Creatine is the most studied supplement in the world — over 500 clinical trials and a remarkably consistent effect on strength and muscle mass. Since around 2022, the research focus has shifted: what's actually happening in the brain?
How creatine works in the brain
The brain uses around 20% of total body energy. In neurons, creatine acts as an energy buffer — much like in muscle cells, only at smaller substrate volumes and with more subtle effects. Studies show elevated brain creatine after 3–4 weeks of supplementation, even at standard oral doses.
What the cognition studies show
Under sleep deprivation: a 2024 meta-analysis of 16 studies found significant improvements in reaction time and working memory in people sleeping less than 6 hours. In well-rested subjects: present but small.
In vegetarians and vegans: clearer cognitive effects, because endogenous creatine is lower. In two studies, memory-test performance rose by 25–50%.
In older adults: early signs of neuroprotective effects, but robust trials are still pending.
Recovery and injuries
Creatine shortens recovery time after eccentric training and lowers markers of muscle damage. In sports injuries and rehab it helps preserve muscle mass during immobilisation — one study of immobilised legs found 30% less muscle loss in the creatine group.
Practical recommendation
3–5 g of creatine monohydrate daily, long-term, any time of day. A loading phase isn't necessary if you take it consistently. Higher doses (10 g) are being discussed in the brain research, but most people don't need them. Powders made from Creapure remain the gold standard.
