Creatine is a potent cognitive enhancer that helps the brain recycle energy during periods of high stress or sleep deprivation.

 

Creatine is a potent cognitive enhancer that helps the brain recycle energy during periods of high stress or sleep deprivation.

Long known as a staple for muscle growth, creatine is now making waves in neuroscience for its ability to fuel the brain. 

 

By rapidly recycling adenosine triphosphate (ATP)—the primary energy currency of cells—creatine ensures that neurons have a steady supply of fuel during demanding cognitive tasks. Recent meta-analyses indicate that this energy boost can lead to a 31% statistical improvement in memory performance, particularly when the brain is under strain. While this figure represents a standardized effect size rather than a universal gain, it highlights the supplement's potential to enhance mental clarity and processing speed in everyday life.

 

The benefits of creatine appear most pronounced in individuals facing specific physiological challenges, such as older adults, vegetarians with lower natural levels, and those suffering from sleep deprivation. Research also suggests a stronger cognitive response in females and people dealing with high levels of mental fatigue. Beyond general wellness, scientists are investigating creatine’s role in managing conditions like Alzheimer’s, traumatic brain injuries, and depression. While the evidence for memory is currently the strongest, experts emphasize that creatine is a supportive tool rather than a magic pill, with ongoing studies needed to fully map its impact on long-term neurological health.

 

source: Prokopidis, K., Aristizabal, P., Forbes, S. C., & Candow, D. G. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews.