The Creatinemuch more than a muscle supplement
When people talk about creatine, most immediately think of gyms and athletes looking to gain strength or muscle mass. However, this natural molecule is not limited to physical performance. In recent years, researchers have been studying its effects on the brain: memory, concentration, sleep, mental health, and even cognitive aging. The result? Creatine is now established as an essential supplement, both for athletes and anyone looking to support their overall health. (also read the article: Creatine for Training: Scientific Effectiveness and Recommendations for Safe Use)
What is creatine?
Creatine is a compound naturally produced by the liver, kidneys, and pancreas from three amino acids: arginine, glycine, and methionine. Our bodies produce about 1 to 2 grams per day, and we also consume it through our diet, mainly from red meat, fish, and dairy products.
Creatine is then largely stored in the muscles (about 95%), but also in the brain, heart, and other tissues. It plays a crucial role there: once converted into phosphocreatine, it allows for the rapid regeneration of theATP (adenosine triphosphate), the main energy molecule of our cells.
In other words, creatine acts as an immediately available energy reserve, not only to support muscle effort but also to fuel nerve cells.
How does creatine affect the brain?
The brain, although it accounts for only 2% of body weight, consumes nearly 20% of the body's total energy. Every cognitive process — thinking, memorizing, learning, regulating our emotions — requires a constant expenditure of ATP.
Creatine, by increasing phosphocreatine reserves in the brain, allows neurons to have a more stable and lasting energy supply. This results in:
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Better resistance to mental fatigue.
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Greater efficiency during complex cognitive tasks.
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A protection against the negative effects of lack of sleep.
Unlike caffeine, which provides a quick but short-lived boost, creatine acts as a long-lasting fuel, supporting brain performance over time.
The cognitive and mental benefits of creatine
1. Memory and Learning
Studies show that creatine supplementation can improve short-term memory performance and learning ability, especially in situations of high cognitive demand. This is particularly true for older adults or those following a vegetarian or vegan diet (as their natural creatine intake is lower).
2. Fighting fatigue and lack of sleep
Lack of sleep significantly reduces the brain's energy reserves. Creatine then acts as a support: a study published in 2024 showed that a single dose could improve cognitive performance despite fatigue. Specifically, it helps you stay more alert, maintain concentration, and reduce the effects of brain fog.
3. Mental Health Support
Research is increasingly exploring the role of creatine in the prevention and treatment of certain psychological disorders. Data suggest that it may enhance the positive effects of antidepressants and help reduce symptoms of depression. Additionally, epidemiological analyses show that people who consume more dietary creatine have a lower risk of depression.
4. Aging and Cognitive Decline
As we age, the brain's energy reserves decrease, contributing to the slowing of cognitive functions. Creatine supplementation could help mitigate this decline by supporting ATP production in neurons. Some researchers are even exploring its potential role in preventing neurodegenerative diseases like Alzheimer's or Parkinson's, although the findings are still preliminary.
Other synergistic benefits of creatine
Improvement of sleep
In addition to its effect on alertness, creatine may also improve the duration and quality of sleep by helping the brain better manage its energy cycles.
Cardiovascular and Bone Health
Two recent studies have shown a link between creatine supplementation and improved blood vessel health. In postmenopausal women, creatine may also help slow bone density loss, a key factor in preventing osteoporosis.
Physical performance and recovery
Even though the main goal here is brain health, it’s worth noting that creatine remains one of the safest and most effective supplements for supporting endurance, reducing muscle damage after exercise, and improving recovery.
Dosage, safety and tolerance
Classic recommendations
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Recharge phase : 20 g per day, divided into 4 doses of 5 g, for 5 days.
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Interview phase : 3 to 5 g per day.
This method allows for quickly saturating creatine stores in the muscles and brain. However, it is also possible to simply consume 3 to 5 g per day without a loading phase, which saturates the stores more slowly but with the same long-term effectiveness.
Tolerance and side effects
Creatine is generally well tolerated. The main effect observed is a slight weight gain due to water retention in the cells—a phenomenon that benefits muscle performance but can be surprising. (In fact, you will gain muscle and lose fat. Overall, it's beneficial.) Contrary to myths, creatine does not cause hair loss and does not damage the kidneys in healthy individuals.
Long-term studies (up to 5 years with doses of 30 g per day) have shown no major adverse effects. However, it remains recommended to consult a healthcare professional before starting supplementation, especially in case of kidney disorders.
Creatine, a supplement for body and mind
Long associated solely with athletes and bodybuilders, creatine now reveals a much broader potential. As an energy fuel for neurons, it can support memory, concentration, sleep, and even contribute to mental health and cognitive aging.
Accessible, safe, and affordable, creatine could be one of the most versatile nutritional supplements available. Whether it's to strengthen your muscles or protect your brain, it now deserves a place in a comprehensive health strategy.
References:
- https://pubmed.ncbi.nlm.nih.gov/39796490/
- https://link.springer.com/article/10.1007/s40279-023-01870-9?cjdata=MXxOfDB8WXww&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100097331&CJEVENT=9dc27d5d8b2511f08158008b0a82b82d
- https://www.nature.com/articles/s41398-020-0741-x
- https://www.nature.com/articles/s41598-024-54249-9
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full
Article written by Audrée Hogue