When most people hear the word creatine, the first thing that comes to mind is buff bodybuilders. Yes, creatine is a go-to supplement for guys who want to build muscle. 

Actually, due to its ability to preserve muscle mass, enhance energy production, strength, and performance— creatine is the number one supplement for anybody, male or female, who trains in the gym, participates in sports, or is physically active.

However, many don't know that creatine has other benefits beyond athletic performance. Researchers have discovered that creatine supplementation can support better brain health, helping with things like mood regulation and cognition. 

These findings aren't all new; researchers have been studying creatine's brain-boosting benefits for years, but some fascinating new research further highlights creatine's potential in neurological health.

This has made creatine a hot topic in the neurological space and led many brain health experts to make some pretty bold claims, one even saying that — "Creatine's potential to improve brain energy metabolism could redefine how we look at neurological health."

With this growing body of evidence, it's clear that creatine isn't just about performance in the gym; it's a supplement that most members of your family could benefit from. 

Let's dive into what makes creatine a game-changer for your body, but more specifically your brain, and why most people could benefit from supplementing with it– even if they never step foot in a gym! 

What is Creatine?

Creatine is a naturally occurring compound in the body that plays a vital role in producing something called adenosine triphosphate (ATP)—the primary energy currency for your cells. Without ATP, your muscles and other tissues wouldn't have the energy needed to perform even basic functions, let alone power through a workout or a mentally draining day at work.

Your body naturally makes creatine every day. It's produced in small amounts by your liver, kidneys, and pancreas using building blocks called amino acids. You can also get it from some foods, like red meat. However, the amount of creatine your body produces or gets from food is much less than the amount used in studies that highlight its cognitive benefits. 

For this reason, many people turn to creatine supplements. Creatine in supplement form is more concentrated, bioavailable, and much easier to incorporate into your daily routine, especially if you're vegetarian or don't consume much meat.

For decades, creatine has been a cornerstone of sports nutrition, thanks to its proven ability to increase power, strength, and overall physical performance. However, research suggests that creatine isn't just for athletes anymore.

Creatine, specifically creatine monohydrate, is proving to be a supplement with many benefits, including its potential to improve brain energy metabolism, support neurological health, and even enhance cognitive function.

This growing body of evidence explains why more and more people—including those who have never set foot in a gym—are adding creatine to their daily wellness routines. 

Whether you're looking to preserve muscle, boost physical performance or support long-term brain health, creatine is quickly becoming a must-have supplement for all adults, especially the aging population. 

Types of Creatine 

There are several forms of creatine available. The most common types you'll encounter are:

• Creatine Monohydrate (the most popular form of creatine) 

• Creatine Hydrochloride (HCL)

• Buffered Creatine

• Creatine Ethyl Ester

At first glance, it might seem they are all the same, but that's not the case. Each works a little differently in the body, and not all forms of creatine have the same scientific backing. Here is a quick breakdown of each to help you better understand why creatine monohydrate is the clear option if you are looking for proven results without unnecessary spending.

Creatine Monohydrate

Monohydrate is a compound made up of creatine bound with a single water molecule. This simple structure makes this form of creatine highly stable, easy to absorb, and efficient for the body to utilize.

Creatine monohydrate is considered "the gold standard" due to its extensive research, proven effectiveness, and cost-efficiency. It's the form of creatine most commonly used in studies, including those exploring brain health benefits. 

Research consistently backs monohydrate as the most effective and reliable form of creatine, with many studies supporting its safety, efficacy, and benefits. For these reasons, monohydrate is the only type of creatine used in our creatine supplements here at RAW.

Creatine Hydrochloride (HCL)

Creatine hydrochloride (HCL) is a form of creatine where the creatine molecule is bound to hydrochloric acid. This structure is thought to enhance its solubility in water, leading to claims of better absorption compared to creatine monohydrate.

However, little to no evidence proves that HCL offers superior performance or cognitive benefits over monohydrate. Furthermore, creatine HCL supplements tend to be significantly more expensive, making them a less cost-effective choice. 

