the energy to repair and grow, early trials have suggested that creatine could be a significant factor in brain repair processes after trauma like the above. One study found that creatine was associated with decreased hospital stays in children after severe TBIs – however, this was only a pilot study, so there’s much more to be discovered on this potential benefit!
Should you take creatine for brain health?
The studies are speaking for themselves – but is creatine a good option for everyone? Well, while everyone could benefit from the cellular energy boost it gives, there are some people who might benefit more so than others. Typically, the research has led experts to believe that creatine is especially effective for those with low baseline levels of it in their body already. If you’re a vegan or vegetarian, struggle getting enough sleep, or are older, you might have less creatine in your body naturally. As a result, supplementing it could be a game-changer.
Despite these specific people getting the best results, though, anyone looking to sharpen their focus, support their brain health, or improve recovery could benefit from taking creatine. Creatine monohydrate is one of the most well-researched supplements out there (though the impacts on the brain are still being discovered), so it’s safe to try out – there are minimal side effects in healthy individuals. Just 3-5g daily could support not only your muscles, but your mind too.
Try it out for yourself!
Creatine is no longer just a supplement for gym-goers – it’s showing serious potential as a supplement for your brain. The research into this is only growing, with more and more proof that creatine could be the key to more mental energy. And while some argue that the effects discovered are only small, others (including us) believe that this is still well-worth investigating. As one researcher put it, ‘a small effect could have large benefits when scaled over time and over many people.’
So, if you’re curious about natural ways to support your brain, creatine could be a great addition to your supplement selection. Consider giving it a go, and keep an eye on how you feel: you might unleash brain power you never knew you had.
Check out our range of creatine supplements to find the perfect one for you.
References
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Candow, D.G., Forbes, S.C., Ostojic, S.M. et al. “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function.” Sports Med 53 (Suppl 1), 49–65 (2023).
Sandkühler, J.F., Kersting, X., Faust, A. et al. “The effects of creatine supplementation on cognitive performance—a randomised controlled study.” BMC Med 21, 440 (2023).
Forbes, Scott C et al. “Effects of Creatine Supplementation on Brain Function and Health.” Nutrients vol. 14,5 92 (2022).
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Avgerinos, Konstantinos I et al. “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials.” Experimental gerontology vol. 108 (2018).
Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A.. “supplementation with specific view to exercise/sports performance: an update.” Journal of the International Society of Sports Nutrition, 9(1) (2012).
Gordji-Nejad, A., Matusch, A., Kleedörfer, S. et al. “Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation.” Sci Rep 14, 4937 (2024)
Creatine: The bodybuilding supplement that boosts brainpower | BBC
