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Benefits of Creatine for Brain Health

By Joe Boland

November 14, 2025

When we hear the word “creatine,” many of us think of strength training, muscle pumps or athletic performance. Yet its story doesn’t end in the gym; it also plays a fascinating role in brain health.

Let’s begin with the basics. Creatine is a nitrogen-containing compound that the body synthesizes from the amino acids arginine, glycine and methionine. It is also obtained through dietary sources (primarily foods with creatine like meat and fish).

In the body, creatine is converted into phosphocreatine, which helps generate adenosine triphosphate (ATP), the energy “currency” of our cells. While much of the focus over the years on creatine has been on muscle tissue, the brain is a high-energy organ, consuming about 20 percent of the body’s resting energy though making up only about 2 percent of its weight.

Here’s how creatine supports brain function, according to research:

• Creatine serves as a rapid-response reservoir to replenish ATP when demand is high (for example during intense mental tasks, fatigue or aging).

• In the brain, neurons and cells require a steady energy supply for neurotransmitter release, synaptic activity and maintenance of ion gradients. When this energy demand is unmet, cognitive performance can benefit.

• Research has shown that creatine supplementation can promote brain health.

It makes sense that creatine can support brain health, not just muscle health.

Benefits of creatine for brain health

Let’s break down the main ways in which creatine supplementation may support cognitive health and brain performance. Note: While promising, many benefits are still emerging, and more research is needed.

1. Memory and learning support

Studies have shown that creatine supplementation can aid short-term memory, working memory and learning capacity, especially in scenarios of stress or low baseline creatine levels.

For instance, a systematic review and meta-analysis published in Frontiers in Nutrition found significant beneficial effects on memory with creatine monohydrate supplementation, including memory, attention time and information processing speed.

Vegetarians (who may have lower baseline creatine stores) often appear to see bigger gains in memory from creatine supplementation, as shown in some studies.

2. Aids brain health under stressful conditions

Creatine may help the brain function during periods of stress. For example, a 2024 study published in Scientific Reports found that creatine improved processing speed.

Another study published in Experimental Gerontology found supplementing with creatine may help maintain reaction time and decision-making ability in high-pressure or stressful environments.

3. Helps support brain health

Researchers are exploring creatine’s potential to help support brain health, even during the normal aging process.

Meta-analysis data from the Frontiers in Nutrition publication mentioned above indicated that the benefits of creatine on cognition in adults aged 18-60 and in females (a good reason for women to use creatine), but data on older adults over 60 is still more limited.

4. May help with processing speed, attention and mental focus

Beyond memory, creatine appears to have effects on how quickly the brain processes information, on attention time and on mental focus and resilience. The same meta-analysis mentioned already reported a significant effect on processing speed time, though evidence is still of “low certainty” in some domains.

This suggests that creatine might offer cognitive resilience, not just capacity.

How to use

Here’s a practical guide to using creatine with brain health objectives in mind, based on current research. Always consider individual factors, and consult a healthcare provider before beginning any supplement routine.

Form to choose

• The most studied form for both muscle and cognitive/brain outcomes is creatine monohydrate.

• Looks for products that use effective ingredients and combine creatine with other beneficial nutrients to enhance the effects, such Ancient Nutrition’s Creatine + Collagen products:

  • Creatine + Collagen has been shown to support brain health, help improve verbal working memory, support mental performance under time constraints and more.

  • Creatine + Collagen + Electrolytes also has been shown to provide those same brain benefits, along with the added bonus of electrolytes to support hydration balance and muscle recovery.

Dosage and timing

• A common maintenance amount used in cognitive research is three to five grams per day of creatine monohydrate.

• Some studies use a loading phase (e.g., 20 grams per day for five to seven days, split doses) followed by maintenance. This may saturate tissue stores more quickly but is optional.

• When is the best time to take creatine for brain health? It may be taken any time of day, ideally at a consistent time every day. Taking it with a meal (carbs and protein) may improve uptake, and research does show it may be slightly more beneficial to take it after a workout for optimal results. However, consistency appears to matter more than timing.

Duration

• Some brain benefits may appear after six weeks of consistent use.

• For ongoing brain health support (particularly normal aging, cognitive resilience, etc.), maintenance dosing may be prudent.

Safety and considerations

• Among healthy adults, creatine monohydrate is generally considered safe at studied doses.

• Possible effects include water retention (creatine draws water into the muscles).

• People with pre-existing kidney or liver conditions, pregnant or breastfeeding women, or children should consult a healthcare provider before taking creatine for brain health.

• Remember, supplementing with creatine is not a substitute for foundational brain health practices (like proper nutrition, sleep quality, physical activity and stress management).

Frequently asked questions

Who should take creatine for brain health?

Creatine may be particularly beneficial for:

• Individuals under cognitive stress (e.g., intense mental work).

• Older adults who want to maintain brain and cognitive health.

• Vegetarians or vegans (who may have lower dietary creatine intake).

• Anyone looking to support memory, attention, processing speed and mental acuity, though results will vary.

How long before I might notice benefits?

Some individuals report improved mental clarity or sharper memory in six weeks of consistent use. However, many studies use longer than six weeks. In the meta-analysis of 16 randomized, controlled trials, benefits were found across durations, but more research is needed to define optimal time to effect.

What dose is best for brain health, and is “loading” required?

A maintenance dose of about three to five grams a day of creatine monohydrate is typical for brain health use. A short-term loading phase, such as 20 grams a day split into four to five doses for five to seven days, can saturate stores faster, but it is optional.

For brain health, consistent daily dosing over time may be more important than loading. Always choose a quality product, follow label directions and consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including supplementation with creatine.

Conclusion

While creatine has long been used and studied as a staple supplement for muscle strength, recovery and athletic performance, the science is now catching up on its brain health potential. Because the brain demands high levels of energy and because creatine plays a critical role in overall brain health, it is plausible and increasingly supported that creatine monohydrate can support memory, processing speed, mental endurance and cognitive resilience under stress.

That said, creatine is not a magic bullet. It works best as part of a broader brain-friendly lifestyle that includes quality sleep, a nutrient-rich diet, physical activity, stress management and cognitive engagement.