Creatine has been established as a reliable and effective supplement in athletic training and the exercise community. Creatine enhances short-term muscular drive by rapidly recycling energy during intense anaerobic exercise. In the bodybuilding community, creatine has sprouted as a supplement to grow muscle, with it being very effective at attracting and holding onto water as a way to “bloat” your muscles. But creatine is not only stored in muscle but also the brain. Due to creatine’s energy-buffering effects and how highly metabolic the brain is, there has been an emerging body of research looking into creatine’s role and the effects of supplementation. Once muscle creatine stores are maximized, additional creatine may increase brain power.
Numerous studies point to claims such as improved cognitive function, memory and processing speed from taking creatine. There was also a research study performed on a group of young adults in stressed conditions (sleep deprivation) where a large single dose of creatine (20 grams) was administered before sleeping hours to examine if creatine would attenuate the effects of the lack of sleep. This study found that creatine intake could improve some energy markers, aid short-term memory throughout the night and increase reaction time.
Looking at the effects of creatine, it is pretty clear that creatine is not just an athletic enhancer supplement but could also be an important support for brain health. Careful consideration should always be taken, however, as most studies looked at individuals that would almost never eat it, like vegans, or had a state of cognition below average. Most studies also did not have large groups to compare to, so remembering that creatine affects everyone differently is important. Lastly, no one should see it as a long-term shortcut to replace sleep or healthy habits without possible repercussions.
Creatine deserves a place in the conversation beyond weight rooms. For people already taking it, the potential brain benefits are a welcome bonus. And for those who have never tried it, creatine is one of the safest, most researched supplements available. It may be worth considering, not just for muscles but also for the mind.
