Creatine: The Unsung Hero for Brain Energy and Cognitive Health

When you think of creatine, you probably think of athletes or weightlifters. And yes — creatine is a proven way to boost muscle energy, power, and recovery.

But new research shows creatine might be equally important for your brain.

What Creatine Actually Does

Creatine helps your body make adenosine triphosphate (ATP) — the molecule that fuels every cell in your body. Your muscles store most of your creatine, but your brain uses a surprising amount of energy, too.

Unfortunately, the brain doesn’t absorb creatine as efficiently as muscle, meaning it may need more to see the same energy-boosting effects.

That’s why recent studies are exploring higher doses (10–30 g/day) for cognitive and neuroprotective benefits — compared to the 3–5 g/day commonly used for fitness.

The 2025 Alzheimer’s Pilot Trial

A landmark pilot study published in Alzheimer’s & Dementia: Translational Research & Clinical Interventions (May 2025) gave participants with Alzheimer’s disease 20 grams of creatine daily for eight weeks.

The results were striking:

• Brain creatine increased by 11%, reflecting improved brain energy metabolism.

• Participants showed measurable improvements in memory, attention, processing speed, fluid intelligence, and working memory.

This was a small, early trial — but it highlights creatine’s potential to enhance brain bioenergetics and cognitive performance, especially in aging or energy-deprived brains.

Beyond the Gym: Creatine’s Benefits for Everyday Health

• Enhances cognition and focus

• Supports brain cell regeneration (“recharging” tired neurons)

• Improves gut function and sleep

• Reduces inflammation

• Boosts overall energy and metabolism

And despite its muscle-building reputation, creatine will not make you bulky. It simply helps your cells — including your brain cells — produce energy more efficiently.

What to Use and How

Stick with creatine monohydrate — the most studied and bioavailable form. Choose the plain powder, not gummies or blends, and mix it in water, coffee, or a shake.

For most adults:

• 3–5 g/day for muscle performance

• Approximately 10 g/day for combined muscle and brain benefits

Possible Side Effects

Creatine is generally considered safe and well-tolerated, even with long-term use. However, a few mild side effects can occur, especially when starting supplementation or using higher doses:

• Temporary bloating or water retention

• Mild stomach discomfort or cramping

• Loose stools when taking larger doses at once

These effects are typically short-lived and can be minimized by:

• Splitting your daily dose (for example, 5 grams in the morning and 5 grams later in the day)

• Taking creatine with food or mixing it well in a full glass of liquid

• Staying hydrated, as creatine increases water retention in muscle cells

If you have kidney disease or other medical conditions, check with your healthcare provider before starting creatine.

The Bottom Line

Creatine might just be one of the most underrated supplements for longevity and brain health.

While more research is underway, its safety profile, affordability, and wide-ranging benefits make it an easy addition to a healthy routine — especially for women in midlife looking to protect both body and brain.

Full study: Alzheimer’s & Dementia: Translational Research & Clinical Interventions (May 2025)PMIDs: 35267907, 39070254, 14561278

Clinician’s Note

As a nurse practitioner specializing in women’s hormone and metabolic health, I often recommend creatine monohydrate to support both physical and cognitive performance — especially during perimenopause and menopause, when mitochondrial energy and muscle mass naturally decline.

For most women, 10 grams of plain creatine monohydrate powder daily is an ideal starting point. It’s simple, well-studied, and can be mixed into water, coffee, or a protein shake.

Creatine offers a unique intersection of benefits — stronger muscles, sharper cognition, better metabolic function, and even improved sleep quality — all of which are essential foundations for aging well.

— Rena Mattingly, MSN, AGNP-CHealth in Her Hands | Modern Women’s Menopause Care