Effects of creatine supplementation on brain function and health
Forbes, Cordingley, Cornish, Gualano, Roschel, Ostojic, Rawson, Roy, Prokopidis, Giannos & Candow (2022) · Nutrients
Topics: Brain & Cognition, Mood & Mental Health
- Study type: Narrative review
- Population: Healthy and clinical populations
- Dose: 5-20 g/day in brain studies
- Duration: Varied
- Published: 2022
What the study found
A comprehensive review of creatine and the brain. It concludes that supplementation can increase brain creatine stores (though more slowly than muscle), with benefits most apparent under conditions of metabolic stress such as sleep deprivation, aging, and cognitive fatigue.
Key findings
- Higher doses over longer periods are needed to shift brain creatine versus muscle.
- Benefits are clearest when the brain is stressed (sleep loss, aging, fatigue).
- Supports a broader 'brain health' rationale for daily creatine.
The practical takeaway
Brain benefits are real but require patience and adequate dosing — the payoff shows most when your brain is under strain.