Creatine: More Than Muscle — A Secret Ally for Brain Health

Creatine: More Than Muscle — A Secret Ally for Brain Health

I remember growing up and being very cautious about using creatine and as a result mostly shied away from it because of the alleged risks to the kidney that were touted at the time. At that time, the image that typically came up in our minds were a gym supplement for bodybuilders chasing gains. 

Now it appears over and over there is emerging research that is contradicting our long held beliefs and revealing creatine’s powerful role in brain health, cognitive performance, and mental resilience — especially under stress and with aging. There is also some evidence that it is even more beneficial in women as they require more of it. 

Creatine is a naturally occurring compound found in the body, mostly stored in muscles (about 95%), with the remaining 5% in the brain and other organs. It’s synthesized in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine.

In the brain we are finding that it leads to ATP regeneration, the main energy currency in cells. The system helps recycle this energy and aids in high-demand periods such as mental exertion or stress.

Recent studies have shown improvement in 

• Working memory

• Reaction time

• Mental fatigue resistance

It helps with oxidative stress reduction and reducing cellular damage and therefore may help in:

• Parkinson’s

• Huntington’s disease

• ALS (Amyotrophic Lateral Sclerosis)

Linked to imrovements in Major depression,especially in women and emotional regulation secondary to energy availability in the prefrontal cortex.

• Helps in Traumatic Brain Injury and edema. 

Helps in Bone health, muscle building and energy. 

• Meta-analyses confirm that creatine combined with strength training improves upper/lower body strength and endurance.

• 1,000 studies confirm no significant adverse effects.

• Weight gain (likely due to water retention) is the most common side effect.

• No evidence supports claims of kidney damage or renal dysfunction.

• 12 studies found no significant changes in testosterone or DHT.

• The hair loss concern lacks strong evidence and is based on a single study

Step-by-Step for supplementing :

1. Choose pure creatine monohydrate – look for 3rd-party tested products.

2. Start with 3–5 grams per day, mixed in water or juice.

3. Be consistent – effects on cognition may take weeks.

4. Track changes – mood, mental clarity, memory, or fatigue.