What are the cognitive benefits of creatine monohydrate and how significant are they?

Creatine monohydrate offers several cognitive benefits. It is widely recognized for supporting brain function by serving as a fuel source. It enhances cognitive performance and supports prefrontal cortical networks, which are crucial for concentration and focus 1 2.

Research indicates that creatine can improve cognitive outcomes, particularly in contexts such as sleep deprivation, aging, and high-altitude environments 3. Moreover, studies have shown significant cognitive benefits related to the regulation of energy production systems in the brain, particularly after traumatic brain injuries (TBI). Creatine supplementation was associated with dramatic decreases in headache frequency and reductions in fatigue and dizziness in pilot studies 4 5.

While many associate creatine primarily with physical performance, its neurological impacts are growingly appreciated. For instance, it might assist in mild depression by supporting mood regulation circuits in the brain, particularly benefiting those not consuming meat, which naturally contains creatine 2.

Though these benefits are noteworthy, it should be emphasized that creatine is not a treatment for neurodegenerative diseases or a cure for conditions like depression or cognitive disorders. The safety profile of creatine is strong, with typical dosages around 5 grams per day being both effective and well-tolerated 6 2.