Tejal Somvanshi
Once the secret weapon of bodybuilders, creatine has burst into mainstream popularity as both a muscle-building supplement and a potential brain booster. This naturally occurring compound is now catching attention from scientists, health professionals, and everyday fitness enthusiasts for its surprising range of benefits.
“Creatine actually donates the extra rechargeable unit for the molecule of ATP,” explains dementia expert Dr. Damian Holsinger. “Without ATP, you will not be able to breathe. It’s like the electricity in the building. It’s what powers the entire body.”
This simple explanation captures why creatine matters: it helps recharge our body’s energy systems, particularly in tissues with high energy demands like muscles and the brain.
What exactly is creatine? It’s a compound our bodies naturally produce, with 95% stored in muscles and small amounts in the brain, heart, and other tissues. We make about half of what we need daily, with the rest coming from protein-rich foods like meat and fish.
The science behind creatine’s muscle benefits is rock-solid. It helps muscles quickly replenish energy during intense activity, improving strength, power, and recovery. This explains why gym owner Joey Yusnanda calls it “one of the most widely researched, studied and proven supplements out there.”
But what’s generating new excitement is the emerging research on creatine’s brain benefits. Brain imaging studies show increased creatine levels in the frontal lobes and hippocampus after supplementation – areas critical for thinking and memory. This matters because our brains are energy hogs, consuming vast resources even during sleep.
Recent studies suggest creatine supplements may improve memory, attention, and information processing speed.
Scientists are exploring a possible “muscle–brain axis,” where creatine may help support training intensity that raises myokines – exercise‑released molecules linked to brain plasticity. Direct creatine–myokine effects remain speculative.
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Some studies on cognition have used short‑term loading phases of around 20 g/day, but long‑term optimal dosing for brain effects is not yet established.
For those considering creatine, experts recommend starting with creatine monohydrate – the most studied and cost-effective form. Typical dosage ranges from 3-5g daily, though some studies on brain health have used higher amounts.
Side effects are generally mild, mostly involving gastrointestinal discomfort like nausea or stomach upset. Some users experience early weight gain from increased intracellular water, which generally persists during continued supplementation and tends to plateau over time. However, those who are pregnant, breastfeeding, or have kidney or liver conditions should consult healthcare providers before use.
Not everyone responds equally to creatine. Gym manager Mick Abood noticed benefits “within the first few weeks,” while Yusnanda notes that some people are “non-responders” for whom creatine provides little benefit.
As with any supplement, experts recommend monitoring results over 4-8 weeks. If no improvements are noticed, it might be worth reconsidering whether creatine is the right supplement for your needs.
The creatine story illustrates how a supplement once confined to weight rooms is finding new purpose in supporting overall health – from muscle performance to potentially protecting our most vital organ: the brain.
