25/09/2025
From gummies to powders, creatine supplementation is a hot topic in the sporting and gym world. Now, it’s gaining popularity for its potential benefits for brain health. But how much of the hype is backed by science? 🧠
💪 What is creatine?
Creatine is a natural source of energy that is mostly stored in our muscles, but also in our brain. We produce about half our daily creatine requirement, with the rest supplied by diet—mainly red meat and oily fish. 🥩🐟
🔬 What does the evidence say?
Creatine monohydrate is well-studied in relation to exercise performance, but research into its cognitive effects is just emerging. Preliminary studies suggest it may improve memory and cognitive function in people who are stressed or sleep deprived. A 2025 pilot study found that creatine may moderately improve cognition in people with Alzheimer's disease. However, many more studies with larger, more diverse samples are needed.
👩🏻⚕️ Side effects & safety
Creatine is considered safe for most people, with minimal side effects when taken at recommended dosages. However, be wary that product quality can vary significantly, and marketing claims may be misleading.
TLDR: Evidence for creatine’s cognitive benefits is still emerging. Always consult your GP before starting any new supplement, regardless of age, fitness level, or health.
⚠️ Please note this post is for educational purposes only and is not intended as medical advice.
