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Introduction
Creatine is best known as a sports supplement for enhancing muscle strength and high-intensity performance. But could it also improve brain health and cognitive function? Or are such claims overhyped?
If creatine can support brain health, it could have implications for aging, neurodegenerative diseases, concussion recovery, and mental fatigue.
In this podcast episode, Professor Eric Rawson discusses what current science says about creatine’s effects on the brain, including memory, executive function, and protection against neurological stress.
Professor Rawson provides context on how creatine works in the body, why the brain might benefit, and what evidence exists so far.
Related resources
- Join the Sigma newsletter for free
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- Enroll in the next cohort of our Applied Nutrition Literacy course
- Related studies:
- Harris et al., 1992 – Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation
- Dechent et al., 1999 – Increase of total creatine in human brain after oral supplementation of creatine-monohydrate
- Roschel et al., 2021 – Creatine Supplementation and Brain Health
- [03:14]Understanding creatine: biochemistry and history
- [07:55]Creatine supplementation and muscle performance
- [09:35]Creatine and brain health: emerging research
- [14:03]Measuring brain creatine: challenges and techniques
- [19:58]Cognitive benefits of creatine supplementation
- [26:23]Evaluating the evidence: caution and promise
- [30:45]Mega dosing and brain health protocols
- [32:04]Creatine for brain health: context matters
- [38:54]Creatine for brain injury and aging
- [51:25]Key ideas segment (Premium-only)
Guest Information
Click through to your app of choice to listen and subscribe:
For over twenty years, his research has centered on the interplay between nutrition and skeletal muscle, notably investigating how creatine supplementation affects both muscle and brain function.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
Creatine is best known as a sports supplement for enhancing muscle strength and high-intensity performance. But could it also improve brain health and cognitive function? Or are such claims overhyped?
If creatine can support brain health, it could have implications for aging, neurodegenerative diseases, concussion recovery, and mental fatigue.
In this podcast episode, Professor Eric Rawson discusses what current science says about creatineʼs effects on the brain, including memory, executive function, and protection against neurological stress.
Professor Rawson provides context on how creatine works in the body, why the brain might benefit, and what evidence exists so far.
Useful Terminology for this Episode
- Creatine Monohydrate – The most common and researched form of creatine supplement. Itʼs a powdered form of creatine that is ~99% absorbed and has an excellent safety and efficacy record.
- Phosphocreatine (PCr) – A high-energy phosphate compound stored in cells (mainly muscle and brain). It donates phosphate to ADP to rapidly regenerate ATP, especially during short, intense energy demands. This creatine kinase reaction is crucial for quick energy buffering in muscle contraction and possibly in brain tissues during high metabolic stress.
- Adenosine Triphosphate (ATP) – The primary energy currency of the cell. ATP fuels cellular processes; when a high-energy phosphate bond is broken (ATP → ADP), energy is released. Creatine/PCr systems help quickly recycle ADP back to ATP, sustaining energy output during brief, intense activities.
- Magnetic Resonance Spectroscopy (MRS) – An imaging technique that uses an MRI scanner to measure biochemical levels in tissues non-invasively. Unlike structural MRI, MRS produces spectra indicating concentrations of metabolites (e.g., creatine, phosphocreatine, ATP) in the brain. It is used in research to quantify brain creatine content, since brain biopsies are not feasible.
- Blood–Brain Barrier (BBB) – A selective barrier of endothelial cells that tightly controls what substances in the bloodstream can enter the brain. The BBB protects the brain from toxins and fluctuations in blood composition. It also means the brain regulates its own biochemistry; for example, the brain can synthesize its own creatine and is less reliant on uptake from blood compared to muscle.
- Executive Function – A set of cognitive processes including working memory, flexible thinking, and self-control. These higher-order brain functions (often tested via tasks of decision-making, attention, or problem-solving) are used as outcomes in cognition studies. Improved executive function might manifest as faster reaction time, better memory recall, or improved mental clarity under stress.