Buffered Creatine

Buffered creatine (e.g., Kre-Alkalyn) is a more expensive form of creatine that has been chemically modified to include an alkaline powder, such as bicarbonate, to raise its pH level. This modification is said to make the creatine more stable and reduce its breakdown in the stomach, leading many to advertise it as a "superior" form of creatine.

However, scientific studies have not shown significant advantages of buffered creatine over creatine monohydrate. Given the lack of evidence supporting its superiority, buffered creatine may not be worth the additional cost. 

Creatine Ethyl Ester

Creatine ethyl ester is a form of creatine chemically bonded to an ester molecule, a compound that can influence how substances are absorbed and processed in the body. 

This type of creatine is claimed to improve absorption and reduce the need for higher doses. However, studies have shown that it's actually less effective at raising creatine levels in the body compared to creatine monohydrate. 

For this reason, it's probably not the best choice if you're looking to maximize the benefits of creatine supplementation. 

Benefits of Creatine: Physical, Cognitive, and Beyond

If you wonder if creatine is right for you, the answer is likely YES! 

Aside from the foundations (like vitamins, minerals, and essential fatty acids) – if there were only one supplement we would suggest that most people take, it would be creatine monohydrate.

Let's break down all the known benefits of creatine, including how researchers believe it is beneficial for neurological health:

Cognitive Benefits

Improves Brain Energy Metabolism

Creatine plays a critical role in energy production by replenishing ATP, the energy currency of your cells. This isn't just important for muscles; your brain also requires substantial energy to function. Studies show that supplementing with creatine can improve mental energy levels, particularly during tasks requiring intense focus or problem-solving.

Supports Memory and Learning

Research suggests creatine supplementation can enhance short-term memory and learning, especially in individuals under stress or those suffering from sleep deprivation.

Protects Against Cognitive Decline

Emerging research indicates that creatine may have neuroprotective properties, potentially reducing the risk of cognitive decline associated with aging or conditions like Alzheimer's and Parkinson's disease.

Boosts Mental Clarity and Processing Speed

By optimizing the brain's energy systems, creatine can help improve processing speed and mental clarity, particularly during cognitively taxing activities.

Physical Benefits

Enhances Strength and Power

Creatine monohydrate has long been proven to improve strength and power output, making it a favorite among athletes and weightlifters.

Supports Muscle Recovery and Growth

Creatine aids in faster recovery between workouts and promotes muscle growth, allowing for better overall results in the gym.

Improves Physical Endurance

Supplementing with creatine has been shown to improve endurance. This can help you push through endurance workouts and engage in high-intensity activities without early fatigue.

Combats Fatigue

Studies have found creatine supplementation can reduce feelings of both mental and physical fatigue, making it a popular supplement for anyone with a busy lifestyle.

Supports Overall Cellular Health

By improving ATP production, creatine benefits every cell in your body—not just muscles and the brain—promoting better energy use and overall health.

Other Benefits

Safe and Well-Studied

Creatine monohydrate is one of the safest and most well-researched supplements available. Decades of research consistently demonstrate its safety, even with long-term use.

Affordable and Accessible

Creatine monohydrate is widely available, inexpensive, and easy to incorporate into any daily routine.

How Creatine Monohydrate Can Potentially Improve Brain Health

As briefly mentioned above, researchers have uncovered several ways that creatine might improve mood and cognitive function. It plays a vital role in how your brain produces energy, fights fatigue, and even protects itself from age-related decline.

Here is a breakdown of exactly how researchers believe creatine supports brain health:

The Brain Runs on Energy, and Creatine Helps Supply It

Your brain requires a lot of energy to function—more than any other organ in your body. It uses this energy to think, focus, remember, and process information. This energy comes from ATP (adenosine triphosphate), which acts like the fuel that powers your brain cells.

Creatine monohydrate helps your body produce and recycle ATP more efficiently. 

