Creatine has long been recognized as a go-to supplement for athletes and bodybuilders aiming to enhance muscle growth and physical performance, BBC reports.
But emerging research is now exploring creatine’s broader impact — particularly its potential to improve brain function, support mental health, and play a role across various stages of life.
Creatine is a naturally occurring compound produced in the liver, kidneys, and pancreas, and stored primarily in muscles and the brain. It plays a crucial role in cellular energy production. While the body makes creatine, it often doesn’t produce enough to meet all of our needs, making dietary sources — such as meat and oily fish — important contributors.
Most commonly taken in the form of creatine monohydrate, the supplement has a well-documented history of supporting physical performance. However, recent studies suggest that it may also benefit cognitive function, mental health, and even developmental processes during pregnancy.
A growing body of research has started examining creatine’s impact on the brain. One such study, led by Ali Gordjinejad at Forschungszentrum Jülich in Germany, investigated whether a single high dose of creatine could offset the effects of one night of sleep deprivation. In the small study involving 15 participants, those who took creatine showed faster processing speeds compared to those given a placebo.
Gordjinejad hypothesizes that when brain cells are under stress — such as from lack of sleep — they may absorb more creatine to meet increased energy demands. Though promising, the study used a dosage far higher than typically recommended, and further research is needed to determine safe and effective amounts.
More broadly, creatine has been associated with improvements in memory, mood, and even depressive symptoms. A study combining creatine with cognitive behavioral therapy (CBT) found enhanced benefits in individuals with depression, possibly due to creatine’s influence on brain energy metabolism and neurotransmitter activity.
Beyond cognitive effects, creatine may have implications for chronic conditions. For example, in a study of patients with long Covid, those given creatine reported improvements in concentration and reductions in “brain fog.” Researchers believe that long-term stress on the brain may deplete creatine stores, and supplementation could help restore them.
Creatine has also shown potential in studies of cancer, with one large-scale study linking higher dietary creatine intake to a reduced cancer risk among older adults. Additionally, animal studies suggest creatine might slow tumor growth and help with symptoms associated with menopause.
Researchers are now investigating creatine’s role throughout the human lifecycle — including during pregnancy. Early studies suggest creatine may support fetal development, particularly in conditions where oxygen supply is limited, such as pre-eclampsia or difficult labor. Creatine could act as an emergency energy source during these times, though human trials are still needed to confirm safety and efficacy in pregnancy.
Notably, research indicates that women — especially those following plant-based diets — often consume less creatine than recommended. A recent study found that 60% of women failed to meet suggested daily intake levels, and nearly 20% of pregnant women consumed no creatine at all.
As people age, creatine might also help counteract sarcopenia — a condition characterized by declining muscle mass and strength. This has made it of interest in aging populations, where maintaining physical function and muscle tone is key to overall health and mobility.
While creatine is generally considered safe for healthy individuals, it may cause side effects such as water retention, muscle cramps, or gastrointestinal discomfort. It’s not recommended for people with kidney or liver conditions, and high doses can be harmful.
Currently, there are no official public health guidelines for creatine intake. Preliminary estimates suggest adults may require around 1 gram per day, though this may vary based on diet and individual physiology. Some researchers argue that creatine should be reclassified as a “semi-essential” nutrient, given that many people don’t synthesize or consume enough of it through food alone.
