Creatine can boost brain function with minimal side effects, study finds

A new study on creatine reveals no significant differences between the rate of side effects for participants taking a placebo and those consuming the strength training supplement. Researchers conclude that the sports nutrition powder, typically consumed by athletes as a pre- or post-workout shake, offers broad health benefits beyond muscle building, including cognitive support.

Dr. Richard Kreider, professor and director of the Exercise & Sport Nutrition Lab at Texas A&M University, US, has spent more than 30 years investigating the effects of creatine.

“When the body is stressed, like in exercise or under metabolic conditions like some diseases, creatine phosphate is needed to maintain energy in the cell and therefore has a lot of protective and health benefits, in addition to the exercise performance effects that have been seen,” he illustrates.

Kreider stresses that most people fall short of getting enough creatine from diet alone. The best sources of creatine in the diet are meat and fish.

“You only get about a gram of creatine per pound of red meat or fish, like salmon, so it’s expensive and takes a lot of calories to get a gram,” he notes. “This is why supplementation matters, especially for vegetarians or vegans who do not consume enough creatine in their diet.”

Supplementation recommendations

Creatine is a naturally occurring compound stored in the muscle that combines with phosphate to form creatine phosphate, which is needed for cellular energy. The human body creates about a gram per day. However, it’s generally recommended to get two to four grams of creatine per day, depending on muscle mass and activity levels.

For athletes with performance-related goals, Kreider recommends supplementing 5 g, four times a day, for a week.

Supplementation “helps load the muscle up with more energy,” which improves high-intensity exercise, recovery, and even cognitive function. Consuming 5–10 g per day will maintain creatine stores and provide enough creatine for the brain.

Beyond boosting athletic performance, creatine is important for everyone as they age throughout their lives, Kreider notes. He claims it can help older adults who lose muscle mass and cognitive function as they age.

In adolescents, Kreider and his research team highlight that low dietary creatine intake is associated with slower growth, less muscle mass, and higher body fat.

Addressing anecdotal concerns

In a comprehensive review published in February in the Journal of the International Society of Sports Nutrition, Kreider and colleagues analyzed 685 clinical trials on creatine supplementation to assess its safety and the frequency of reported side effects.

Anecdotal concerns like bloating or cramping don’t hold up under scrutiny, and studies have shown creatine can actually prevent cramping because it helps the body retain more fluid, Kreider highlights.

Despite the strong evidence base, Kreider adds that creatine has long been the subject of misconceptions and misinformation. He’s among the members of the International Society of Sports Nutrition who recently issued a letter affirming the safety and efficacy of creatine, urging lobbyists and policymakers not to restrict access to it.

Last December, the European Food Safety Authority’s health panel dismissed claims linking creatine and improved cognitive function. The panel concluded that continuous and lower doses of creatine do not exhibit an acute effect on working memory.

“There’s absolutely no data supporting any negative side effects anecdotally reported about creatine on the internet and in the media,” Kreider argues. “Creatine is safe, and it’s important for everybody, not just bodybuilders and athletes.”