Research Backing This Claim:

• Studies have shown that supplementing with creatine can increase energy availability in the brain. This is especially helpful during stressful situations, like lack of sleep or intense cognitive demands when your brain's energy reserves are running low.
  
  

Boosts Memory and Learning

If you've ever felt like you're forgetting things more than usual or struggling to learn something new, creatine might help. Research has found that creatine supplementation can improve working memory (your ability to hold and use information in your mind) and learning, particularly in those who are sleep-deprived or older adults.

Research Backing This Claim:

• Studies found that individuals taking creatine performed better on memory and intelligence tests compared to those who didn't. This effect was most noticeable in tasks that required quick thinking and mental focus.
  
  

Fights Mental Fatigue

When you're doing something mentally taxing, your brain's energy reserves can deplete, often leading to mental fatigue—that foggy, sluggish feeling you get when your brain is overworked. Creatine is believed to help reduce this by keeping your brain's energy levels stable.

Research Backing This Claim:

• Studies show that people who took creatine reported feeling less fatigued after completing mentally demanding tasks compared to those who didn't.

Neuroprotection

As we age, our brain cells become more vulnerable to damage from oxidative stress, which can lead to cognitive decline and conditions like Alzheimer's or Parkinson's disease.

Creatine's ability to improve energy metabolism and reduce oxidative stress may help protect brain cells and support long-term brain health.

Research Backing This Claim:

• Emerging studies suggest that creatine supplementation may delay the onset of neurodegenerative diseases or slow their progression by providing additional energy to stressed or damaged brain cells.

Balances Mood

Creatine supplementation may help stabilize mood, particularly when stressed, sleep-deprived, or experiencing mental fatigue. Research suggests that creatine can play a role in maintaining emotional balance, making it a potential supplement for those looking for better mental well-being.

Research Backing This Claim:

• Studies have shown that creatine supplementation can have a mood-balancing effect, particularly in individuals under stress or experiencing mental exhaustion. In some cases, creatine has been shown to reduce feelings of fatigue and improve overall emotional stability.
  
  

Who Could Benefit Most From Creatine Monohydrate for Cognition

While it seems that anyone can benefit from creatine's brain-boosting properties, certain groups may see even more significant advantages:

Older Adults

Aging is often accompanied by a natural decline in memory. Creatine may help slow and counteract age-related cognitive decline. Creatine can also benefit the aging population due to its positive impact on preserving muscle mass and supporting bone health, two things that typically decline with age.

Sleep-Deprived Individuals

Creatine can help mitigate the effects of poor sleep on mental performance. Studies show creatine can help counteract the cognitive effects of poor sleep.

Students or Professionals Under Pressure

Creatine is believed to support better focus, memory, and problem-solving, making it a great supplement for anyone facing mentally demanding tasks and looking to enhance their brainpower.

Vegetarians and Vegans

Since creatine is primarily found in meat and fish, plant-based eaters may have lower natural levels and benefit more from supplementation. 

Many wonder if creatine supplements are vegan. You can read more about this topic HERE.

Risks and Side Effects of Creatine Monohydrate

The safety of creatine monohydrate has been extensively studied for decades. It is generally considered safe and poses very few risks or side effects when taken in recommended doses. 

However, as with any supplement, it's important to be aware of potential risks and side effects. Additionally, there are certain groups of people who should avoid taking creatine supplements without first consulting a doctor.

People Who Should Use Caution Before Taking Creatine Monohydrate

While creatine is safe for most, individuals in the categories below should consult their doctor before starting supplementation.

People with Kidney Issues

If you have pre-existing kidney conditions or are concerned with kidney-related health, you should consult your healthcare provider before taking creatine.

While multiple studies have demonstrated that creatine does not harm kidney function in healthy individuals, those with kidney disease or impaired kidney function may be advised to avoid creatine supplementation. This is due to the additional strain it might place on the kidneys, as they filter creatinine (a byproduct of creatine metabolism).

For this reason, anyone with kidney-related health concerns should proceed with caution and under medical supervision.

