Creatine plays an important role in energy metabolism. Its effects on muscle performance and strength have been proven, but is creatine good for the brain?
Naturally present in the nervous system, creatine is involved in the proper functioning of its cells, but what about in the case of concussions? Is the addition of creatine recommended to aid recovery? Find out here, in our article.
Contents
What effect does creatine have on the brain?
Creatine is a natural body compound found mainly in muscles, but also in the brain. It is derived from :
- from thediet, through food ora supplement such as creatine monohydrate;
- internal production.
On the muscular side, it is supplied by creatine-rich foods (such as meat or fish) and by endogenous synthesis by the kidneys, liver and pancreas¹ via amino acids (glycine and arginine).
On the cerebral side, it is secreted via enzymes in the nervous system. Cerebral creatine is not influenced by usual dietary intake, with levels similar between vegetarians and omnivores¹.
Creatine acts and circulates via its transporters, found in :
- The blood-brain barrier (between the brain and blood);
- Neurons (which process information in the brain) ;
- Oligodendrocytes (glial cells that enable neurons to send electrical signals to each other).
These transporters are indispensable, since without them, there would be no renewal of creatine stocks in the brain. Without them, there would be no replenishment of the brain's creatine stores, which are essential for maintaining efficient neurological function.
It's important to remember that the brain is very energy-hungry, consuming 20% of its resources, whether at rest or thinking hard. This increased consumption is linked to thecontinuous activity of synapses.
Its role in energy metabolism is similar to that of muscle creatine. In both cases, it is transformed into phosphocreatine and maintains the level of adenosine triphosphate (ATP), the body's main source of energy.
More precisely, it does so by adding phosphate groups to adenosine diphosphate (ADP), thereby reforming ATP molecules.
Creatine therefore plays a special role in cognitive processes requiring rapid availability of energy, such as attention.
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How quickly does creatine take effect on the brain?
The effects of creatine on the brain generally become apparent after 1 to 2 weeks of regular supplementation. Unlike muscles, the brain absorbs creatine more slowly due to the blood-brain barrier, which filters substances entering brain tissue.
Vegetarians and older people may see greater and faster improvements, as their brain creatine levels are generally lower to begin with.Retry
The benefits of creatine on cognitive functions
A review of studies from 2023² explains that long-term supplementation increases brain creatine concentration. This improves cognitive function, without any noticeable side effects.
These includeattention, executive function, decision-making, memory, reasoning, perception, language, creativity and cognition.
According to some research, creatine improves energy-intensive cognitive tasks such aslearning and memory.
However, the memory benefits demonstrated come from studies in healthy elderly patients. Creatine supplementation in young adults does not improve logical reasoning, mathematical processing or memory.
Indeed, the 2021¹ study assumes that the potential for improved cognitive processing is linked to certain conditions of cerebral creatine deficiency explained by :
- An acute stress factor, such as exercise or lack of sleep;
- Chronic pathologies, such as aging, Alzheimer's disease and depression.
To date, the protocol for increasing brain creatine has yet to be determined. However, brain creatine would respond to supplementation at higher doses³ than muscle creatine.
How does creatine affect sports performance at the cerebral level?
Creatine plays a role in the treatment of concussions.
Traumatic brain injury (TBI) is the term used to describe disorders of brain function following trauma, of varying intensity. The consequences of a blow to the head can range from confusion to loss of consciousness.
In the pathophysiology of concussion, it is important to remember that there is a chain of disturbances in the cells of the nervous system. The latter puts brain activity⁴ into energetic bankruptcy.
This energy deficiency is compounded by a reduction in cerebral creatine levels as a result of the trauma² .
The benefit of creatine supplementation would then be to maintain ATP levels by reducing the deficit caused by LCT. This exogenous increase, through supplementation, would compensate for the decrease in cerebral creatine concentration.
It even plays a neuroprotective role before and promotes cognitive and neurological recovery after LCT.
Research on the subject is still in its early stages, but results suggest that preventive supplementation in high-impact (rugby-type) and/or post-concussion sports could be useful.
Conclusion
Creatine is a natural substance which contributes to the body's metabolic functioning at nerve and muscle cell level. Whether synthesized endogenously or consumed as a powdered dietary supplement, its proven benefits for gaining strength and power are real.
At the cerebral level, it helps mental activity to run smoothly, particularly when it is intense. Some studies suggest that it plays a neuroprotective role in preventing concussions.
However, no precise dosage or process is currently available. While the world of muscular performance has long since adopted it, scientific research into its cerebral effects is more recent.
Further information
To deepen your understanding of creatine's cognitive benefits and explore other aspects of this supplement, here are some additional resources:
If you're following a muscle definition program, our article on creatine in muscle drying explains how to integrate this supplement into your strategy while optimizing its effects on brain function and physical performance.
Many people wonder about the legal status of creatine in sport. Our article Is creatine doping? clarifies this question and explains why this supplement is allowed in competition, including for its cognitive benefits.
Does creatine influence your body composition while supporting your brain health? Find out in our in-depth analysis of creatine and weight gain, which looks at the overall impact of this supplement. Our feature on Does creatine accelerate weight loss is an excellent complement.
To ensure the safety and efficacy of your supplementation, our guide Why choose Creapure® creatine explains the importance of quality to maximize cognitive and physical benefits.
Finally, for a complete nutritional approach, our article oncombining creatine and protein shows you how to optimize your supplementation to support both your brain and muscles.
And finally:
- Should you take creatine to build muscle?
- What's the difference between creatine and BCAAs?
- Should you take creatine before or after training?
