Can Creatine Support Brain Function as We Age?

Here’s What the Latest Study in Alzheimer’s Tells Us

In past articles, I’ve written about how creatine isn’t just for muscles — it plays a powerful role in supporting brain energy and function as well.

If you missed those pieces, you can catch up here:

Now, we have exciting new human research that takes this conversation even further — specifically looking at creatine’s effects in people with Alzheimer’s disease.

Let’s break down this new study — and what it might mean for anyone interested in protecting and enhancing brain function as we age.

Why Brain Energy Matters (and How Creatine Fits In)

Our brains are incredibly energy-hungry. Although your brain makes up only about 2% of your body weight, it consumes roughly 20% of your total energy — mainly in the form of ATP (adenosine triphosphate), the energy currency of cells.

In Alzheimer’s disease (and with normal aging), the brain’s ability to produce and use ATP becomes impaired.

  • Neurons struggle to maintain energy levels.

  • Mitochondria (the power plants of the cell) don’t work as efficiently.

  • Over time, this contributes to cognitive decline, memory loss, and other symptoms.

This is where creatine comes in.

As I’ve discussed in previous articles, creatine acts as an energy buffer and recycler — helping to rapidly regenerate ATP in both muscle and brain cells.

  • In neurons, creatine helps ensure a more stable energy supply — especially during times of high demand or stress.

That’s why scientists have long been curious whether creatine supplementation could help support brain function, particularly in aging brains or in neurodegenerative diseases like Alzheimer’s.

The New Study: What It Found

A brand new study published in 2025 (Smith et al.) is the first human pilot trial to test this question directly in Alzheimer’s patients.

Here’s what they did:

  • Participants: 20 patients with probable Alzheimer’s disease

  • Intervention: 20g/day of creatine monohydrate for 8 weeks

  • Measures:

    • Brain creatine levels (measured via MR spectroscopy)

    • Cognitive function (via validated neuropsychological tests)

    • Safety and tolerability

The results were promising:

Brain creatine increased by an average of 11% and cognitive function improved in several key areas:

  • Working memory

  • Fluid cognition (problem-solving, reasoning)

  • Reading recognition

Along with these positive findings there were no significant adverse events — creatine was safe and well tolerated.
Compliance was excellent as well at 90% adherence — showing this is a practical approach for older adults.

How This Builds on What We Already Know

Prior to this study, most of what we knew about creatine and brain health came from:

  • Animal studies (showing cognitive benefits and neuroprotection in Alzheimer’s models)

  • Studies in healthy adults (showing cognitive boosts, especially under stress or fatigue)

  • Emerging research in other neurodegenerative diseases like Parkinson’s

As I explained in my earlier blog Creatine: Benefits for Brain & Brawn, creatine plays an important role in brain energy metabolism — and earlier research suggested potential benefits for cognition, mood, and even neuroprotection.

But until now, we didn’t have direct human data in Alzheimer’s patients.

This study is an important first step — showing that:

  • Creatine can safely raise brain creatine levels even in Alzheimer’s

  • This correlates with measurable cognitive improvements

  • And it’s practical and feasible for real-world use

What This Could Mean for Aging Brains

While this study was focused on Alzheimer’s, the implications go beyond that diagnosis.

As we age, brain energy metabolism naturally declines — even in healthy individuals.
This may contribute to:

  • Memory lapses

  • Cognitive slowing

  • Mental fatigue

  • Increased risk of neurodegenerative disease

By helping to support cellular energy in the brain, creatine may offer a simple, safe way to:

  • Support cognitive resilience

  • Enhance mental clarity

  • Buffer against age-related decline

And it’s not just for Alzheimer’s. Studies in healthy older adults have shown cognitive benefits as well specifically as it relates to other scenarios where brain energy is impaired (sleep deprivation, stress, depression, Parkinson’s).

Should You Consider Creatine for Brain Health?

