Creatine is widely recognised as one of the most effective supplements for strength, power and performance. But what many people don’t realise is that creatine also plays a powerful role in brain health. Since the brain consumes about 20% of your body’s energy at rest, it makes sense that a compound like creatine—which improves cellular energy production, can have a big impact on cognition. Here are the top five ways creatine supports your mind as well as your muscles!
1. ENHANCES ENERGY SUPPLY TO THE BRAIN
Creatine helps recycle ATP, the energy molecule your brain needs to function. During demanding tasks like problem-solving or sustained focus, ATP stores can become depleted. Supplementation increases phosphocreatine levels in the brain, ensuring neurons have a steady energy supply. This can improve reaction times, mental clarity, and overall efficiency when thinking under pressure.
2. SUPPORTS MEMORY AND LEARNING
Research has shown creatine supplementation can improve working memory and learning capacity, particularly in individuals under mental strain. For example, studies in sleep-deprived adults and older populations have found measurable improvements in recall and reasoning. By stabilising brain energy availability, creatine strengthens synaptic signaling—the communication process critical for forming and retrieving memories.
3. REDUCES MENTAL FATIGUE
Long hours of study, meetings, or creative work often lead to “brain fog.” Creatine appears to delay the onset of this mental fatigue, much like it does with muscle fatigue during exercise. In controlled trials, participants using creatine reported higher alertness and better performance on mentally demanding tasks, particularly under conditions of stress or low oxygen (hypoxia), where the brain’s energy systems are challenged.
4. PROTECTS AGAINST STRESS AND SLEEP DEPREVATION
Stress and sleep loss are two of the biggest disruptors of cognitive performance. Both impair the brain’s energy systems and increase oxidative stress. Creatine supplementation has been shown to blunt some of these effects, helping maintain attention and reasoning ability even when sleep-deprived. This makes creatine especially useful for students, shift workers, and anyone balancing a busy schedule.
5. SUPPORTS LONG-TERM BRAIN HEALTH
Beyond immediate cognitive benefits, creatine is being studied for its potential in protecting against age-related decline and neurodegenerative diseases. Early findings suggest creatine may help safeguard neurons by stabilizing mitochondrial function and reducing cell damage over time. While more clinical research is needed, creatine’s role in maintaining healthy brain metabolism positions it as a promising long-term brain health supplement.
HOW MUCH DO YOU NEED TO TAKE?
For cognitive benefits, most research shows that 5g of creatine monohydrate per day is enough to support memory, focus, and mental energy. Some experts also recommend a personalised dose of about 0.1 g per kilogram of body weight daily (around 7–8 g for the average adult), which may be especially helpful for larger individuals, vegetarians, and older adults.
SCORPION CREATINE MONOHYDRATE
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