Can Creatine Boost Your Brainpower?

Creatine is a proven supplement for improving muscle performance and recovery. More recently, creatine has been drawing attention as a brain health supplement, with some studies suggesting it may provide unique neurological benefits.

Mohamed Elkasaby, MD, a neurologist at University Hospitals, shares more about creatine and its potential as a brain booster.

What Is Creatine?

“Creatine is a naturally occurring compound that is produced in the body by the liver, kidneys and pancreas. Small amounts of creatine are also found in foods like red meat, poultry and fish,” says Dr. Elkasaby.

“Made from three essential amino acids, creatine is stored primarily in the muscles to be used for energy. However, a small amount (5-10 percent) of the body’s available creatine is stored in the brain,” he adds.

Because food sources of creatine are very limited, it can be difficult to increase your intake through diet alone. This is why creatine supplementation is often recommended for athletes, particularly vegans and vegetarians. Studies also suggest that creatine supplementation may offer brain health benefits, particularly for older adults.

How Creatine May Benefit the Brain

“The average brain accounts for only two percent of total body weight. However, because it is continuously engaged in complex tasks like information processing, memory maintenance and problem-solving, the brain requires up to 20 percent of the body’s available energy. If energy supplies fall short of what is required, cognitive function may be affected,” says Dr. Elkasaby.

Some ongoing studies suggest that maintaining or increasing the brain’s supply of creatine may offer the following benefits:

• Enhanced short-term memory and reasoning.
• Reduced mental fatigue during demanding tasks like studying or problem-solving.
• Improved mood with reduced symptoms of depression or anxiety.

“Although the results of these studies are promising, more research is needed before a definitive link between creatine and brain health benefits can be established,” says Dr. Elkasaby. Creatine may also offer some protection against stress-related conditions including poor quality sleep, but more studies are needed to support routine use of creatine for brain health.

Is It Safe to Take Creatine Supplements?

There are decades of data confirming that creatine supplements are safe for most people. Side effects are rare but may include mild bloating or stomach discomfort, which can usually be avoided by starting with a lower dose.

“Always consult your doctor before taking creatine supplements,” advises Dr. Elkasaby. “Particularly if you have kidney issues or are taking medications that affect kidney function.”

Getting Started

Creatine supplements most often come in the form of creatine monohydrate, a white powder that is tasteless and dissolves easily. It is readily available, affordable and can be mixed into water or your favorite smoothie. Avoid mixing creatine powder with coffee or other caffeinated drinks, because caffeine can increase the risk of stomach upset.

Start with a low dose to minimize the risk of side effects. Gradually work up to a daily dose of 3-5 grams. When taking creatine supplements, be sure to drink plenty of fluids and eat a balanced diet that includes nutrients like omega-3s and antioxidants, which can complement both brain health and overall wellness.

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It is important to talk to your doctor about the benefits and risks of all dietary supplements, including creatine, before adding them to your regimen. At University Hospitals, our primary care providers and clinical dietitians can recommend which supplements are most likely to benefit your overall health.