Here’s what we know so far:

  • Creatine is safe — even long-term, per the International Society of Sports Nutrition’s position stand

  • Creatine is inexpensive and widely available

  • 3–5g/day is effective for most adults

  • Brain benefits may take weeks to months to fully manifest — consistency matters

  • If you have kidney issues, are an alcoholic, or are on drugs related to kidney function you probably should stay off creatine

Of course, no supplement replaces the basics:

  • Exercise (especially strength training)

  • Good nutrition

  • Adequate sleep

  • Stress management

But as an addition to a healthy lifestyle, creatine is becoming an increasingly compelling option — not just for your muscles, but for your mind.

Why This Study Matters

This new Alzheimer’s study adds exciting momentum to the field of creatine and brain health.
It’s still early — larger trials are needed — but the safety, feasibility, and early cognitive improvements are encouraging.

If you’re already taking creatine for muscular health — great.
If you’re considering it for lifelong brain resilience — the science is moving in that direction.

I hope you enjoyed this update on creatine and remember if you’re a current patient, you have access to 35% off supplements through Thorne — just ask me how to set it up next time you’re in.

References:

  1. Smith, A.E., et al. Creatine monohydrate pilot in Alzheimer’s: Feasibility, brain creatine, and cognition. 2025.

  2. Barisic N, Bernert G, Ipsiroglu O, Stromberger C, Müller T, Gruber S, Prayer D, Moser E, Bittner RE, Stöckler-Ipsiroglu S. Effects of oral creatine supplementation in a patient with MELAS phenotype and associated nephropathy. Neuropediatrics. 2002 Jun;33(3):157-61. doi: 10.1055/s-2002-33679. PMID: 12200746.

  3. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology. 2018;108:166-173. DOI: 10.1016/j.exger.2018.04.013.

  4. Roitman S, Green T, Osher Y, Karni N, Levine J. Creatine monohydrate in resistant depression: a preliminary study. Biopsychosoc Med. 2007;1:11. DOI: 10.1186/1751-0759-1-11.

  5. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo-controlled, cross-over trial. Psychopharmacology. 2003;169(3):324-329. DOI: 10.1007/s00213-002-1178-2.

  6. Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2011;105(7):1100-1105. DOI: 10.1017/S0007114510004733.

  7. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis. Med Sci Sports Exerc. 2014;46(6):1194-1203. DOI: 10.1249/MSS.0000000000000220.

  8. Gualano B, Roschel H, Lancha AH Jr, Brightbill CE, Rawson ES. In sickness and in health: the widespread application of creatine supplementation. Amino Acids. 2012 Aug;43(2):519-29. doi: 10.1007/s00726-011-1132-7. Epub 2011 Nov 19. PMID: 22101980.

  9. Révai T, Sápi Z, Benedek S, Kovács A, Kaszás I, Virányi M, Winkler G. Súlyos fokú nephrosis szindróma kialakulása anabolikus szteroidot és kreatint tartósan szedó fiatal férfiban [Severe nephrotic syndrome in a young man taking anabolic steroid and creatine long term]. Orv Hetil. 2003 Dec 7;144(49):2425-7. Hungarian. PMID: 14725210

  10. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. DOI: 10.1186/s12970-017-0173-z.

  11. Beal MF. Neuroprotective effects of creatine. Amino Acids. 2011;40(5):1305-1313. DOI: 10.1007/s00726-011-0851-0.

  12. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo-controlled, cross-over trial. Psychopharmacology. 2003;169(3):324-329. DOI: 10.1007/s00213-002-1178-2.

  13. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology. 2018;108:166-173. DOI: 10.1016/j.exger.2018.04.013.

  14. Roitman S, Green T, Osher Y, Karni N, Levine J. Creatine monohydrate in resistant depression: a preliminary study. Biopsychosoc Med. 2007;1:11. DOI: 10.1186/1751-0759-1-11.

  15. Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2011;105(7):1100-1105. DOI: 10.1017/S0007114510004733.

  16. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis. Med Sci Sports Exerc. 2014;46(6):1194-1203. DOI: 10.1249/MSS.0000000000000220.

  17. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. DOI: 10.1186/s12970-017-0173-z.

  18. Beal MF. Neuroprotective effects of creatine. Amino Acids. 2011;40(5):1305-1313. DOI: 10.1007/s00726-011-0851-0.

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