Research on creatine didn’t start with the brain, it began in the world of fitness and exercise science. For decades, creatine has been recognized as a go-to supplement for increasing muscle mass and supporting performance. More recently, studies have revealed that its benefits extend far beyond muscles, reaching the brain and other areas of the body.
In part 2 of our 3-part series on creatine, we’ll explore what creatine does in the body, how the creatine-phosphocreatine system works, common reasons creatine levels may be low, and its benefits beyond the brain.
If you’d like to revisit the research on creatine’s brain-specific benefits, you can check out part 1 of the series here.
What is Creatine and What Does Creatine Do in the Body?
Creatine is a naturally occurring compound that the body produces on its own and obtains from food. Once produced or consumed, it is transferred through the bloodstream and stored in tissues with high energy demands. About 95% of the body’s creatine is stored in skeletal muscle, with the remaining 5% in other high-energy tissues, such as the brain.1 Because the brain only holds a fraction of the body’s creatine, neurons rely on small creatine reserves to generate ATP to keep up with the elevated energy demands during moments of intense mental effort.2
Creatine, ATP Regeneration, and the Phosphocreatine System
Creatine’s main physiological function is to support the body’s production of energy by way of the phosphocreatine system. While ATP is the body’s energy currency, it quickly runs out during high-demand periods. When ATP is used, it becomes ADP (adenosine diphosphate) by losing a phosphate group to transfer energy. Phosphocreatine then rapidly donates a phosphate to regenerate ATP, providing immediate energy.3
In muscle, this correlates with strength and power output, whereas in the brain, it ensures sufficient energy availability for proper neuronal function.
Common Reasons for Low Creatine Levels
Reduced creatine efficiency and lower creatine levels are more common among these groups:
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Women: Women naturally have lower baseline muscle and total-body creatine stores compared to men, and hormonal fluctuations can further affect energy metabolism.4
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Older adults: Aging reduces both creatine synthesis and buffering capacity. This means older adults have less creatine available in their bodies to help provide quick energy when needed.5
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Low dietary intake: Plant-forward diets or reduced appetite due to aging often limit creatine intake from food sources, such as meat and fish.6
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Modern lifestyle demands: Chronic stress, poor sleep, and high cognitive workloads increase the brain’s reliance on rapid ATP regeneration, making low creatine stores more noticeable in daily function.
Replenishing creatine through supplementation can help maintain energy availability, especially for individuals at risk of experiencing low levels.
There are many ways to boost your brain’s energy production and keep it operating efficiently. Download our FREE 12-page guide, 7 Everyday Practices for Better Brain Energy, to get started.
Creatine’s Benefits Beyond the Brain
While much of the excitement around creatine centers on the brain, its benefits don’t stop there. In fact, creatine’s effects on muscle, metabolism, and musculoskeletal health are deeply intertwined with long-term brain health — the body and brain work together, especially as we age.
Muscle Mass, Strength, and the Muscle-Brain Axis
Creatine is one of the most extensively studied supplements for increasing muscle mass, strength, and physical performance, particularly when combined with resistance training. Supplementation significantly enhances lean mass and strength across age groups, including older adults.7
Plus, muscle health doesn’t just matter for physical function — it’s a metabolic and signaling organ that directly influences brain health.
How muscle health supports the brain:
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Glucose regulation: Skeletal muscle is the primary site of glucose uptake. Healthier muscle improves insulin sensitivity, which is critical given the strong links between insulin resistance, cognitive decline, and Alzheimer’s disease.8
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Myokine signaling: Active muscle releases myokines, which are chemical messengers that communicate with the brain, supporting neuroplasticity and reducing neuroinflammation.9,10
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Lower inflammation: Loss of muscle mass is associated with chronic inflammation, a known driver of neurodegenerative processes.10
Together, these pathways form the muscle-brain axis, a bidirectional system in which muscle strength supports cognitive resilience. Creatine improves energy availability in muscle, making strength training more effective and sustainable in midlife and older adults.
