Creatine for body and brain

Illustrative photography; the research discussed below does not involve the person shown.

What it does for the body

Creatine helps replenish energy during brief, intense muscle work. Trials support gains in strength, power and training capacity; it adds little to endurance performance. The practical partner is progressive resistance training, with enough food, protein and recovery—not a complicated supplement stack.

What we know about the mind

The brain also uses creatine in energy metabolism. A 2023 meta-analysis reported improved memory measures, especially among older adults aged 66–76. Later reviews found mixed findings across cognitive tasks and limited certainty. An improvement on a test does not prove that a person’s everyday forgetfulness will improve, and no trial establishes creatine as a way to prevent dementia.

A practical, cautious approach

Creatine monohydrate is the most studied form. In exercise research, a common maintenance intake is 3–5 g daily; loading is optional for most people and may increase stomach upset. A convenient consistent time with food or water is reasonable. There is no proven “brain dose” or special timing for memory. Expect possible water-related weight gain. If kidney disease, abnormal kidney tests or medicines affecting the kidneys are involved, discuss it with a clinician before use; tell them about supplementation when interpreting creatinine tests.

For someone who feels slower to recall things, start with the symptom rather than the tub: sleep, mood, medicines, hearing, B12 status and thyroid problems can all matter. A GP can help identify treatable causes. See our memory guide for a way to make that conversation useful.