Skip to content
Creatine is one of the most extensively researched nutrients to support athletic performance. Why? Because in muscles, creatine supports faster replenishment of ATP energy, so athletes can handle more intense workouts.
Can you think of another part of the body that could potentially perform better with more readily available energy? Here’s a hint: it’s of specific interest to BrainMD…
Creatine supports brain health in similar ways to your workout: it helps to replenish cellular energy, faster, so that brain cells have ATP available for all of the mental tasks we ask them to perform.
As one of the most energy-demanding organs in the body, the brain is now the subject of a significant body of creatine research. Thus far, findings indicate that creatine may not only benefit cellular energy production, but also memory, certain aspects of cognitive performance (particularly when the brain is under increased metabolic stress), and healthy brain aging [1,2].
Of course, there is a lot more to the story. Here, we will dig deeper into the science of how creatine works in the brain and body, share what the research shows about the benefits of creatine to brain health, and help you decide if Smart Creatine+ may be a valuable addition to your brain supplement regimen.
What Is Creatine?
Creatine is a naturally occurring compound that helps your cells produce and regulate the use of ATP energy. It's found primarily in skeletal muscles, but it's also present in the brain, heart, and other tissues that require a steady supply of energy.
Within the body, adults on omnivorous diets synthesize roughly 1 gram of creatine a day from amino acids arginine, glycine, and methionine. We also get another gram of whole creatine daily, on average, when we consume a balanced diet that includes animal proteins like meat and poultry [3].
Creatine is distributed throughout the body, primarily to muscles and other organs that experience shifting energy demands. Its main role is to mitigate those demands, by helping cells regenerate energy quickly when demand increases.
Although your body produces some creatine naturally, supplementation can increase creatine concentration, in both muscle and in the brain [2].
How Does Creatine Work?
To understand creatine’s mechanisms, it helps to know a little bit more about ATP. ATP (or adenosine triphosphate) molecules are the currency of immediate energy that cells use to function. Whenever we perform physical activities that require short bursts of energy, whether that’s contracting a muscle, or remembering what we had for breakfast, our bodies use ATP to complete the action.
Unfortunately, our cells can’t store very much ATP for very long. Instead they rely on systems to replenish used energy molecules to keep up with demand.
This is where extra creatine comes in, through a process known as the creatine kinase/phosphocreatine energy system.
An enzyme called creatine kinase converts cellular creatine into phosphocreatine (PCr). Phosphocreatine in cells holds a reserve of phosphate. When ATP is used, it loses a phosphate, becoming adenosine diphosphate (ADP). Phosphocreatine can quickly donate its phosphate group to that ADP, turning it back into ATP to be used again when energy is required [3].
Why ATP Matters for Brain Function
Even while you're sleeping, your brain is always on. Neurons are communicating, processing information, maintaining electrical gradients, and making sure essential functions of life continue. All of this requires ATP energy.
One of the brain's most energy-demanding processes is maintaining the movement of sodium, potassium, and other ions across neuronal membranes, allowing neurons to communicate.
After neurons fire, ATP-dependent pumps help restore the conditions needed for the next signal. When energy availability is low, this process becomes less efficient [1].
Creatine and the Brain
Creatine helps support ATP availability when energy demands fluctuate.
It’s not a stimulant, and you shouldn’t expect to feel “switched-on” by creatine. It’s just there to support the body's existing energy-buffering system your brain already relies on.
Creatine’s activities may be especially relevant during periods when energy demand suddenly increases or when normal energy availability is low, such as prolonged mental activity, sleep deprivation, or certain metabolic stressors. [2]
Beyond energy availability, creatine supports a normal, healthy inflammatory response and has been shown to help mitigate the buildup of reactive oxygen species by coupling with ATP in the mitochondria, or by scavenging radical species outside the cell.
Here’s what clinical research has shown about creatine’s activities in the brain.
1. Creatine Supports Brain Energy and Mitochondrial Function
You may remember from Biology 101, that mitochondria are referred to as the “powerhouse of the cell” because they produce most of the ATP used for cellular activities.
Your brain contains enormous numbers of mitochondria, particularly in neurons that must maintain constant electrical and chemical activities. Mitochondria generate ATP, and the creatine kinase system helps transfer and buffer that energy so it goes where it's needed [3].
In terms of the benefits of creatine for brain health, this relationship between mitochondrial function and ATP availability is one of the most compelling biological explanations.
2. Creatine Supports Memory and Cognitive Performance
Storing memories is an active biological process that depends on adequate amounts of energy.
Every time you learn something new, networks of neurons have to communicate and connect differently. This process is known as synaptic plasticity, and it is essential for both learning and memory formation.
As such, researchers have investigated whether increasing creatine availability could help support memory and cognitive performance.
