For years now, creatine has been a staple in gym bags around the world.
From bodybuilders chasing muscle growth to athletes looking for better recovery, the supplement has long been associated with strength, endurance and performance in the weight room.
But new research suggests that creatine’s benefits might stretch far beyond gym gains — with scientists now uncovering evidence that it could also play a significant role in brain function.
Recent studies have begun exploring the compound’s impact on cognition, sleep deprivation, mood and even long-term brain health, opening the door to a very different conversation about one of the most widely used supplements in sport.
A Supplement That Does More Than Build Muscle
Creatine is a naturally occurring compound that plays a key role in how the body produces energy.
It’s produced within the liver, kidneys and pancreas and stored mainly in muscle cells, where it helps fuel short bursts of high-intensity activity — the kind of energy needed for heavy lifting or explosive exercise.
But muscles aren’t the only place creatine is stored.
The compound is also present in the brain, where it helps regulate cellular energy. That’s why researchers have started investigating whether creatine supplementation might support cognitive function in the same way it supports physical performance.
A recent study published in Scientific Reports examined this idea by looking at how creatine affects people who are sleep deprived.
The Sleep Deprivation Experiment
Research scientist Ali Gordjinejad from the Forschungszentrum Jülich research centre in Germany set out to test whether a single dose of creatine could help people maintain cognitive performance after a sleepless night.
Previous research had suggested that creatine might improve working memory in sleep-deprived individuals — but those studies assumed participants needed to take the supplement for weeks or even months before seeing benefits.
Gordjinejad wanted to test whether the effects could appear much faster. To do this, he recruited 15 participants and gave them either a creatine supplement or a placebo at 6:00PM.
From that point on, their reaction times, memory and thinking speed were tested every two-and-a-half hours until 9:00AM the following morning.
The results surprised the researchers.
Participants who took creatine processed information significantly faster than those who were given the placebo. Scientists believe this could be because sleep deprivation places extra stress on brain cells, increasing their energy demand.
Creatine plays a role in replenishing phosphocreatine — a molecule that acts like a short-term energy reserve for cells. When the brain is under pressure, having additional creatine available may help maintain performance.
As Gordjinejad explained, per BBC News: “It was assumed that the body’s uptake of creatine cells is marginal, therefore it wouldn’t work for only one night of sleep deprivation – until we did our study.”
Why the Findings Come With a Warning
While the results are promising, the study comes with some major caveats.
For starters, the experiment involved only 15 participants, meaning the sample size was relatively small. But the bigger issue was the dosage used in the trial.
Participants were given 35 grams of creatine — roughly ten times the standard daily recommendation and equivalent to around half a glass of powder.
That amount is far higher than what most experts suggest taking regularly (do not try this at home).
The typical recommended dose for creatine monohydrate is around three to five grams per day. Consuming 35 grams in one sitting could lead to stomach discomfort and may pose risks for individuals with kidney problems.
Because of this, Gordjinejad plans to run further trials using smaller and safer doses to determine whether similar cognitive benefits can still be achieved. If future research supports these findings, creatine could potentially help people who regularly experience sleep deprivation — including emergency service workers, shift workers or students during exams.
A Growing Body of Research
The new findings are part of a wider wave of research exploring how creatine might affect brain health.
According to Scott Forbes, PhD, there is growing evidence suggesting that the compound may have a number of neurological benefits.
He told Medical News Today that creatine may “reduce inflammation and oxidative stress, which can benefit the brain”.
Forbes also noted that “creatine may reduce the risk of depression and anxiety, be neuroprotective against brain injury, and help support brain health and development”.
Is The 5g Rule Outdated?
At the same time, another review is challenging one of the most widely accepted rules in the fitness industry — the long-standing recommendation of taking five grams of creatine per day.
A narrative review published in the Advanced Exercise and Health Science journal suggests that the classic 5g daily dose may only be optimised for muscle performance.
Dr Darren Candow, who authored the review, believes people seeking wider health benefits may need more, stating: “Five grams per day is a great start, but it’s optimised for skeletal muscle only. If you want full-body benefits – bone, brain, immune, anti-inflammatory – you’ll need more.”
Candow suggests that dosage may be better calculated relative to body weight, adding: “You should take at least 0.1g of creatine for every kilogram you weigh, each day, to experience the best skeletal muscle benefits.”
For someone weighing 70kg, that recommendation would translate to around seven grams per day — already more than the standard scoop used by many gym-goers.
The research also suggests that higher doses may play a role in bone health.
“The lowest effective dose for bone strength was 8g daily; 5g didn’t move the needle. If you want to preserve skeletal strength, especially around the hips, higher daily doses are required – and always in combination with weight-bearing exercise,” Candow said.
When “Super-Dosing” Was Tested
Some individuals have even experimented with far higher intake levels.
Ryan Dabbs, a senior writer at Men’s Health, tested what would happen if he consumed 25 grams of creatine per day for 28 days while preparing for a marathon.
According to Dabbs, he noticed an “increase in gym performance almost immediately.” He also reported that delayed-onset muscle soreness had less impact on his training and that recovery felt noticeably easier.
However, the high intake came with drawbacks. Dabbs said taking 25 grams at once was “overwhelming” for his body, and he experienced increased dehydration during the trial.
The Bigger Picture
Creatine remains one of the most researched supplements in sports science, with decades of data supporting its effectiveness for improving strength and athletic performance.
But the latest research suggests that its benefits might extend far beyond the gym floor.
From helping the brain cope with sleep deprivation to potentially supporting mood, cognition and long-term neurological health, scientists are beginning to uncover a much broader picture of how creatine works inside the body.
As always, experts recommend speaking with a healthcare professional before adding any supplement to your routine.
Featured image credit: Sport Manual (created with AI to help better illustrate this article)
