Creatine May Benefit Brain Health
Protein powder isn’t just good for building muscle; it might also play a role in protecting your brain from decline and conditions like dementia.
Researchers at the University of Kansas have discovered that taking creatine supplements can enhance memory and may help lower the risk of Alzheimer’s disease.
Creatine, an organic compound derived from amino acids, is typically found in muscles but is also present in the brain. The body produces it mainly in the liver, pancreas, and kidneys, and it’s essential for maintaining functions like memory, attention span, and processing speed.
Previous studies indicated that lower creatine levels in the brain correlate with cognitive decline. While it’s not a direct cause of dementia, a lack of creatine could contribute to reduced energy, which might negatively affect memory.
In a recent study, Alzheimer’s patients who consumed 20 grams of creatine daily for eight weeks showed an increase of 11 percent in brain creatine levels—alongside minor improvements in their cognitive and memory assessments.
Lead researcher Dr. Matthew Taylor from KU School of Health Professions expressed excitement over these findings, noting that a significant increase in brain creatine levels, particularly in Alzheimer’s patients, was noteworthy.
Alzheimer’s disease is prevalent among older adults, with around 7.2 million individuals in the U.S. aged 65 and older living with the condition, and it causes more than 100,000 deaths annually. Projections suggest that by 2050, nearly 13 million Americans could be affected.
Creatine supplements, often costing about $2.40 per serving, are typically sought for enhancing athletic performance and supporting muscle growth. They’re readily available in both powder and capsule forms.
In this study, 19 Alzheimer’s patients were given 20 grams of creatine monohydrate mixed into drinks daily. The standard supplementation recommended for athletic improvement is usually around 5 grams per day. However, since creatine from the body primarily targets muscles first, a higher dose was given to ensure more could reach the brain.
Participants underwent various evaluations, including blood tests and MRI scans, to track changes in creatine levels and improvements in cognitive function. The results indicated that not only did the brain creatine levels rise, but also slight advancements were made in cognitive skills like attention, memory, and problem-solving.
Despite the improvements, the study acknowledges the progressive nature of Alzheimer’s disease, where cognitive decline is typically expected. The researchers hypothesized that memory and executive functions, notably impacted by the disease, would particularly benefit from creatine supplementation.
Although the exact connection between creatine and dementia remains unclear, Dr. Taylor pointed out that further investigations are necessary to truly comprehend how this supplement could enhance cognitive functions.
This isn’t the first time benefits of creatine for brain health have been highlighted. A 2018 study suggested that it might improve short-term memory and reasoning skills in healthy adults.
However, some concerns about creatine also exist, with reports linking it to side effects like bloating, hair loss, and potential kidney damage. The findings from this 2025 study, published in the journal Alzheimer’s & Dementia: Translational Research & Clinical Intervention, provide a glimmer of hope for those looking to manage Alzheimer’s disease.