Pregnant or Breastfeeding Women

If you're pregnant or nursing, it's always a good idea to talk with your doctor before introducing new supplements.

Research on creatine supplementation during pregnancy or breastfeeding is limited, and while no severe risks have been identified, there isn't enough data to determine its safety for both mother and baby.  To be safe, we suggest that you consult your doctor before considering creatine.

People on Certain Medications

If you're on prescription medications, especially those for kidney, liver, or heart conditions, it's essential to speak with your doctor before using creatine. Some medicines can interact with creatine, either affecting its absorption or amplifying side effects.

Medications that could require extra caution include:

• Diuretics (water pills): These drugs increase urination, which may lead to dehydration—a concern when combined with creatine, as it draws water into your muscles and requires adequate hydration.

• NSAIDs (Nonsteroidal Anti-inflammatory Drugs): High doses of NSAIDs can strain kidney function. Combining them with creatine might increase the risk of kidney stress in some individuals.

• ACE Inhibitors or ARBs: These medications, often prescribed for high blood pressure, may also affect kidney function. If you take them you should always consult a doctor before combining them with creatine.

• Nephrotoxic Medications: Drugs that are known to impact kidney health, such as certain antibiotics and chemotherapy agents, should be discussed with a healthcare provider before adding creatine.
  
  

This might not be a complete list of medical conditions and medications. If you have any medical condition or take any medications, you should always consult with your doctor to determine if creatine supplementation is safe for your individual circumstances.

Potential Side Effects of Creatine Monohydrate

Creatine is a well-tolerated supplement for most individuals, with minimal complaints. The side effects experienced are typically mild, short-lived, and manageable with proper use.

Water Retention

Creatine causes your muscles to hold onto more water, which may result in a temporary increase in weight. This is normal and should not be mistaken for fat gain—it's simply extra hydration within your muscle tissue. This water retention is often seen as a positive side effect for athletes and gym-goers, as it can lead to fuller, more hydrated muscles.

Stomach Discomfort

Some individuals report experiencing mild stomach discomfort when they first start taking creatine, especially if consumed on an empty stomach or in large doses at once. The most common GI complaints include bloating or gas.

Choosing a high-quality creatine monohydrate and following dosage guidelines can significantly reduce the likelihood of these issues. However, some individuals may still be more sensitive to creatine regardless of the form.

If you experience stomach discomfort, these symptoms are typically temporary and tend to resolve as the body adjusts to the supplement.

Tips to Reduce Side Effects

Here are a few practical steps to minimize the potential side effects listed above. By following these simple tips, you should be able to enjoy the many benefits of creatine monohydrate without experiencing any significant side effects.

Stay Hydrated

Since creatine draws water into your muscles, you may need to increase your water intake to avoid dehydration. Proper hydration can also prevent headaches, cramps, and other hydration-related issues. Drink plenty of water throughout the day, particularly if you're active.

Stick to Recommended Dosages

While creatine loading protocols (20 grams per day split into smaller doses for 5–7 days) are sometimes used, they're usually unnecessary. To avoid gastrointestinal distress, we suggest taking the standard dosage of 3–5 grams per day unless otherwise directed by a healthcare provider.

If you choose to load creatine or have been advised to take high doses of creatine, divide the total daily dose into 4–5 smaller servings to avoid overwhelming your digestive system.

Take Creatine with Food

Some people find that consuming creatine alongside a meal or balanced snack can help reduce stomach discomfort.

Start Small and Increase Gradually

We always suggest playing it safe and starting with a smaller dose (1–2 grams) and gradually increasing to the recommended 3–5 grams over several weeks. This allows your body to adjust .

How Much Creatine Monohydrate to Take for Cognitive Health 

There isn't a black-and-white answer as to how much creatine you should take to reap its potential brain benefits. Many of the studies exploring the cognitive benefits of creatine have used higher doses, but that doesn't necessarily mean everyone needs to take more than the standard, suggested dose—which is typically no more than 5 grams per day. 