Creatine for Women’s Health
Women naturally have 70-80% lower creatine stores than men, largely due to differences in muscle mass and hormonal regulation.4 This lower baseline may increase vulnerability during periods of hormonal change.
Fluctuations in estrogen during menstruation, postpartum recovery, perimenopause, and menopause can impair muscle protein synthesis and mitochondrial efficiency. However, a 2021 review found that creatine supplementation supports strength and skeletal muscle function in women both before and after menopause, especially when paired with resistance training.4
Bone Health and Mobility
While creatine doesn’t directly build bone, it enhances the effects of resistance training, which is one of the most effective interventions for maintaining bone density. Stronger muscles also improve balance and coordination, reducing the risk of falls. Falls are a major cause of injury, loss of independence, and accelerated cognitive decline in older adults. By supporting muscle strength and physical resilience, creatine indirectly protects both mobility and the aging brain.
REVANTA Creatine, Energy for Your Brain and Beyond
As a foundational nutrient, creatine supports energy production in cells throughout the body, from muscles to women’s health, making it a powerful supplement for overall resilience.
REVANTA Creatine is our high-quality creatine supplement designed to support not only cognitive function but also muscular health and long-term energy balance.
Safety, purity, and transparency are top priorities. REVANTA Creatine is:
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Manufactured in NSF-certified facilities and independently third-party tested, with no hidden ingredients, flavors, or artificial additives.
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Clean and widely compatible, vegan, gluten-free, non-GMO, and free from major allergens.
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Produced in partnership with a German manufacturer adhering to pharmaceutical-grade Good Manufacturing Practices (GMP), with fully traceable, closely monitored production.
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Finished in the USA, delivering pharmaceutical-level quality at a strong value, without compromise.
Whether your goal is supporting cognitive focus, enhancing muscular strength, or promoting overall cellular energy, REVANTA Creatine offers a reliable, high-quality solution you can trust. You can learn more about REVANTA and add it to your routine by visiting here.
Total Body Support with Creatine
The research supporting creatine is robust, showing benefits not just for muscles but for the brain as well. As we age and natural creatine stores decline, both cognitive and physical performance can be affected. Because the brain and body work together, supplementing with creatine helps provide the energy needed to keep both performing at their best.
References:
1. Kreider, R. B. & Stout, J. R. Creatine in Health and Disease. Nutrients 13, 447 (2021).
2. Andres, R. H., Ducray, A. D., Schlattner, U., Wallimann, T. & Widmer, H. R. Functions and effects of creatine in the central nervous system. Brain Res Bull 76, 329–343 (2008).
3. Ostojic, S. M. The evolving role of creatine in public health: from food-based nutrient to supplement and beyond. Public Health Nutr 28, e190 (2025).
4. Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M. & Candow, D. G. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients 13, 877 (2021).
5. Marshall, S., Kitzan, A., Wright, J., Bocicariu, L. & Nagamatsu, L. S. Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults. Nutr Rev https://doi.org/10.1093/nutrit/nuaf135 (2025) doi:10.1093/nutrit/nuaf135.
6. 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).
7. Cordingley, D. M., Cornish, S. M. & Candow, D. G. Anti-Inflammatory and Anti-Catabolic Effects of Creatine Supplementation: A Brief Review. Nutrients 14, 544 (2022).
8. Sylow, L., Tokarz, V. L., Richter, E. A. & Klip, A. The many actions of insulin in skeletal muscle, the paramount tissue determining glycemia. Cell Metab 33, 758–780 (2021).
9. Xenos, D., Mancinetti, F., Mecocci, P. & Boccardi, V. The muscle-brain axis in type 2 diabetes: Molecular pathways linking sarcopenia and cognitive decline. Ageing Res Rev 113, 102955 (2026).
10. Oudbier, S. J. et al. Pathophysiological Mechanisms Explaining the Association Between Low Skeletal Muscle Mass and Cognitive Function. The Journals of Gerontology: Series A 77, 1959–1968 (2022).