Creatine is one of the most important energy-buffering molecules in the brain. Every thought, memory, and decision requires energy — the brain alone uses 20% of the body’s total energy — and creatine is a powerful fuel source.1
Research over the last decade has revealed creatine’s role in brain energy metabolism. When energy needs spike, creatine is a rapid, on-demand energy reserve. This is especially crucial for aging brains, as decreases in ATP (adenosine triphosphate) availability and natural creatine production and storage may leave the brain more vulnerable to fatigue, slower processing, and cognitive decline.
In this part 1 article of our 2-part series on creatine, we’ll break down how creatine works in the brain, why levels decline over time, and what emerging research is showing about supplemental creatine’s potential role in supporting brain health and cognitive aging.
Creatine and the Brain: How It Supports Brain Energy and Cognition
Neurons aren’t able to store much energy despite being energy hungry. Instead, these cells must rely on precise systems to ensure ATP is readily available when needed.
Brain energy demands spike during:2
- Learning and memory formation
- Attention and multitasking
- Stress and emotional processing
- Sleep deprivation
- Normal aging-related cognitive decline
Creatine supports the basic processes that keep neurons functioning, which is why it has gained attention for cognitive performance and long-term resilience.3
Why Creatine Levels Decline and How That Impacts the Brain
Creatine levels naturally decline with age, and this reduction can have important consequences for brain function. At the same time, mitochondria — the tiny energy factories inside cells that produce ATP — become less efficient over time, placing a greater strain on the phosphocreatine system.4 As a result, both muscle and brain cells may struggle to maintain energy availability during peak activity.
Research shows that brain creatine levels decrease with age, particularly in individuals carrying the APOE4 gene, a known risk factor for cognitive decline.5 Lower brain creatine levels have been linked to reduced cognitive performance and slower energy recovery after high-demand mental tasks.5 Aging also affects neuron-glia metabolic coupling, the system that ensures efficient nutrient exchange between neurons and supporting glial cells. When this coupling deteriorates, creatine metabolism and overall brain energy availability are further compromised.6
7 Ways Creatine Benefits Brain Health
Creatine supports cognitive function, protects neuronal health, and helps the brain meet rising energy demands over time. Here are 7 ways this well-known muscle builder is emerging as a foundational nutrient for brain health.
1. How Creatine Supports Brain Energy Metabolism and ATP Regeneration
Creatine’s most fundamental role in the brain is to support energy metabolism, especially during periods when energy demand suddenly increases.
Creatine supplementation may enhance ATP recycling, helping the brain maintain energy during demanding tasks.3 Research shows that creatine stabilizes energy stores and improves the phosphocreatine-to-ATP ratio, especially in aging brains.7
2. Creatine for Memory and Information Processing
Memory formation and recall are energy-intensive processes, particularly for short-term and working memory, which rely on rapid neuronal signaling and communication. When ATP availability is limited, memory suffers.
Creatine supplementation may support memory performance in older adults and individuals with lower baseline creatine levels. A 2023 study following adults aged 60-80 found that daily creatine supplementation improved short-term memory and recall performance, with the strongest effects seen during tasks requiring rapid information processing.8
An even more recent study confirmed that older adults may benefit significantly compared with younger groups, showing enhanced cognitive performance and energy metabolism — most likely due to the restoration of age-related energy inefficiencies.9
3. Helps Reduce Mental Fatigue, Brain Fog, and Cognitive Burnout
Creatine appears to be most beneficial when the brain is under stress. Mental fatigue is closely associated with ATP depletion, especially when cognitive demands surpass the brain’s ability to regenerate energy.
Taking creatine during prolonged or demanding tasks has shown to reduce subjective feelings of mental fatigue and help sustain cognitive performance. In fact, participants receiving creatine were better able to maintain attention, reaction time, and mental clarity than those receiving a placebo, especially under cognitive stress.10
4. Supports Synaptic Signaling, Neurotransmitters, and Neuroplasticity
Efficient brain communication depends on synaptic signaling and neurotransmitter cycling, both of which require significant energy. Neurotransmitter release, reuptake, and recycling are ATP-dependent processes, making them particularly vulnerable to energy deficits.
Creatine has been shown to support neurotransmitter function and act as a neuromodulator, influencing neuronal communication under conditions of metabolic stress.11 Additional research suggests creatine helps stabilize synaptic energy supply, supporting efficient signaling and neuronal communication.3,12
Creatine also plays a role in neuroplasticity — the brain’s ability to adapt, learn, and form new connections — with studies showing that dietary creatine supplementation increases levels of proteins involved in synaptic plasticity and neuronal growth.13
There are many ways to support your brain’s energy needs and keep it operating efficiently. Download our FREE 12-page guide, 7 Everyday Practices for Better Brain Energy, to get started.
5. Supports Cognitive Performance During Stress and Sleep Deprivation
Sleep deprivation and chronic stress dramatically increase the brain’s energy demands while simultaneously impairing ATP regeneration, creating the perfect storm for cognitive decline.
Creatine’s energy-buffering capacity becomes especially important under these conditions. Supplementation can help maintain cognitive performance during acute stress and sleep deprivation by preserving phosphocreatine and ATP ratios.10 An even more recent study found that a single high dose of creatine during sleep deprivation prevented drops in brain energy markers and improved processing speed.14 These findings suggest creatine helps bridge short-term performance needs with long-term brain resilience, especially during unavoidable stressors.
