Creatine has been a staple supplement for athletes and bodybuilders for decades due to its documented ability to increase energy levels during high-intensity exercise. But over the past few years, its popularity has extended far beyond the weight room.
At its essence, creatine is a naturally occurring substance that supports your body in generating swift bursts of energy, especially for brief, high-intensity exercises. You derive around half of your daily creatine from foods such as red meat, seafood, and milk, while your pancreas, kidneys, and liver produce the remainder. It is mostly stored in your muscles, waiting to be unleashed on exercise, but a small amount also finds its way into the brain and other tissues.
During physical activity, your body quickly depletes its immediate energy reserves. That’s where creatine comes in—it helps regenerate adenosine triphosphate (ATP), the molecule that powers muscle contractions. This is why it’s so popular among athletes across sports, from bodybuilders to football players. Creatine monohydrate, the most common form, is widely available in powders, capsules, tablets, and even energy bars.
But creatine’s benefits might not stop at muscle performance. New studies indicate it may also have a function supporting cognitive function. Specifically, creatine is being investigated for its ability to enhance memory, reasoning, and brain resilience in older adults. One University of Kansas Medical Center pilot study, for instance, discovered that individuals with Alzheimer’s disease who received 20 grams of creatine monohydrate per day for eight weeks experienced an 11% boost in brain creatine levels. Some even exhibited modest gains in working memory and executive function domains generally affected early on in the disease. Although the study was small and had no control group, lead author Dr. Matthew Taylor termed the results encouraging and an indication for more comprehensive trials.
So what’s the science behind it? In Alzheimer’s and other neurodegenerative disorders, the brain has a hard time utilizing energy. Because creatine’s function is to assist in bringing energy to cells, taking it as a supplement may provide the brain with additional fuel. There’s also preliminary evidence that creatine may assist in decreasing inflammation and oxidative stress, two of the main contributors to aging and cognitive impairment.
Creatine’s advantages for older people could extend beyond the brain, as well. It’s been demonstrated to aid in the recovery of muscles, stimulate the manufacture of hormones that support tissue repair, and even enhance bone density—all valuable for minimizing the risk of falls and fractures later in life. Certain research has indicated that older women might gain even more when supplementing with creatine combined with resistance training.
Like any supplement, there are idiosyncrasies with creatine. One of the most common side effects is water retention, which can lead to temporary weight gain as water is drawn into muscle cells. It’s not fat, just fluid, and it typically stabilizes after a week or two. Some people also report stomach discomfort, particularly during loading phases that involve higher doses at the start. To reduce this, it’s usually beneficial to split the daily dosage into smaller portions and combine it with a non-acidic fluid such as water or juice.
Safety-wise, creatine is most commonly tolerated well by healthy people. On the other hand, individuals with kidney or liver disease should consult their physician first, as these organs metabolize the supplement. It’s also advisable that pregnant and breastfeeding women, as well as individuals with certain mental health disorders such as bipolar disorder, consult a healthcare professional before they use creatine.
For sports performance, an average dose is about 5 grams per day. For clinical trials aimed at the health of the brain, higher doses can be employed, but this should always be under the instruction of a healthcare expert. And as with all supplements, always purchase from an established source for quality and purity.
Although creatine is most famous for its use in building muscle and improving performance, its expanding potential as a brain-enhancing supplement is creating new possibilities. Science is ongoing, but for those who wish to promote physical and mental health as they get older, creatine may prove to be a helpful addition to a balanced wellness regimen.