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December 31, 2025
Marianne Waldenfels
Most people know creatine from the gym – as a supplement for muscle building and strength enhancement. But science is increasingly discovering more effects: creatine can also boost the brain. Learn here how creatine supports mental performance.
Creatine is a substance that occurs naturally in our body, mainly stored in muscles and the brain. Chemically, it is an organic acid formed from the amino acids glycine, arginine, and methionine.
Our body produces about 1-2 grams of creatine daily, primarily in the liver, kidneys, and pancreas. Additionally, we intake creatine through food, especially meat and fish. The main role of creatine: It acts as a quick energy reserve for cells with high energy demand – including both muscle and brain cells.
The way creatine works in the brain is closely related to energy metabolism. The brain is a real energy consumer, using about 20 percent of the total energy requirement, even though it makes up only around 2 percent of your body weight.
Creatine plays a central role in the ATP system. ATP (adenosine triphosphate) is the universal energy currency of our cells. When the brain works intensively, ATP is consumed and converted into ADP (adenosine diphosphate). This is where creatine comes into play: It helps quickly convert ADP back into ATP, thereby continuously providing energy for demanding cognitive processes.
Especially in situations of mental stress, lack of sleep, or under stress, this additional energy buffer can make the difference between clear thinking and mental exhaustion.
Research on creatine and cognitive performance is still relatively young, but shows promising results. Several studies have demonstrated positive effects on various aspects of brain function. A study by McMorris et al. (2007) indicates that creatine supplementation can enhance mental performance under conditions of increased cognitive demand.
A meta-analysis of various studies suggests that creatine supplementation can be especially beneficial for complex cognitive tasks and under stress conditions. Study participants showed improvements in working memory, processing speed, and tasks requiring intense thinking.
Interestingly, the effect seems to be more pronounced in certain groups. Vegetarians and vegans, who get little or no creatine from their diet, often benefit more from supplementation. Cognitive effects can also be more pronounced during sleep deprivation, stressful periods, or in older age.
Studies with older adults also indicate that creatine may mitigate age-related cognitive changes. However, further research is needed to fully understand the long-term effects.
Based on current scientific findings, creatine could support the following areas of mental performance:
The most common form is creatine monohydrate. It is best researched and offers excellent value for money.
Important: Creatine should be taken with sufficient fluids, as it draws water into the cells. Always ensure good hydration.
Creatine is one of the most researched supplements and is considered very safe when taken at the correct dosage. Long-term studies over several years have shown no serious side effects when recommended doses are followed.
Contrary to popular myths, creatine does not harm the kidneys in healthy individuals. However, people with pre-existing kidney conditions should seek medical advice before taking it. Pregnant and breastfeeding women should also avoid creatine, as the data for these groups is insufficient.
Creatine as a cognitive supplement might be particularly interesting for:
Even though supplementation is the easiest method to replenish creatine stores, it's worth looking at natural sources. Creatine is found exclusively in animal foods:
To reach the recommended supplementation dose of 5 grams daily through food, you would need to eat about one kilogram of meat or fish every day – which is neither practical nor health-recommended. Additionally, creatine is partially destroyed when cooking. For therapeutic purposes, a supplement is therefore the more realistic option.
Creatine unfolds its effects best as part of a holistic approach to cognitive health. The following factors are also important:
Possible supplement combinations: Caffeine and creatine seem to complement each other in their cognitive effects. The combination with omega-3 fatty acids is also discussed, as both support different mechanisms in the brain.
Creatine is much more than a muscle supplement. Growing scientific evidence suggests that it may also offer interesting benefits for cognitive performance, especially during periods of high mental stress or for certain groups of people.
Supplementation is safe, cost-effective, and easy to implement. Good to know: It takes at least 4-6 weeks for the creatine stores in the brain to build up.
As with all supplements, creatine is not a miracle cure but a piece in a larger puzzle of healthy nutrition, sufficient exercise, good sleep, and effective stress management. However, in combination with a healthy lifestyle, creatine could be the additional boost.
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