6. May Offer Neuroprotective Benefits for Aging Brains
Creatine may also provide neuroprotective benefits, specifically in aging brains and systems under stress. Creatine has antioxidant and membrane-stabilizing properties, helping protect neurons from oxidative and metabolic stress.3,11
Additionally, creatine encourages mitochondrial survival during stressful conditions, which is critical for maintaining neuronal health over time.15 By buffering against oxidative stress and stabilizing cellular energy systems, creatine may reduce cumulative damage associated with aging and neurodegeneration.
7. Creatine’s Potential Role in Alzheimer’s Disease
One of the most compelling areas of emerging research is creatine’s potential role in Alzheimer’s disease, a condition characterized by impaired brain energy metabolism and progressive cognitive decline. New studies suggest creatine supplementation may support both cognitive and physical function in individuals with Alzheimer’s.
In a recent clinical trial, creatine supplementation was associated with improvements in cognitive performance and Alzheimer’s-related biomarkers, indicating potential benefits beyond symptom management.16
Notably, the same research group also discovered that creatine improved muscle mass and strength in individuals with Alzheimer’s disease, helping counteract disease-related muscle loss.17 This is especially important given that physical decline and cognitive decline often reinforce one another in aging populations.
Introducing REVANTA Creatine
Creatine has been around for a long time, helping fitness-minded individuals build muscle. However, the last decade of creatine studies has proven that it’s not only useful as a performance supplement but also valuable to the entire body as a foundational nutrient.
REVANTA Creatine is our new high-quality creatine supplement that aims to support daily cognitive function while encouraging long-term resilience.
Its unique micronized formulation dissolves quickly without clumping or leaving a chalky aftertaste, making daily supplementation simple. Creatine bioavailability is essential to efficacy, and REVANTA Creatine is highly bioavailable, as greater than 95% is absorbed into the bloodstream, ensuring it’s readily available to your brain and muscles.
REVANTA Creatine is manufactured in NSF-certified facilities and third-party tested, so there are no hidden ingredients or contaminants. The formula is intentionally pure, containing no additives, flavors, or artificial ingredients. It’s also clean and widely compatible with most dietary needs: vegan, gluten-free, non-GMO, and free of major allergens.
Additionally, REVANTA Creatine is produced in partnership with a carefully selected German manufacturer certified for stringent, pharmaceutical-grade Good Manufacturing Practices (GMP). Every step of production is closely monitored, fully traceable, and independently verified by unbiased third-party laboratories. This level of precision and oversight is simply not guaranteed with creatine sourced from lower-regulated markets. Lastly, the final product is made in the USA, delivering pharmaceutical-level quality at a strong value, without compromising safety, purity, or performance. You can learn more about REVANTA and add it to your routine by clicking here.
Creatine and the Future of Brain Performance Supplements
Research continues to reveal how central creatine is to brain health, not only for powering daily cognitive processes, but also for helping the brain withstand negative challenges such as stress, sleep loss, and age-related metabolic decline. By supporting ATP production, synaptic efficiency, and cellular integrity, creatine helps protect cognitive function over time.
References:
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3. Candow, D. G. et al. “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Medicine 53, 49–65 (2023).
4. Silaidos, C. V. et al. Age-related changes in energy metabolism in peripheral mononuclear blood cells (PBMCs) and the brains of cognitively healthy seniors. Geroscience 46, 981–998 (2023).
5. Laakso, M. P. et al. Decreased brain creatine levels in elderly apolipoprotein E ?4 carriers. J Neural Transm 110, 267–275 (2003).
6. Mayorga‐Weber, G., Rivera, F. J. & Castro, M. A. Neuron‐glia (mis)interactions in brain energy metabolism during aging. J Neurosci Res 100, 835–854 (2022).
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8. Prokopidis, K. et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev 81, 416–427 (2023).
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10. Balestrino, M. & Adriano, E. Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle. Med Res Rev 39, 2427–2459 (2019).
11. Sharer, J. D. et al. Laboratory diagnosis of creatine deficiency syndromes: a technical standard and guideline of the American College of Medical Genetics and Genomics. Genetics in Medicine 19, 256–263 (2017).
12. Mao, X. et al. Creatine Supplementation Upregulates mTORC1 Signaling and Markers of Synaptic Plasticity in the Dentate Gyrus While Ameliorating LPS-Induced Cognitive Impairment in Female Rats. Nutrients 13, 2758 (2021).
13. Snow, W. M. et al. Chronic dietary creatine enhances hippocampal-dependent spatial memory, bioenergetics, and levels of plasticity-related proteins associated with NF-κB. Learn Mem 25, 54–66 (2018).
14. Gordji-Nejad, A. et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep 14, 4937 (2024).
15. Marshall, R. P., Droste, J.-N., Giessing, J. & Kreider, R. B. Role of Creatine Supplementation in Conditions Involving Mitochondrial Dysfunction: A Narrative Review. Nutrients 14, 529 (2022).
16. Smith, A. N. et al. Creatine monohydrate pilot in Alzheimer’s: Feasibility, brain creatine, and cognition. Alzheimer’s & Dementia: Translational Research & Clinical Interventions 11, (2025).
17. Smith, A. N. et al. Eight weeks of creatine monohydrate supplementation is associated with increased muscle strength and size in Alzheimer’s disease: data from a single-arm pilot study. Front Nutr 12, (2025).