Rethinking Creatine: Biohacking Zeitgeist or Does it Really Deliver?
Ana Martins, PhD
Creatine has long been filed under “gym essentials,” but the story is wider. At its core, creatine supports your cellular energy system, helping recycle ATP at moments of high demand. And because the brain is one of the most energy-hungry organs we have, the question naturally follows: can supporting the phosphocreatine system help cognition?
Here’s the grounded, science-first view - curiosity intact, hype removed, and informed by the latest evidence.
The Big Picture: Promising, But Context Matters
Across the research, one theme repeats: creatine’s cognitive effects aren’t universal. They tend to show up when the brain is under load, low sleep, higher stress, ageing, recovery, rather than in young, healthy, well-rested adults.[1][2][3]
A 2024 review found improvements in memory, reaction time, and processing speed, particularly in adults under 60, women, and individuals with health conditions. Prolonged supplementation didn’t extend the benefits, hinting at a ceiling effect once stores are full.[4]
Other studies tell a more modest story. One trial with 123 people saw only slight gains (equivalent to 1–2.5 IQ points), and not every cognitive task improved.[5] A separate trial using higher daily doses (10–20 g/day for six weeks) found no cognitive changes in healthy young adults at all.[6]
Why the Variability?
1. The brain absorbs creatine slowly
Creatine must cross the blood–brain barrier via specific transporters, and the brain has relatively few of them. Supplementation typically increases brain creatine by only 3–10%. Occasionally higher levels appear when individuals take GAA (guanidinoacetate), a precursor used to synthesise creatine.[1][2]
2. Your baseline matters
Benefits are more pronounced when starting levels are low: older adults, individuals with lower dietary intake (such as plant-based eaters), or anyone under metabolic strain from stress, fatigue, or recovery.[2][3]
The Regulatory View: Still Inconclusive
In 2024, the European Food Safety Authority (EFSA) evaluated whether 3 g/day of creatine could improve cognitive performance in healthy adults. They concluded the evidence was insufficient. While some short-term studies using higher doses showed benefits, these did not hold when typical daily intakes were used over longer periods.[7]
Because of this, EU companies cannot claim cognitive benefits for creatine at standard doses.
Where Creatine May Shine
Memory, processing speed, and attention under pressure
Research reviews indicate creatine may support memory and processing speed, particularly during moments of sleep restriction or cognitive demand.[2][4][8]
Older adults and low dietary intake
Systematic evidence suggests that older adults and those consuming little dietary creatine may see greater cognitive benefits compared to younger, well-nourished individuals, though findings vary by cognitive domain.[3][5]
Support during stress and recovery
Preliminary studies suggest possible benefits during recovery phases (such as concussion), in mood support (notably in women), and in certain muscular and metabolic contexts, though long-term, brain-focused trials are still limited.[1][2][8]
Dosing, Timing, and Expectations
Brain saturation is slow
A loading phase (20 g/day for 5–7 days) raises body stores quickly, but evidence does not consistently show enhanced cognitive benefits compared to lower, steady dosing.[2]
Six-week moderate/high dosing didn’t shift cognition in young adults
In a controlled study, 10 or 20 g/day for six weeks failed to improve cognitive performance in healthy young adults.[6]
Ceiling effects matter
A 2024 review found no added benefit from prolonged supplementation, suggesting that once brain stores are full, more creatine offers no additional cognitive support.[4]
Practical takeaway: if you’re young, well-rested, and eat creatine-containing foods, expect subtle shifts - not dramatic changes.
Contraindications and Quality
Creatine monohydrate is well-studied and widely used at typical doses in healthy adults. Common experiences include mild digestive changes or slight water retention.
Creatine is contraindicated in kidney disease. Always opt for third-party tested brands to avoid the contaminants noted in older reports.[9]
As always, consult a healthcare professional if managing a condition or taking medication.
Synergy and Ritual
Creatine is ultimately a story of cellular energy, and the conditions that protect or deplete it. For everyday cognitive steadiness, think synergy:
- Prioritise sleep - Deep, consistent sleep reduces metabolic stress on cognition.
- Optimise light - Morning outdoor light and reduced evening blue light strengthen circadian cues.
- Train regularly - Muscle and mitochondrial health influence overall cognitive resilience.
- Use creatine with intention - If you trial it, be consistent, hydrate well, and give yourself realistic milestones over weeks, not days.
Ritual and rhythm often deliver more sustainable clarity than any single supplement.
Bottom Line
Creatine supplements can increase brain creatine levels slightly and may support memory and processing speed - particularly during stress, in older adults, or in those with lower dietary intake.[2][3][4][5][6]
If you’re young and healthy, expect subtle changes rather than large cognitive shifts. Small, honest gains, layered with rhythm, sleep, and thoughtful rituals, tend to be the ones that last.
BON CHARGE: This content is for general education and is not medical advice. Our products are not intended to diagnose, treat, cure, or prevent any disease. Always follow product instructions and consult a qualified healthcare professional for guidance tailored to you. Individual results may vary.
References
- Forbes SC, Cordingley DM, Cornish SM, et al. Effects of creatine supplementation on brain function and health. Nutrients 14, 921 (2022). doi:10.3390/nu14050921.
- Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine supplementation and brain health. Nutrients 13, 586 (2021). doi:10.3390/nu13020586.
- Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Exp Gerontol 108, 166–173 (2018). doi:10.1016/j.exger.2018.04.013.
- Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr 11, 1424972 (2024). doi:10.3389/fnut.2024.1424972.
- Sandkühler JF, Kersting X, Faust A, et al. The effects of creatine supplementation on cognitive performance—a randomised controlled study. BMC Med 21, 440 (2023). doi:10.1186/s12916-023-03146-5.
- Moriarty T, Bourbeau K, Dorman K, et al. Dose–response of creatine supplementation on cognitive function in healthy young adults. Brain Sci 13, 1276 (2023). doi:10.3390/brainsci13091276.
- EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA). Creatine and improvement in cognitive function: scientific opinion pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA J 22, e9100 (2024). doi:10.2903/j.efsa.2024.9100.
- Candow DG, Forbes SC, Ostojic SM, et al. Heads up for creatine supplementation and its potential applications for brain health and function. Sports Med 53(Suppl 1), S49–S65 (2023). doi:10.1007/s40279-023-01870-9.
- Francaux M, Poortmans JR. Side effects of creatine supplementation in athletes. Int J Sports Physiol Perform 1, 311–323 (2006).
