Does Creatine Help Support Brain Health?

When most people think of creatine, they picture weightlifters scooping powder into shakes before hitting the gym. That’s a good representation, but there’s a lot more to this nutrient than muscle mass and athletic performance. 

In fact, your brain may rely on creatine just as much as your biceps do, and researchers are beginning to uncover how this compound might help sharpen thinking, protect brain cells, and even support long-term cognitive health.

Let’s explore what science says about creatine and brain function, and how pairing it with another cutting-edge nutrient, fatty15, can help boost your brain power even further.

What Is Creatine and How Does It Work?

Creatine is a naturally occurring compound your body makes from the amino acids glycine, arginine, and methionine. It’s stored primarily in muscles and, to a lesser extent, in the brain. About half of your body’s creatine comes from foods like red meat and fish, while the rest is synthesized by your liver and kidneys.

Creatine’s claim to fame lies in its role as a rapid energy buffer. It helps regenerate ATP (adenosine triphosphate), the body’s main energy currency. When cells use ATP for energy, it’s broken down into ADP (adenosine diphosphate). Creatine donates a phosphate group to ADP, recycling it back into ATP, which in turn gives your cells a quick energy reset button.

While muscles use this system during short bursts of power ( sprinting or lifting weights), the brain relies on it constantly. Neurons are incredibly energy-hungry, firing thousands of times per second. Without an efficient ATP recycling system, mental clarity, memory, and mood can suffer.

The Brain’s High Energy Demands

Despite weighing only about three pounds, your brain consumes roughly 20% of your body’s total energy. Every thought and reaction are powered by ATP. Much of your brain’s energy is devoted simply to maintaining ion gradients across neuron membranes, a process essential for electrical signaling.

What does all this mean for your brain and creatine? It means when ATP levels dip, neurons can’t function optimally. Cognitive processes like focus, recall, and decision-making can falter. Prolonged energy deficits are also linked to neurodegenerative diseases like Alzheimer’s and Parkinson’s.

By bolstering ATP production, creatine ensures that neurons have the energy they need, especially during times of high demand, like intense concentration, sleep deprivation, or emotional stress. It’s like an energy reserve tank for your brain cells, helping them stay resilient under pressure.

What Research Says About Creatine and Brain Health

The idea that creatine could boost brain performance might sound new, but it’s been under study for more than two decades. Creatine (as a supplement) is one of the most heavily researched and scientifically backed aid for athletes, and now, research is extending to how creatine can help support cognitive function. 

While research is still evolving, the evidence so far paints a promising picture. Several studies have found that creatine supplementation improves cognitive performance in tasks that require short-term memory and quick thinking, particularly when the brain is under stress. 

For instance, in one study, sleep-deprived participants who took creatine performed better on memory and reaction-time tests than those who didn’t.

Another study found that vegetarians and vegans, who typically have lower baseline creatine levels, experienced measurable improvements in working memory and intelligence test scores after several weeks of supplementation.

There’s also growing interest in creatine’s potential role in neuroprotection. Because creatine supports cellular energy balance, it may help protect neurons from the oxidative stress and metabolic strain seen in neurodegenerative diseases. Early research suggests possible benefits in conditions like depression, Parkinson’s disease, and traumatic brain injury, though more human trials are needed.

That said, not all studies show dramatic results. Some have found minimal or no cognitive improvement in young, healthy adults who already have adequate creatine stores. This suggests that creatine’s benefits may depend on factors like age, diet, and baseline energy metabolism.

Who Might Benefit Most From Creatine for Brain Health?

Creatine appears to be most effective for individuals whose brains are operating at a relative energy deficit, either due to diet, age, or stress.

Vegetarians and Vegans

Because creatine is found naturally in animal products, people who avoid meat tend to have lower baseline levels, even though their bodies do produce some creatine on their own. Supplementation in these groups can boost both physical and cognitive performance, likely because it replenishes depleted stores.

Older Adults

Aging naturally decreases the body’s ability to synthesize and store creatine. Combined with slower mitochondrial function, this can lead to mental fatigue and cognitive slowdown. Older adults who use creatine may have better brain energy and working memory, potentially reducing “senior moments” and mental fog.

People Under Stress or Sleep Deprivation

When the brain is pushed to its limits, whether from long hours, lack of sleep, or intense focus, ATP demand spikes. Creatine can act as an energy safety net, helping preserve mental clarity even in suboptimal conditions.

Individuals With Neurological Conditions

Preliminary research suggests that creatine may benefit individuals with certain neurological or mood disorders by enhancing energy metabolism in brain cells. While not a cure, it’s being explored as an adjunctive therapy for disorders linked to mitochondrial dysfunction or low cellular energy.

How Creatine Supports Brain Energy and Function

So how exactly does creatine enhance brain performance? It all comes down to its cellular mechanics.

When your brain is working hard, whether solving a complex problem or dealing with emotional stress, neurons consume ATP at a rapid pace. Creatine phosphate acts as a short-term energy buffer, quickly regenerating ATP so neurons can keep firing efficiently. This keeps neurotransmitter signaling smooth and reduces the risk of energy-related “brownouts” that cause mental fatigue.

Creatine also helps protect neurons from damage. When energy is depleted, cells become more vulnerable to oxidative stress and inflammation. By keeping ATP levels stable, creatine reduces this vulnerability and helps preserve healthy cell function.

Emerging research even suggests creatine may help balance neurotransmitters like serotonin and dopamine, which play roles in mood regulation. This could explain why creatine has been studied as an adjunct treatment for depression, especially in people whose symptoms are linked to low cellular energy metabolism.

Creatine’s Side Effects: What You Should Know

While creatine is one of the most researched and well-tolerated supplements available, it’s not without nuance.

