Creatine for Brain Health
Written by: Ryah Nabielski, MS, RDN
Creatine is one of the most researched supplements, with ample evidence for muscle growth, strength, and exercise recovery. But do the benefits end there?
Newer research suggests creatine’s benefits go beyond musculoskeletal health and include brain health. Increasing creatine levels in the brain could help cognition, recovery from brain injury, mental health, and neurological conditions. Creatine may even be a key to healthy aging.
Today’s article will dive into what we know about creatine and its brain health benefits. Keep reading to discover:
- What is creatine?
- Creatine and brain health
- Creatine supplements and cognition – what the research says
- Best practices for implementing creatine supplements + what to look for in a creatine brand
What is Creatine?
Creatine is a natural, nitrogen-containing compound the body makes from three amino acids: arginine, glycine, and methionine. It helps cells regenerate ATP.
Let’s back up and talk about ATP (adenosine triphosphate), the body’s energy currency. Cells generate ATP from carbohydrates, fats, and proteins that start as food. Then, they break an ATP bond to release energy. Creatine helps put ATP back together so it can be reused as energy.
Cells need consistent energy to perform all their functions, so ATP and its regeneration with the help of creatine are critical to overall health and wellness.
The liver and kidneys make creatine, but most is stored in the skeletal muscles (over 90%). Interestingly, we now know that the brain can make its own creatine. The brain also uses creatine made by other organs or obtained from food (or supplements) that cross the blood-brain barrier.
Creatine in the brain is critical because the brain consumes more energy than any other organ or body system, about 20% of total energy. Brain cells (neurons) require an abundance of ATP in constant supply.
Eating red meat, seafood, and other muscle meats is the primary source of creatine in the food supply. Additionally, as discussed, the body makes creatine when it has the necessary amino acids from protein.
You can increase your creatine levels (and ability to recycle ATP) by supplementing creatine along with resistance training. Learn more about creatine and lean body mass in our two-part series:
- Creatine Part 1: Creatine Explained and Creatine Supplement Benefits
- Creatine Part 2: Creatine + HMB and Creatine Supplement FAQs
Creatine and the Brain
Creatine is critical to brain health, memory, and cognition, especially when the brain’s demand for ATP is even higher, like when sleep-deprived or dealing with a mental health or neurological condition.
Creatine deficiency (low creatine levels in the brain) can cause various mental and developmental issues, Thankfully, deficiency can be reversed to some extent with creatine supplementation. We already know that creatine supplements can increase creatine levels in muscles, and it turns out that supplementation can also raise levels in the brain.
New research suggests that creatine supplementation is neuroprotective (brain protective) and can improve cognition. Researchers are studying creatine in traumatic brain injuries (TBIs), mental health, neurodegenerative disease, and more. Let’s look at some of the research.
Creatine Supplement Research and Brain Health
Some areas of creatine research show mixed results. While some show creatine improves cognition and memory, it’s worth mentioning that some studies show no change. However, as we get more data, the most benefit of creatine supplementation seems to be in populations with a greater need for creatine or already depleted levels.
Older adults seem to benefit the most from creatine supplementation, possibly because the brain becomes less efficient at energy production with age and creatine can boost the energy supply in the brain.
One review of 23 clinical trials found that creatine supplements (dosed between 2.2 and 20 grams per day) enhance memory in healthy adults and most significantly in adults aged 66 to 76. Another review of six studies suggests creatine specifically supports short-term memory, intelligence, and reasoning.
Researchers also observe memory improvements in vegetarians, vegans, and others who eat low-creatine diets (diets low in muscle meat). One study suggests vegetarians saw more significant memory improvements from supplementation than omnivores.
Depression and low mood correlate with low creatine levels in the brain, specifically in the prefrontal cortex. Creatine supplementation can help to support some of the symptoms of depression and possibly other mental health concerns. Creatine can also support memory and cognition during increased stress, such as sleep deprivation.
Any time the brain is in a state of inflammation and oxidative stress is high, it will be less efficient in utilizing energy. In these cases, creatine may help. Researchers are studying creatine as an adjunct therapy in neurodegenerative diseases that can impair cognition, motor skills, memory, and overall brain function. Currently, the most positive support for creatine use is in muscular dystrophy.
Further, creatine supplements show promise in some aspects of recovery after a traumatic brain injury, especially in children. And some evidence suggests women receive more of the brain benefits of creatine use than men.
Overall, more research is needed on creatine supplementation and various aspects of brain health in different populations and over the long term. It’s a relatively new area of study, but early data is very promising.
If you’re already taking creatine to support muscle building through resistance training, you could be getting some brain benefits too!
Creatine Supplements – Best Practices
Creatine supplements have an excellent safety profile, are relatively inexpensive, and are widely available.
When considering creatine, here are some things to keep in mind:
- Please work with your trusted healthcare provider for personalized guidance around creatine, brain health, and supplementation, especially if you take any medication or have a medical condition. It’s not intended for use during pregnancy or breastfeeding.
- The standard dose for creatine is 5 grams daily.
- Some people will experience gastrointestinal side effects (including bloating) when they begin creatine, but this can be mitigated by starting with lower doses. Many people report their digestion regulates after a couple of weeks of continued use.
- Creatine works best when combined with strength training. Exercise is also good for your brain!
- Eat a brain-supportive diet rich in healthy fats, including omega-3s, and phytonutrients from a variety of vegetables, fruits, nuts, beans, and seeds.
- Choose a quality creatine product, such as Twenty2 Nutrition Creatine Complex.
Not all creatine products are created equal. In fact, many of the supplements you find on grocery store shelves are low quality, poorly formulated, and may not provide what the label claims. If you want the most from your supplements, it’s worth seeking quality products from ethical, transparent companies like Twenty2 Nutrition.
All Twenty2 Nutrition products are thoughtfully formulated and exceed FDA standards. They contain quality ingredients and are manufactured in a GMP facility. Further, each batch is 3rd party tested for quality and purity before reaching consumers.
Twenty2 Nutrition Creatine Complex provides 5 grams of creatine per serving from micronized creatine monohydrate (the most well-studied form of creatine) and magnesium creatine chelate (creatine bound to the mineral magnesium). The supplement also contains 12.5 mcg (500 IU) of vitamin D3 and 3 grams of HMB (hydroxymethyl butyrate monohydrate). HMB is a leucine metabolite that reduces the rate of muscle protein breakdown.
This carefully formulated supplement fits your needs for exercise performance, strength, and recovery. The potential brain benefits are icing on the cake! We’ll continue to follow the growing body of creatine research and provide periodic updates. Creatine supplements may prove much more beneficial than we ever thought.
This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before changing your diet or beginning a new supplement, especially if you are pregnant or breastfeeding, take medication, or have a medical condition.
Ryah Nabielski, MS, RDN is a Registered Dietitian, functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice at econutrition.co.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912287/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9999677/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10721691/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10647179/
