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Here’s Why More People Are Taking Creatine for Their Brain and Mood

creatine

Once a niche supplement for bodybuilders, creatine is now making waves far beyond the weight rack. Backed by emerging research, it’s gaining attention not just for physical performance, but for its potential to boost brain health, improve mood, support recovery from illness, and even play a role across various stages of life—from early development to ageing.


If you’ve overlooked creatine as “just another gym supplement,” here’s why it might deserve a second look.



What Is Creatine, Really?

Creatine is a naturally occurring compound produced in small amounts by your liver, kidneys, and pancreas. It’s stored in your muscles—and crucially, your brain—where it helps produce quick energy. While your body makes some, most people also get creatine from their diet, particularly through animal-based foods like meat and fish.


But here’s the catch: not everyone gets enough from diet alone. And if you're plant-based or simply don’t eat much red meat or seafood, your intake might be lower than optimal.


Brainpower in a Scoop? Creatine and Cognitive Health

Traditionally known for enhancing strength and muscle performance, creatine is now being studied for its effects on mental performance—particularly under stress.


A small but fascinating study from Germany's Forschungszentrum Jülich tested a single high dose of creatine in people who were sleep-deprived. Researchers found that those who took creatine processed information faster than those who took a placebo—suggesting a potential protective effect on the brain during periods of cognitive fatigue [Gordjinejad et al., 2024].


While the dosage used in the study (35g) was well above the typical daily recommendation and not advised for everyday use, follow-up research is exploring smaller, safer amounts that may deliver similar benefits.


More broadly, researchers are exploring creatine’s ability to improve mood, especially in individuals experiencing depression. One study found that creatine, combined with cognitive behavioural therapy, enhanced outcomes over therapy alone [Rocha et al., 2020].


Why might this be? It may relate to creatine’s role in energy production and neurotransmitter regulation in the brain—two factors that are often disrupted in mood disorders [Kalman, Nova Southeastern University].


Why Creatine Might Matter More Depending on Your Diet and Hormones

People following plant-based diets tend to have lower muscle creatine stores, potentially making them more susceptible to symptoms like fatigue or low mood [Ostojic et al., 2023].

Hormonal fluctuations, particularly across the menstrual cycle or during stages like pregnancy and menopause, may also influence how creatine is produced and used in the body. Some research suggests that estrogen can affect creatine synthesis and transport, meaning that needs might change throughout life [Ellery, Monash University].


plant based foods

Interestingly, creatine is being studied for its potential role in supporting pregnancies—particularly in reducing the risks associated with low oxygen during birth, supporting fetal development, and possibly preventing complications like preeclampsia. However, supplementation during pregnancy should always be discussed with a healthcare provider.


Creatine Through Life: From Infancy to Ageing

The new wave of creatine research is looking at its value across the lifespan:

  • Infancy & Pregnancy: Creatine may help cells function during low oxygen periods, which could protect the baby during labour or in complicated pregnancies [Ellery et al., 2021].

  • Adulthood: Some studies show benefits for people with long Covid, including reduced brain fog and better concentration after creatine supplementation [Ostojic et al., 2023].

  • Older Adults: As we age, we naturally lose muscle mass—a condition known as sarcopenia. Creatine has been shown to support strength and preserve muscle in older populations [Candow et al., 2014].


What the Research Says About Creatine and Cancer

In a large population study involving over 25,000 adults aged 52+, higher dietary creatine intake was linked with a 14% reduction in cancer risk for every additional 0.09g consumed over a two-day average [Delimaris et al., 2022].

While more data is needed before definitive conclusions are drawn, the potential antioxidant and anti-inflammatory properties of creatine are currently under close scientific scrutiny.


Are You Getting Enough?

Most healthy adults need about 1g of creatine per day from food or supplements. A 2023 study found that 6 in 10 women didn’t meet this benchmark through diet alone, and almost 1 in 5 pregnant participants consumed no dietary creatine at all [Ellery et al., 2023].

Although creatine is not currently classified as an “essential nutrient,” some researchers are advocating for its reclassification as a semi-essential nutrient—especially for individuals with increased needs or dietary restrictions [Ostojic, 2023].


Hands form a heart on a pregnant belly in an orange top, surrounded by autumn leaves, conveying warmth and expectation.

Should You Consider a Supplement?

For many people, supplementing with 3–5g of creatine monohydrate per day is considered safe and effective. It's one of the most rigorously studied supplements on the market, with a strong safety profile when taken at recommended doses.

However, those with kidney or liver conditions or who are on certain medications should consult a healthcare provider first. Side effects are generally mild but may include bloating or temporary water retention.


Summary: Key Benefits of Creatine Beyond Muscle Gains

Creatine is no longer just for bodybuilders. Its benefits for the brain, mood, recovery, and general vitality are increasingly being supported by science.

Whether you're managing energy dips, navigating hormone shifts, recovering from illness, or simply aiming to feel sharper and stronger—creatine might just be the overlooked ally worth adding to your wellness toolkit.


✅ Supports Cognitive Function & Mental Clarity

Helps improve processing speed, memory, and attention—especially under stress or sleep deprivation.

✅ May Improve Mood & Support Mental Health

Shown to enhance outcomes in people with depression when combined with therapies like CBT.

✅ Beneficial for Low-Creatine Diets (e.g., Plant-Based Eating

)Vegetarians and vegans may benefit from supplementation due to naturally lower creatine intake from food.

✅ Supports Hormonal Shifts & Female Physiology

Emerging research suggests creatine needs and usage may change across the menstrual cycle, pregnancy, and menopause.

✅ Potential Role in Pregnancy & Fetal Developmen

tMay protect the baby from low oxygen exposure and support energy needs during pregnancy and labour (under medical supervision).

✅ Promising in Long Covid Recovery

Shown to reduce brain fog and concentration issues in small studies.

✅ May Reduce Risk of Some Chronic Diseases

Higher dietary creatine intake linked with lower risk of cancer in older adults.

✅ Slows Age-Related Muscle Loss (Sarcopenia)

Supports muscle strength and function in older adults.

✅ Safe & Well-Tolerated at Recommended Doses

Most people benefit from 3–5g daily, especially those with low dietary intake or high energy demands.


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