Creatine: Could a muscle supplement boost brain function?

Creatine, a white powder long used to boost muscle performance, is now drawing attention for potential cognitive benefits. While most studies have focused on athletes, researchers and some users report improvements in short-term memory, mood and focus that extend beyond the gym. Experts caution that evidence is mixed, and benefits may not occur for everyone. More rigorous research is needed to determine who might see brain-related improvements and under what conditions.

The supplement has moved from the gym into many households, with millions using it in various forms. "It's moved from elite sport into the mainstream. It's not about whether to take it anymore, it's about when to take it - before or after exercise? Everyday? How much? In which form is best? Powder, tablets, gummies?" said Dr Henry Chung, a lecturer in sport and exercise science at the University of Essex. This mainstream uptake coincides with growing interest in how creatine could affect areas beyond muscle, including brain function, bone health and reproductive health.

Creatine is a naturally occurring compound stored in the muscles and a key component in the ATP-CP energy system, which fuels the first 10-20 seconds of high-intensity activity. In sport settings, supplementation has been shown to improve performance in various contexts. Beyond workouts, a growing but still limited body of evidence suggests creatine may influence short-term memory, mood and cognitive processing, particularly when someone is under stress or sleep-deprived. Researchers emphasize that while there is potential, findings are not universal, and more rigorous studies are required to confirm cognitive benefits in the general population.

For many people, brain fog—a broad term used to describe difficulty thinking clearly or remembering things—can arise from illness, medical treatment, or hormonal changes during perimenopause. In female biology, the question of whether creatine could help with brain fog has gained interest as scientists broaden their focus beyond athletic performance. Katie Mansell, a 46-year-old who is perimenopausal, shares her experience as a practical example. A lifelong weightlifter who runs extensively and works full-time, Mansell began taking six grams of creatine daily about three months ago after a friend recommended it. She reports that her mood has lightened, she can lift heavier weights, and the fog that had settled on her thinking has started to lift. She also notes she is on magnesium and undergoing hormone replacement therapy (HRT), but feels creatine has played a meaningful role in her daily life. Mansell is cautious about generalizing her experience, acknowledging that it is one person’s story.

There are others who believe creatine has made little difference. Dietary debates persist about whether most people meet their creatine needs through diet alone, especially those who do not eat meat or fish. While the body naturally produces about one gram of creatine daily, the majority is typically obtained from high-protein foods, and supplementation remains a popular option across different sports. The research community has long recognized the muscle-focused benefits of creatine, but the science now increasingly considers its effects on reproductive health, bone integrity and brain function, particularly as it intersects with perimenopausal physiology.

Dr Susan Kleiner, a high-performance nutritionist and a board member of Creatine Health, notes that early research in the 1990s relied heavily on male subjects. She explains that once researchers began to account for female biology and hormonal fluctuations, a clearer picture emerged of how creatine might affect other body systems. "All the research was based on men, and for years that limited what we could understand about women and brain health. It wasn’t until a few years ago that researchers started looking at how creatine interacts with female physiology, and that opened up new possibilities for outcomes beyond muscle." The additional body of work has prompted scientists to investigate how creatine could influence areas such as brain energy metabolism and neuronal resilience, especially in contexts like aging or hormonal shifts.

Professor Emeritus Trevor McMorris, who has studied creatine for more than four decades, cautions that brain benefits are not guaranteed for everyone. He notes that in laboratory and clinical settings, creatine may help the brain store and utilize energy, which could support memory and information processing under stress. But his most recent work suggests that the brain's response depends on factors such as baseline creatine stores, dietary intake and the level of stress or sleep deprivation a person experiences. "It might help when there is a stressor—sleep loss, high cognitive demand, or inadequate dietary creatine—but not in all circumstances. If someone is well-rested and well-nourished, the effect could be modest or not noticeable at all." In short, there is potential, but not a universal solution.

Dietitian Lucy Upton warns that the surge in popularity could lead to more side effects as people experiment with different dosages and combinations. She cautions that while there is extensive research, much of it was conducted under controlled conditions, and real-world use involves varied body sizes, doses and pre-existing health conditions. Known side effects include stomach upset, muscle cramps and bloating, and individuals with kidney conditions should consult a clinician before taking creatine. While many healthy adults may tolerate creatine with minimal risk, Upton stresses that the magnitude of any cognitive benefit could be modest and difficult to quantify for most people.

Despite the uncertainties, researchers describe the current moment as an exciting time for creative investigations into creatine’s broader health effects. Dr Chung emphasizes that even if the cognitive gains are small, they could be meaningful for some users, particularly those dealing with fatigue or brain fog linked to hormonal changes. He also reiterates that creatine is not a universal cure or a substitute for sleep, balanced nutrition, or medical treatment when needed. As for individual decisions, the best course is to approach supplementation with caution, awareness of potential interactions with medications or conditions, and conversations with medical providers when appropriate.

For those curious about trying creatine, Mansell’s experience offers a personal perspective, but experts remind readers that individual responses vary. The ongoing research will be critical in clarifying who may benefit most and how best to optimize dosing, timing, and formulation. In the meantime, many users will continue to weigh the possible cognitive benefits against potential side effects and the simplicity of incorporating a familiar supplement into daily routines. I tried creatine myself, but after a month I paused, citing brain fog and daily life as reminders that one size does not fit all. For some, a measured trial under professional guidance could be a reasonable approach to determine whether creatine might help them think a little more clearly.