Creatine works best when muscles and brain tissues are consistently saturated, meaning you need to take it daily for several weeks before seeing effects. Most studies use doses of around 3 to 5 grams per day. Loading phases (higher doses for a short time) are sometimes used in athletic settings, but they aren’t necessary for cognitive support.

For some people, large doses may cause mild digestive discomfort or temporary water retention. This happens because creatine pulls water into cells. While this is not harmful, it can make some people feel uncomfortable or bloated. Anyone with kidney issues should speak with their healthcare provider before supplementing.

It’s also worth noting that while creatine can enhance energy metabolism, it doesn’t directly repair damaged brain cells or reduce inflammation. In other words, it supports energy availability more than cellular resilience. For that, you’ll need the ingredient in fatty15™. 

Why C15:0 May Be the More Complete Solution

Creatine has earned its reputation for supporting quick energy production, especially in muscles and, to some extent, in the brain. But when the question becomes long-term brain protection, balanced mood, cognitive clarity, and whole-body aging, creatine addresses only one small part of a much larger picture.

A growing body of science now points to C15:0—the pure, essential fatty acid in fatty15—as a promising brain-health nutrient. Unlike creatine, which primarily fuels ATP production, C15:0 works at the root level of aging and cellular stability, supporting the systems that include mitochondrial function, supporting cognitive health.

C15:0 is the first fatty acid in over 90 years to meet the criteria for essentiality. While creatine supports energy production, C15:0 supports cellular health across multiple systems, including those directly tied to cognitive function.

Because our bodies don’t make enough C15:0 on their own, levels decline with age. That decline has been associated with reduced metabolic health, increased inflammatory responses, and poorer cognitive function. Fatty15, a pure, award-winning, bioavailable form of C15:0, is a promising supplement to promote cognitive and whole-body health .

What the Science Says

While creatine assists with short-term energy metabolism in neurons, C15:0 supports cognitive health in other ways. 

Recent research funded by the Office of Naval Research identified two key brain-supporting activities:

1. C15:0 Helps Protect Endocannabinoids by Inhibiting FAAH

Endocannabinoids—your body’s natural “feel-good” molecules—help regulate mood, sleep, neural communication, immune responses in the brain, and cognitive balance. Unfortunately, they decline with age as FAAH (fatty acid amide hydrolase) breaks them down more quickly.

C15:0 inhibits FAAH, helping preserve these crucial molecules. The result is:

• Healthier mood regulation
• More balanced inflammation in the brain
• Better sleep
• Stronger cognitive function

2. C15:0 Helps Maintain Dopamine Levels by Inhibiting MAO-B

As we age, dopamine naturally declines due to increasing MAO-B activity. Dopamine is essential for motivation, mood, memory formation, and executive function.

C15:0 inhibits MAO-B, helping maintain dopamine availability, which supports:

• Clearer thinking
• Better memory
• Calmer, more stable moods
• Healthier sleep-wake rhythms

These newly discovered mechanisms position C15:0 as a promising whole-pathway cognitive protector.

C15:0 Slows Aging at the Cellular Level

Creatine enables quick bursts of energy, whereas C15:0 slows cellular aging at its foundation by:

• Fortifying and stabilizing cell membranes
• Protecting cells from oxidative damage
• Improving mitochondrial performance
• Supporting healthy inflammatory signaling
• Enhancing communication between cells
• Maintaining long-term metabolic balance

With more than 100 peer-reviewed studies supporting its benefits, C15:0 is a promising nutrient that promotes not only cognitive health but also whole-body cellular health.

So, Does Creatine Support Brain Health?

Yes, creatine helps the brain make energy. But that’s only one piece of the healthy-aging puzzle.

C15:0, by contrast, strengthens cells throughout the entire body, including those that have the potential to improve our cognitive health. 

FAQs

Should I take creatine for brain health?

Creatine may benefit brain health, particularly in older adults, vegetarians, or those with sleep deprivation, by improving cognitive functions like memory and reasoning, and reducing mental fatigue. 

Is creatine an IQ booster?

No, creatine does not directly increase IQ, but it may improve certain cognitive functions like short-term memory and reasoning, particularly in situations of stress like sleep deprivation. 

Is creatine good for menopause?

Yes, creatine can be good for menopause because it may help maintain muscle mass and strength, support bone health, and improve cognitive function, such as reducing brain fog. 

As estrogen declines during menopause, women can experience muscle and bone loss, and creatine can help combat this, especially when combined with resistance training. It also helps support cellular energy, which can mitigate fatigue. 

Not Just for Gym Bros

Creatine is much more than a fitness supplement. It’s a powerful energy molecule that your brain depends on every second of every day. Research shows it can improve cognitive function under stress, boost memory in certain groups, and help protect neurons from energy-related damage.

While creatine supports energy production, C15:0 helps support energy production and whole-body cellular function. You can get the benefits of C15:0 with fatty15, the one-calorie-per-day C15:0 supplement that strengthens your cells and promotes your long-term health. 

Sources:

Creatine: What It Does, Benefits, Supplements & Safety

Appraising the brain's energy budget | PMC

Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol | PubMed

Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation | Scientific Reports

The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores | PubMed

“Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function | PMC

Creatine Supplementation in Depression: A Review of Mechanisms, Efficacy, Clinical Outcomes, and Future Directions - PMC

Pentadecanoic Acid (C15:0), an Essential Fatty Acid, Shares Clinically Relevant Cell-Based Activities with Leading Longevity-Enhancing Compounds

Effect of an Asian-adapted Mediterranean diet and pentadecanoic acid on fatty liver disease: the TANGO randomized controlled trial - ScienceDirect