Some studies have used doses ranging from 10 to 20 grams per day, particularly when looking at short-term effects on mental performance or neuroprotection. However, these higher doses are typically split into smaller servings throughout the day to improve absorption and minimize any potential side effects, like stomach discomfort.

It's also important to note that these higher doses are often used in controlled, short-term research settings. For long-term use, most experts recommend sticking with the standard 3–5 grams per day. This amount is widely recognized as safe, effective, and sufficient to increase creatine levels over time. It's also the dosage commonly used in studies examining the physical performance benefits of creatine.

Unless your doctor suggests otherwise, we recommend keeping things simple and sticking to the standard 3–5 grams per day.

The Best Time of Day to Take Creatine Monohydrate for Cognitive Health

There's no strict rule about the best time to take creatine for cognitive benefits. If you're also using creatine for physical performance, there may be some advantages to timing your dose around workouts. That said, the most critical factor is consistency. 

The benefits of creatine build over time, so making it part of your daily routine is key. Choose a time that's easy for you to remember and stick with it! Consistency, more than timing, is what truly matters for both brain and body health.

Try experimenting with when you take your creatine. Many people like to mix it into their coffee or water first thing in the morning. Others prefer splitting their dose by taking smaller servings throughout the day, especially if they take larger amounts or have a sensitive stomach. 

How Soon Will I Feel the Cognitive Benefits of Creatine?

You should notice significant improvements in strength and physical performance pretty quickly, but the cognitive benefits of creatine tend to be more gradual. You might not "feel" anything dramatic in terms of cognition, but that doesn't mean it's not working. 

Creatine's impact on brain energy metabolism and neurological health is more about long-term support and protection than immediate changes, which is why consistency is so important. 

That said, a recent landmark study explored the effects of a single high dose of creatine monohydrate on cognitive performance during sleep deprivation and  found that it improved memory and processing speed, with effects lasting up to 9 hours.

These results challenge the idea that acute creatine supplementation has no immediate effect on brain creatine levels, showing that short-term supplementation can potentially  make a noticeable impact under certain conditions, such as sleep deprivation. 

 

How to Choose a Quality Creatine Supplement 

Remember that creatine monohydrate is the gold standard. This type of creatine is the most researched and consistently delivers proven benefits for both physical performance and cognitive health. So, you should first look to make sure the creatine you use is monohydrate. 

However, it's not just about selecting the right type—it's also about the quality and source of the supplement. To ensure you get a high-quality product, look for creatine monohydrate labeled as "raw" or 100% pure.

A reliable creatine supplement should be free of fillers, preservatives, artificial ingredients, and GMOs. Purity is crucial because unnecessary additives can dilute the supplement's effectiveness or cause unwanted side effects.

Additionally, it's essential to purchase from a company that prioritizes transparency and testing. Look for brands that conduct third-party testing to verify the purity and quality of their creatine. 

Certifications like Informed Sport assure that the product has been tested for contaminants and banned substances. This is especially important for athletes who want a clean supplement without any hidden surprises.

It might seem like you could grab any creatine monohydrate, and it would all work the same way, but that isn't the case. Choosing a high-quality creatine monohydrate from a reputable source will maximize the supplement's effectiveness and safety. 

Conclusion

Creatine is well-known for its ability to improve muscle power and strength and preserve muscle mass, but now that we know about its documented brain health benefits, it's clear that the advantages of creatine extend far beyond athletic performance. 

The brain health benefits of creatine monohydrate alone make it a supplement that almost everyone in your family should consider, especially for the aging population or if cognitive decline is a concern. However, some teenagers can potentially benefit from creatine, too.

To learn more about creatine and teenagers, read “Unveiling the Best Creatine Options for Teens: A Comprehensive Guide.”

And the best part— creatine monohydrate is very affordable.  You can get a full month's supply of RAW Nutritions 100% PURE Creatine Monohydrate for less than you would pay for a couple of cups of coffee.

Click here to order your container of RAW Creatine Monohydrate and start reaping the benefits of one of the safest and most studied supplements currently available.