A 2023 systematic review and meta-analysis published in Nutrition Reviews examined randomized controlled trials of creatine supplementation and memory in healthy individuals.
The analysis found an overall improvement in memory performance associated with creatine supplementation, with potentially greater benefits in older adults [4].
Other studies have reported improvements in certain cognitive tasks, including measures of reasoning and working memory [5].
3. Creatine May Help the Brain During Sleep Deprivation
It can be so much harder to think clearly if you haven’t slept well.
Sleep deprivation affects attention, working memory, decision-making, and multiple aspects of brain metabolism. So, researchers are exploring whether creatine supplementation can help support cognitive performance when the brain is under the metabolic stress associated with insufficient sleep.
In a 2024 study published in Scientific Reports, researchers found that a single, high dose of creatine monohydrate in sleep-deprived participants was associated with improvements in certain measures of cognitive performance [6].
These findings suggest that creatine's effects may be particularly noticeable when the brain's energy demands are being challenged.
While creatine may help support some aspects of performance when you haven’t slept well, it cannot replace the restorative benefits of a good night’s sleep. Always practice good sleep hygiene and prioritize rest, and know creatine may be there to support you when it doesn’t work out as planned.
4. Creatine and Oxidative Stress
ATP production requires oxygen to produce energy. As part of normal metabolism, cells generate reactive oxygen species (ROS). ROS play useful roles in cellular signaling, but excessive ROS can also contribute to oxidative stress when they outweigh antioxidants in the cell.
Excessive oxidative stress can damage cellular membranes, proteins, and other structures involved in normal brain function. But, creatine may be able to help.
Creatine may help protect cellular energy balance under stressful conditions, and may help to mitigate pathways that lead to oxidative damage. [2,7] Some experimental studies have also suggested that creatine has antioxidant-related activities of its own.
5. Creatine and Healthy Brain Aging
As we age, energy metabolism, mitochondrial function, blood flow, and cellular resilience change in the brain, and can eventually affect cognitive performance. To some degree, this is just a normal and natural part of getting older.
Creatine supplementation could be especially useful in older adults, because as energy metabolism gets less efficient, cognitive demands may be more difficult to meet. Those are the physiological instances where creatine appears to provide the most support [8,10].
More recent analyses have also suggested possible memory benefits in older populations [4].
Remember, too, that the strongest evidence around creatine supplementation supports its role in physical performance and muscle function. These are also elements of health that are critically important for maintaining independence and quality of life as we get older, making creatine a great choice for both body and mind as we age.
Is Creatine Right for You?
Creatine is not just for athletes! As a naturally occurring compound involved in energy metabolism throughout your body, many non-athletes may also benefit from creatine supplements.
While athletes may use it to support strength and performance, creatine supplementation might benefit older adults, people with lower dietary creatine intake, and individuals interested in maintaining cognitive health.
That’s why BrainMD created Smart Creatine+, a creatine monohydrate supplement designed to support both physical performance and the cellular energy processes important for brain function.
Smart Creatine+
Creatine monohydrate is the most extensively researched form of supplemental creatine, and has decades of research supporting its effectiveness for increasing internal creatine stores [9].
Smart Creatine+ uses instantized creatine monohydrate, designed to disperse and dissolve more easily in water, without the gritty taste or bloating often associated with other conventional creatine monohydrate products.*
Top Benefits of Smart Creatine+
Smart Creatine+ is scientifically formulated to support:
- Brain energy metabolism and cognitive function
- Memory and mental performance
- Cellular energy production
- Muscle strength and exercise performance
- Exercise recovery and physical resilience
- Healthy aging and functional independence
Who Can Benefit from Smart Creatine+?
This potent supplement is recommended for those seeking to support cognition, memory, and physical performance.*
These individuals include:
Older Adults
Maintaining muscle strength and cognitive function becomes increasingly important with age. Creatine offers potential cognitive benefits in older populations [10].
Age-related loss of muscle mass and strength can make everyday activities more challenging than they once were. Creatine supplementation, especially when combined with resistance training, may help older adults improve muscle strength and lean tissue mass. [11]
For older adults interested in supporting both physical function and brain health, creatine may offer a useful nutritional strategy alongside regular exercise, adequate protein intake, and other healthy habits.
Active Adults
Creatine’s role in supporting repeated, high-intensity exercise is well-established at this point.
It can help replenish ATP during short bursts of demanding activity, making it useful for strength training, high-intensity cardio like sprinting, and sports that involve repeated moments of extreme effort. Over time, creatine’s activities may contribute to greater gains in strength and lean body mass [9].
Vegetarians and Vegans
People who avoid meat and fish generally consume less dietary creatine. Even though the body can produce some creatine, lower dietary intake may influence baseline creatine stores, particularly in muscle.
Some studies suggest that people with lower dietary creatine intake may experience greater cognitive benefits from supplementation [5].
