From the Research
Creatine powder is likely beneficial for improving brain health, particularly cognitive function, as evidenced by the most recent and highest quality study 1. The benefits of creatine supplementation on brain health are still being researched, but the current evidence suggests that it may be effective in improving cognitive function, especially in individuals with conditions characterized by brain creatine deficits, such as Alzheimer's disease. Some key points to consider when taking creatine powder for brain health include:
- A typical dose is 3-5 grams of creatine monohydrate daily, mixed with water or another beverage, taken consistently over time 2.
- No loading phase is necessary for cognitive benefits, and the benefits may take weeks to develop and require consistent use 3.
- Creatine works by increasing phosphocreatine stores in the brain, which helps maintain ATP levels during periods of high energy demand, potentially improving memory, reasoning, and mental processing speed 4.
- The benefits appear more pronounced in vegetarians, vegans, older adults, and those under sleep deprivation or cognitive stress, although the most recent study found no difference in benefits between vegetarians and omnivores 2.
- Creatine is generally considered safe with minimal side effects, though adequate hydration is important while supplementing 5. It is essential to choose a high-quality creatine monohydrate supplement without additives and take it daily for best results. The most recent study 1 found that creatine monohydrate supplementation was feasible in patients with Alzheimer's disease and was associated with increased brain total creatine and improvements in cognition, providing preliminary evidence for future efficacy and mechanism studies.