Creatine for the mind: what the latest science says about brain and mental health benefits

Creatine is a substance found in every cell in the body, and it is essential for producing energy.  It is more commonly known as a sports supplement, as it can enhance muscle strength and power, and can therefore lead to better results.  However, creatine is now being researched for its potential neurological and psychological benefits, including improving cognition, memory and mood.

How creatine is used by the body for energy

Whilst we can get creatine from food, meat and fish are some of the richest dietary sources, for some of us it may be worth adding a creatine supplement into your day, especially for those who may find it hard to get enough protein in their diet (e.g. vegans, vegetarians and the elderly).

Creatine in the body is made from three amino acids (protein) – arginine glycine and methionine.  Glycine and arginine combine to form a compound called guanidinoacetate.  This compound is then methylated, which is a chemical process involving methionine, to make creatine.  Once produced, most of the creatine is then stored in the muscles, with about 5% being stored in the brain, heart and other tissues.

Creatine helps your body produce quick energy by supporting a molecule called ATP (adenosine triphosphate), which is the main source of fuel for your cells. When you do anything that requires energy — e.g. concentrating, moving, or lifting something —your body breaks down ATP to release that energy. Creatine acts like a battery charger, helping your cells quickly regenerate ATP so you can keep going. This is especially helpful in our muscles and the brain, where energy demands can spike during intense activity or stress.

How does creatine support brain function

A 2023 review concluded that creatine can improve brain creatine levels, and can support cognition and memory, especially during times of metabolic stress such as sleep deprivation, aging and mild brain trauma.

Another review in 2024 also explored the role of creatine in depression, highlighting its ability to enhance mitochondrial function (aka helping to produce brain energy more efficiently, whilst also offering neuroprotection, modulation of the neurotransmitters serotonin and dopamine, and improving the brain’s overall cellular ability to handle stress.

In fact, just supplementing with as little as 3-5g a day (which is about 1 teaspoon) over 8 weeks, may be enough to see the benefits in mood.[1]  These benefits have also been noted in those with treatment-resistant depression, which affects about 1 in 3 diagnosed with depression, alongside antidepressants.[2]

Creatine and its neuroprotective benefits

Conditions like dementia, Alzheimer’s and Parkinson’s all exhibit decreased energy production in the brain, so by using creatine to potentially improve cellular energy production, it could play a role in supporting these diseases.

Is creatine safe for everyone?

Generally yes, but it is best to seek advice from your primary doctor if you have a kidney condition or bipolar disorder.

[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC10721691/?utm_source=chatgpt.com

[2] https://pubmed.ncbi.nlm.nih.gov/17988366/