The Brain Benefits of Creatine

Written By: Janette Bell CNP 

Why Creatine Isn’t Just for Muscles 

Creatine helps the body make ATP — the quick energy your cells use to function. We usually connect this to strength and performance, but here’s the fun twist: 

Your brain uses a massive amount of energy every single day.¹,³ 

Which means creatine may help support: 

Think of creatine as an energy reserve for your muscles and for your mind too.  

What Research Is Showing So Far 

Memory & Mental Processing 

One area of research that gets a lot of attention is creatine’s potential to support memory and brain processing speed.

A 2024 review found that creatine may support memory, attention, and how quickly we process information. ⁴

Another 2024 analysis also noted improvements specifically in memory and attention speed.⁵

In simple terms: creatine may help your brain “fire” a little faster when you need it. 

When You're Low on Sleep or Mentally Drained 

We all know the foggy feeling after a short night’s sleep. Whether from parenting, stress, shift work, or just life happening.

Studies show that creatine may help maintain mental performance when you’re tired. ⁶,⁷ 
Some people describe it as feeling a bit more alert, clear, or “switched on” during mentally demanding days.

It’s not a substitute for rest, but it may help your brain cope better when sleep isn’t great. 

Supporting Brain Health as We Age 

As we age, our body and brain naturally go through changes — including how efficiently we produce cellular energy.

Emerging research suggests creatine may support memory and attention in older adults, helping maintain cognitive function as we age. ⁸

Even better: combining creatine with light strength training appears to be especially beneficial for healthy ageing - body and mind. ⁹ 

Vegans & Vegetarians May Notice a Bigger Difference 

Creatine is naturally found in meat and fish. Those who have a planet-based diet may exhibit lower levels within the brain. So, if you eat a mostly plant-based diet, creatine levels may be lower including in the brain.

Research shows that vegans and vegetarians may see even greater cognitive benefits when supplementing with creatine. ¹⁰ 

How to Add Creatine to Your Daily Routine 

If you’re curious about trying creatine, the most researched and widely used form is creatine monohydrate.

Here’s how simple it can be: 

Some people choose to do a short “loading phase” by taking more for a few days to saturate muscles faster, but this is optional. ¹³ 

Helpful Tips 

What You May Notice 

Everyone’s experience is different, but here’s what many people report: 

Physical benefits 

Whole-body wellness benefits 

Is Creatine Safe? 

Creatine is one of the most well-studied supplements in the world, and research supports its safety when used as recommended. ¹³,¹⁴

As with any supplement, if you are pregnant, breastfeeding, have a medical condition, or take medication, check with your healthcare provider before adding it to your routine.