Creatine has been the go-to supplement for athletes and those seeking to enhance their physical performance for years. However, new research has revealed its potential benefits for the brain , particularly in older adults.

Recent studies show that high doses of creatine (20g/day for at least one week) can have significant effects on cognitive function , including improvements in memory, focus, and problem-solving ability.

How does it work in the brain?

Creatine acts as a quick energy backup in the body's cells. In the brain, it helps maintain energy balance during periods of intense cognitive demand or decreased blood flow, which is common in older adults.

When the brain has more access to available energy, it can process information more efficiently , improve attention, and delay mental fatigue.

Why is it useful for older adults?

As we age, our neurons lose their ability to regenerate and respond. Increasing brain energy levels could prevent or delay cognitive decline , and even improve the quality of life for people at risk of dementia or Alzheimer's.

Furthermore, creatine is an inexpensive supplement, easy to obtain, and with very few side effects if administered under supervision.

Is it safe to consume creatine?

For cognitive effects, studies have used high doses for short periods (20g/day for 7 days), followed by a maintenance phase. As always, it is necessary to consult a doctor before starting any supplementation, especially if there are pre-existing medical conditions.

This new line of research positions creatine as much more than a sports supplement , and could become a key tool for active and healthy brain aging.