Creatine - an old new supplement?

Creatine: The Surprising Brain Booster for Focus, Energy & Healthy Aging

When most people hear the word creatine, they think of bodybuilders and gym rats tossing powder into their shakes. But creatine is far more than a muscle supplement. It’s a naturally occurring compound in our bodies—critical for producing energy at the cellular level—and new science suggests it may be just as valuable for your brain as it is for your biceps.

Dr. Rhonda Patrick and other leading researchers have been shining light on creatine’s role in cognition, mood, jet lag recovery, and even neurodegenerative conditions like Alzheimer’s. Here’s what the latest evidence reveals. (Also scroll down for a great podcast wtih Dr. Rhonda Patrick talking about many topics but also Creatine and its benefits.)

How Creatine Works in the Brain

Your brain is an energy hog, burning through about 20% of your body’s resting energy. Creatine helps by fueling the ATP–phosphocreatine shuttle, a rapid system for recycling energy when demand spikes—like during deep focus, stress, or sleep deprivation.

Think of creatine as an energy buffer. When your neurons are struggling to keep up, creatine steps in to stabilize things, supporting clearer thinking, faster reaction times, and resilience under fatigue.

Focus, Energy & Cognitive Performance

One of the most exciting findings is how creatine helps the brain under stressful conditions.

• Sleep deprivation studies show that a single, higher dose of creatine (around 0.35 g/kg) can improve mental processing speed, mood, and brain energetics within hours. That’s huge for shift workers, students cramming, or anyone dealing with a red-eye flight.

• Everyday cognition: The results are more modest in well-rested people, but reviews suggest creatine may still provide subtle benefits—especially if you’re vegetarian or vegan (since dietary intake is naturally lower).

Bottom line: Creatine may not turn you into Einstein, but when your brain is under pressure, it can be a real ally.

Beating Jet Lag & Travel Fatigue

While there aren’t direct “jet lag” studies yet, creatine’s sleep-loss research suggests it may help buffer the brain fog and fatigue that come with disrupted circadian rhythms.

A practical strategy for frequent travelers:

• Take your usual 3–5 g daily, and

• On intense travel days, consider a short loading phase or a one-time higher dose (10–20 g split into smaller servings with meals), always paired with plenty of water.

This isn’t a cure-all, but it’s an evidence-informed way to stay sharper on the go.

Alzheimer’s & Brain Aging

Here’s where things get really interesting.

A 2025 pilot trial (CABA study) tested high-dose creatine in people with Alzheimer’s disease. After just eight weeks of 20 g/day, participants had an 11% increase in brain creatine levels—and showed improvements on several cognitive measures.

It’s early data, and larger trials are needed, but it points to a fascinating possibility: supporting brain bioenergetics could help slow or ease neurodegeneration.

Dr. Rhonda Patrick often highlights this potential in her discussions of healthy aging, framing creatine as a simple, low-cost intervention worth exploring further. (see video below)

Mood & Mental Health

Beyond focus and memory, creatine may even support emotional well-being. Early studies suggest it can enhance antidepressant response and reduce depressive symptoms, likely by stabilizing energy metabolism in brain regions that regulate mood.

This area is still developing, but the safety and affordability of creatine make it a promising adjunct in mental health research.

Dosing & Practical Tips

If you’re curious about adding creatine to your stack, here’s what the research (and Dr. Patrick’s commentary) suggests:

• Form: Stick with creatine monohydrate, the most studied and reliable form. Look for third-party tested brands.

• Daily dose: Most people do well on 3–5 g/day with food.

• For brain saturation: Higher intakes (10–20 g/day for a week, or 5 g/day for several months) may be needed to raise brain creatine levels significantly.

• Acute stress (like sleep loss): A one-time 20 g/kg dose has shown benefits in lab studies.

• Vegetarians/vegans: You may see bigger cognitive effects since your baseline creatine stores are lower.

• Caffeine? Despite old myths, modern evidence shows no consistent interference—though taking them together may upset your stomach.

  
  

Safety First

Creatine has one of the best safety profiles of any supplement, with decades of research. The biggest myths—like kidney damage—have been largely debunked in healthy people, though anyone with kidney disease or complex medical conditions should check with a clinician.

One caveat: Creatine can raise serum creatinine levels, which sometimes confuses lab results. If you’re supplementing, ask your doctor about testing cystatin-C as a more accurate kidney marker.

The Bigger Picture

Creatine isn’t a magic bullet, but it’s an elegant example of a simple molecule with wide-reaching effects. From helping you recover from jet lag, to sharpening your mind when you’re sleep-deprived, to showing early promise in Alzheimer’s care—creatine may be one of the most underappreciated tools for brain health and healthy aging.

As Dr. Rhonda Patrick often emphasizes, sometimes the most effective interventions are the most straightforward. Creatine, it seems, is stepping out of the gym bag and into the world of longevity and mental resilience.