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Creatine's role extends beyond physical performance
Scientists are exploring how creatine-a supplement long associated with muscle building-may influence brain function, mood, and long-term health. While its physical benefits are well-documented, emerging research suggests creatine could play a broader role in cognitive resilience and disease management.
How creatine functions in the body
Creatine is a naturally occurring compound produced in the liver, kidneys, and pancreas, primarily stored in muscles and the brain. It helps regulate cellular energy, but the body's production often falls short of total requirements. Dietary sources like meat and oily fish supplement these levels, though some populations-such as vegans-may have lower baseline creatine stores.
Cognitive and mental health potential
Recent studies indicate creatine may enhance cognitive performance, particularly under stress or sleep deprivation. Ali Gordjinejad, a researcher at Germany's Forschungszentrum Jülich, found that a single high dose (35g) improved processing speed in sleep-deprived participants, though such quantities pose risks for those with kidney conditions. While promising, these findings remain preliminary.
Terry McMorris, professor emeritus at the University of Chichester, reviewed 15 studies in 2024 and concluded that evidence for cognitive benefits is inconclusive, citing inconsistent methodologies and outdated testing protocols. However, he emphasized the need for further research.
Creatine's potential extends to mental health. A study combining creatine supplements with cognitive behavioral therapy (CBT) reported greater symptom improvement in depression patients compared to CBT alone. Douglas Kalman of Nova Southeastern University suggests creatine supports brain energy production, which may stabilize neurotransmitter function and mood.
Chronic conditions and lifecycle applications
Researchers are investigating creatine's role in managing long COVID, Alzheimer's disease, and even cancer. Sergej Ostojic of Norway's University of Agder found that creatine supplementation reduced brain fog and concentration issues in long COVID patients, though it is not a cure. Animal studies also suggest creatine may slow tumor progression, possibly due to its antioxidant properties.
At the opposite end of the lifespan, creatine shows promise for prenatal and infant health. Stacey Ellery of Monash University highlights its role in oxygen-deprived conditions, such as complicated pregnancies, where it may protect fetal development. However, human trials are lacking, and pregnant individuals should consult healthcare providers before supplementing.
For aging populations, creatine may mitigate sarcopenia-age-related muscle loss-though evidence remains limited.
Risks and dietary considerations
While generally safe, creatine can cause side effects like water retention, cramping, and nausea. Individuals with kidney or liver conditions, or those on certain medications, should avoid it. Rare cases of liver failure have been reported.
Most people obtain creatine through diet, but vegans and vegetarians may have lower levels. Ellery's research indicates many women, particularly during pregnancy, consume insufficient creatine, with potential implications for fetal health. Current guidelines lack official daily intake recommendations, though preliminary data suggest adults need roughly 1g per day.
Future research directions
Ostojic advocates for classifying creatine as a "semi-essential" nutrient, arguing that dietary intake alone may not meet optimal levels. Researchers are also exploring gender differences in creatine metabolism, as women-who metabolize creatine differently due to hormonal fluctuations-may respond differently to supplementation, particularly in conditions like long COVID.
Despite decades of study, creatine's full potential remains unclear. As scientific interest grows, experts hope to translate findings into public health guidance, identifying which populations might benefit most from supplementation.
"Creatine isn't a silver bullet, but it warrants evidence-based evaluation to determine its role in health across the lifespan."
Sergej Ostojic, University of Agder
