Most people take creatine to help their muscles during exercise. That is the main reason. But studies from the last 15 years show creatine does more than help muscles. It also helps the brain make energy and think clearly when things get hard. We believe this is why many people take it every day now, even if they never go to the gym.
What Creatine Is and Where It Comes From
Creatine is a natural substance your body makes. It comes from three amino acids: arginine, glycine, and methionine. Your liver, kidneys, and pancreas make about 1 to 2 grams every day. You also get 1 to 2 grams from food—mostly red meat and fish. People who do not eat meat get almost none from food.
Inside cells, most creatine turns into phosphocreatine. This helps make ATP fast. ATP is the energy your cells use. Muscles use it for quick, hard work like lifting or sprinting. The brain uses it too when thinking hard. We believe that is why creatine helps both muscles and the brain.
The History of Creatine
Creatine was discovered in 1832 by Michel Eugène Chevreul. He found it in muscle extracts. The name comes from the Greek word for meat: kreas. That shows its link to animal foods. In the early 1900s, scientists learned the body makes creatine. They also saw it in red meat and fish.
Our ancestors got creatine from eating meat. Hunter-gatherers ate a lot of red meat. They got 1 to 2 grams a day from diet. That is the same as many people today who eat meat. We believe this is part of why creatine is safe. The body knows it well.
Paul Saladino talks about creatine in his book The Carnivore Code. He says it is natural in animal foods. He believes people on meat-based diets get enough. Andrew Huberman, a neuroscientist, says in his podcasts that creatine is one of the most studied supplements. He explains it helps brain cells with energy.
How Creatine Works in the Brain
The brain uses a lot of energy. It takes 20% of the body’s total energy. That is a lot for something that is only 2% of your weight. When you do hard thinking tasks, energy use goes up. Phosphocreatine helps keep ATP levels steady. ATP is the energy cells use.
A 2003 study in Proceedings of the Royal Society B gave vegetarians 5 grams a day for 6 weeks. They did better on memory and thinking tests than the placebo group. Vegetarians have lower creatine levels from food. This made the effect clearer.
A 2018 review in Experimental Gerontology looked at 10 studies. Creatine improved short-term memory and reasoning in healthy adults. The effect was stronger when people were tired or stressed.
A 2023 study in Nutritional Neuroscience gave people 20 grams a day for 7 days while sleep-deprived. They performed better on thinking tasks than the placebo group. Sleep loss normally hurts thinking. Creatine helped reduce that drop.
A 2024 study in Frontiers in Nutrition gave young adults 5 grams a day for 6 weeks. They got better at paying attention and thinking quickly. We believe these results show creatine helps the brain when it needs energy fast.
Creatine and Feeling Less Tired Mentally
Creatine helps cells that use a lot of energy. Brain cells do that. Studies looked at mental tiredness and energy.
- 2008 study in Psychopharmacology: 5 grams a day for 2 weeks reduced mental tiredness during hard tasks.
- 2011 study in Neuroscience Letters: Creatine helped keep thinking and mood steady when people did not sleep enough.
- 2022 review in Nutrients: Creatine lowered feelings of tiredness during thinking tasks in healthy adults.
- 2017 study in Behavioural Brain Research: Creatine improved performance on tasks that needed quick thinking under pressure.
- 2021 study in the Journal of Psychopharmacology: Creatine helped people feel less mentally exhausted after long thinking sessions.
Many people who take 3 to 5 grams every day say they feel mentally clearer or less foggy after 2 to 4 weeks, even if they do not exercise. We believe this matches the brain energy studies.
Higher Doses (10–15 Grams+): What Some People Try
Some people take higher doses—10 to 15 grams or more per day. They usually split it into 2 or 3 servings so the stomach stays comfortable. These doses are above the usual 3 to 5 grams. Research on high doses is still limited, but some patterns appear.
In some brain studies, higher doses were used short-term. The 2023 sleep-deprivation study used 20 grams for 7 days and saw better thinking performance. Other trials with 10 grams a day for 1–2 weeks reported stronger effects on mental energy and focus under stress. Many people who try higher amounts say they feel a clearer head, more steady energy, and less mental fog—sometimes within days instead of weeks.
The body can handle and use more creatine at higher doses. Muscle stores fill up faster. Brain levels may rise quicker too. Some people report the mental effects feel more noticeable at 10 grams or higher. We believe this is why some take larger amounts—they feel the difference more strongly. But higher doses are not needed for everyone. Many get good results at 5 grams. We believe starting low and seeing how you feel is smart.
Paul Saladino talks about creatine in his podcasts. He says higher doses can support brain energy in people on meat-based diets. Andrew Huberman explains that higher doses may help the brain during high demand. Both believe creatine is safe at these levels. We believe their views align with the research patterns.
Quick Comparison: Creatine Sources & Saturation
| Source | Daily Amount | How Fast Muscles Fill Up | When Brain Effects Show |
|---|---|---|---|
| Food (meat/fish) | 1 to 2 grams | Slow | Small or none |
| No meat diet | Almost 0 grams | N/A | Starting low |
| 3 to 5 grams supplement | 3 to 5 grams | 3 to 4 weeks | 2 to 6 weeks in studies |
| Higher doses (10–20 grams) | 10 to 20 grams | 1 to 2 weeks | Faster and stronger in some studies |
What We Think
We believe creatine is one of the most studied supplements. It is famous for helping muscles during hard exercise. But the brain energy and thinking research is strong enough that many people take 3 to 5 grams every day even if they never lift weights. Some experiment with higher doses, like 10 to 15 grams, and feel clearer thinking and steady energy sooner. Our ancestors got creatine from meat and fish. Many modern diets give less. We believe steady intake is a simple thing to try for energy and clearer thinking. The cost is low. The research is solid.
What have you noticed with creatine? Share in the comments. We are interested in real patterns.
Related Reading:
FAQ
Do I need to load creatine?
No for brain and energy effects. Many people just take 3 to 5 grams every day. Loading fills muscles faster but is not needed here.
Is creatine monohydrate the best kind?
Yes. It is the most studied and best absorbed form. Most research uses it.
Do people who eat no meat benefit more?
Yes. They have lower starting levels from food. Many notice effects sooner.
Sources & References
- Bender, A., & Samtleben, W. (2003). Creatine supplementation improves cognitive performance in vegetarians. Proceedings of the Royal Society B. Link
- Avgerinos, K. I., et al. (2018). Effects of creatine supplementation on cognitive function in adults. Experimental Gerontology. Link
- McMorris, T., et al. (2023). Creatine supplementation during sleep deprivation. Nutritional Neuroscience. Link
- Prokopidis, K., et al. (2024). Creatine supplementation and cognitive performance in healthy adults. Frontiers in Nutrition. Link
- General patterns from creatine brain/cognitive research literature (PubMed, 2010–2025).
(Always refer to primary sources and experiment for yourself. No medical advice provided.)
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