The Unexpected Brain Benefits of Creatine (Backed by Research)

I don’t talk about supplements often. I prefer to focus on real, whole foods, smart training, and sustainable habits. But every once in a while, a supplement comes along with so much research behind it that it’s hard to ignore. Creatine is one of them.

Most people think of creatine as something gym bros take to build muscle. And while it is one of the most effective (and well-researched) supplements for strength and performance, recent studies suggest it might also be a game-changer for your brain.

I’m currently experimenting with creatine myself, and I’ll report back with my thoughts. But for now, let’s look at what the science says.

Creatine and Your Brain: What the Research Shows

A recent 8-week, double-blind, placebo-controlled study (the gold standard in research) tested whether creatine could enhance the effects of therapy for people struggling with major depressive disorder (MDD).

The results? Those who took creatine saw greater improvements in their symptoms compared to the placebo group. They felt better, faster.

And this isn’t just a one-off study. There’s a growing body of research showing that creatine can support cognitive function, mood, and even mental resilience.

Why? Because your brain runs on ATP (adenosine triphosphate)—think of it as the fuel for your neurons. Your hippocampus and prefrontal cortex (the areas responsible for memory, decision-making, and emotional regulation) burn through a ton of ATP. Creatine helps replenish ATP levels, which may explain why supplementing with it can boost working memory, reduce mental fatigue, and even improve mood.

Low creatine levels have been linked to several neurological conditions, including depression and cognitive decline. And supplementing with creatine has been shown to increase brain creatine stores, potentially activating dopamine and serotonin receptors—both of which play key roles in mood regulation.

How Much Creatine Do You Need for Brain Benefits?

If you’re interested in trying creatine for mental performance and mood, most research suggests that 5 grams per day is an effective dose. This is widely considered the standard recommendation and is both safe and well-tolerated in healthy individuals.

Some studies have explored higher doses (e.g., 10 grams per day), but for general brain health benefits, 5 grams seems to be the sweet spot. If you’re new to creatine, this is a great starting point to assess how your body responds.

Most of the research is on creatine monohydrate, which is the most studied and cost-effective form. You don’t need fancy “buffered” or “liquid” creatine—just stick to the basics.

Not All Creatine is Created Equal

One thing to watch out for: poor-quality supplements.

The supplement industry is poorly regulated, meaning some products may be contaminated with heavy metals or just flat-out ineffective. If you’re going to invest in creatine, make sure it’s either NSF Certified for Sport or Informed Sport Certified. These third-party certifications ensure that what’s on the label is actually in the product—without any harmful additives.

Final Thoughts: Is Creatine Worth It?

While I’m still testing it out myself, the research on creatine for brain health is hard to ignore. It’s one of the most studied supplements out there, and its benefits seem to extend far beyond muscle growth.

So if you’re looking for an edge in mental clarity, mood, or memory, creatine might be worth a try.

I’ll keep experimenting and report back with my own experience. But in the meantime—what do you think? Have you ever taken creatine? Noticed any differences? Let me know!