Menopausal Women
During perimenopause and menopause, declining and fluctuating estrogen levels can affect muscle strength, body composition, sleep, and cognitive function.
Creatine supplementation, particularly when combined with resistance training, may help menopausal women improve muscle strength and preserve or increase lean muscle mass, and may indirectly support bone health [12,13]. Creatine’s potential benefits to cognitive function and instances of sleep deprivation further demonstrate the wide range of ways in which creatine can be an excellent support supplement for this particular population.
Quick Facts About Smart Creatine+
- 5 grams of creatine monohydrate per serving: A commonly researched daily amount for creatine supplementation.
- Instantized formulation: Designed to mix more smoothly and improve drinkability.
- Creatine monohydrate: The form with the strongest overall body of research for safety and physical performance.
- Supports ATP regeneration: Helps maintain the body's phosphocreatine energy system.
- Designed for daily use: Creatine works by supporting tissue creatine stores over time, rather than providing an immediate stimulant effect.
Smart Creatine+ Ingredients
Creatine Monohydrate
NutraAssure® iCreatine® is a premium, patented form of creatine monohydrate formulated for maximum absorption, superior solubility, and easy digestion.* One of only two creatine monohydrates in the world to fully comply with the USP Monograph (the global gold standard) for creatine monohydrate, iCreatine® may help support cognitive function, physical performance, and overall health.*
Smart Creatine+ FAQ
How should I take Smart Creatine+?
It’s recommended for adults to mix one scoop with water daily as a dietary supplement, preferably with a meal. When taking this supplement, it’s important to drink plenty of water throughout the day as creatine pulls water inside the cells.* Always use this product as directed by a doctor or healthcare professional.
Can this supplement support my cognitive health?
As a preventative measure, taking creatine may help support healthy brain aging and protect against cognitive decline and memory loss.*
Will this product make me drowsy if I take it during the day?
No. This supplement is designed to help support cognitive and physical performance and has no ingredients that can make you feel drowsy or fatigued.*
What makes this product different from the competition?
Unlike many forms of creatine, Smart Creatine+ offers instantized creatine, which dissolves completely in water.* That means the creatine reaches your muscles instead of floating around in your gut making you feel bloated or crampy.*
Do any other BrainMD products complement or enhance the effectiveness of this supplement?
Two of the best products to take alongside Smart Creatine+ are Brain & Memory Power Boost and Restful Sleep; they support cognition and help ensure you get quality sleep.* This combination of supplements can serve as the solid foundation for a well-balanced, brain-focused daily supplement routine.
Is this product safe to take during pregnancy?
As with any supplement, if you’re pregnant, nursing, taking medications, have a medical condition or have difficulty swallowing, consult with your doctor before use.*
Does this product have any side effects?
Creatine may cause stomach discomfort, water retention (weight gain), and diarrhea in some individuals.* Dehydration is another side effect if you don’t drink enough water throughout the day while taking the supplement.*
Can this product make me dependent or addicted?
Creatine is a naturally occurring compound in the body and doesn’t lead to dependence.
Does Smart Creatine+ contain any allergens?
No. It’s free of gluten, soy, corn, eggs, dairy, sugar, lactose, artificial colors or flavors, and GMOs.
Get Smart!
Smart Creatine+ is a multifaceted supplement, designed for anyone looking to support their cognitive and physical performance.*
Our advanced, no bloat, naturally instantized formula offers highly soluble and highly bioavailable creatine for improved absorption, drinkability, and digestion.*
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This article is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult your healthcare professional before starting supplements, particularly if you take medications, have a medical condition, or are pregnant or breastfeeding.
References
- Raichle, M. E., & Gusnard, D. A. (2002). Appraising the brain's energy budget. Proceedings of the National Academy of Sciences, 99(16), 10237-10239.
- Roschel, H., Gualano, B., Ostojic, S. M., & Rawson, E. S. (2021). Creatine supplementation and brain health. Nutrients, 13(2), 586.
- Wyss, M., & Kaddurah-Daouk, R. (2000). Creatine and creatinine metabolism. Physiological Reviews, 80(3), 1107–1213.
- Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2023). Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4), 416–427.
- Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: A double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society B: Biological Sciences, 270(1529), 2147–2150.
- Gordji-Nejad, A., et al. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports, 14, 4937.
- Arazi, H., Eghbali, E., & Suzuki, K. (2021). Creatine supplementation, physical exercise and oxidative stress markers: A review of the mechanisms and effectiveness. Nutrients, 13(3), 869.
- Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349–1362.
- Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
- Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in nutrition, 11, 1424972.
- Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 213-226.
- Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine supplementation in women's health: A lifespan perspective. Nutrients, 13(3), 877.
- Naddafha, S., Antonio, J., Kreider, R. B., & Stout, J. R. (2026). Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 23(1), Article 2668435.
