Nootropic profile
Creatine
Creatine is a naturally occurring compound that serves as a rapid energy buffer in the brain via the phosphocreatine/ATP system. Increasingly recognised as a nootropic, it supports memory, processing speed, and mental resilience under stress - with particular benefits for vegetarians and during sleep deprivation.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Creatine?
Creatine is a nitrogenous organic acid synthesised endogenously from glycine, arginine, and methionine. Whilst best known for athletic performance, the brain accounts for roughly 20% of total energy expenditure, making efficient energy metabolism critical for cognitive function.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- Maintenance: 3–5 g of creatine monohydrate daily.
- Loading (Optional): 20 g per day for 5–7 days, then 3–5 g maintenance.
- Acute Cognitive Stress: 0.35 g/kg (~20–25 g) for sleep deprivation, effects lasting up to 9 hours.
Watch out for
- General Safety: Classified as "likely safe" for up to five years. One of the most well-studied supplements available.
- Common Side Effects: Initial weight gain (1–3 kg from water retention), mild GI discomfort during loading.
- Kidney Function: No adverse effects on kidney function in healthy adults. May raise serum creatinine on blood tests.
- Drug Interactions: Potential interactions with nephrotoxic medications and diuretics.
The science, if you're curious.
- Phosphocreatine rapidly donates its phosphate group to ADP to regenerate ATP, ensuring neurons have immediate energy access during high demand.
- Stabilises mitochondrial membrane potentials and maintains ATP levels under metabolic stress, protecting neurons from excitotoxicity and oxidative damage.
- May influence serotonergic and dopaminergic systems, potentially enhancing acetylcholine synthesis.
- Functions as a key osmolyte in the CNS, helping regulate intracellular water content.
Where to find it
- Red Meat: Beef and pork (~4–5 g/kg). Herring is particularly high (~6.5–10 g/kg).
- Fish and Poultry: Salmon, tuna, chicken (3–5 g/kg).
- Creatine Monohydrate: The gold standard supplement form with ~99% bioavailability.
The research
Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials
Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D - Experimental Gerontology
Creatine supplementation improves short-term memory and reasoning, especially in vegetarians and during mental stress.
Creatine supplementation and cognitive performance in elderly individuals
McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A - Neuropsychology, Development, and Cognition. Section B, Aging, Neuropsychology and Cognition
Creatine supplementation significantly improved working memory and spatial memory in elderly individuals.
Frequently asked
Creatine is a naturally occurring compound that serves as a rapid energy buffer in the brain via the phosphocreatine/ATP system. Increasingly recognised as a nootropic, it supports memory, processing speed, and mental resilience under stress - with particular benefits for vegetarians and during sleep deprivation.
The main benefits people report from Creatine are: Cognitive Enhancement, Energy, Focus, Longevity, Memory, Mood, Stress Relief.
Maintenance: 3–5 g of creatine monohydrate daily.Loading (Optional): 20 g per day for 5–7 days, then 3–5 g maintenance.Acute Cognitive Stress: 0.35 g/kg (~20–25 g) for sleep deprivation, effects lasting up to 9 hours.
General Safety: Classified as "likely safe" for up to five years. One of the most well-studied supplements available.Common Side Effects: Initial weight gain (1–3 kg from water retention), mild GI discomfort during loading.Kidney Function: No adverse effects on kidney function in healthy a...
Phosphocreatine rapidly donates its phosphate group to ADP to regenerate ATP, ensuring neurons have immediate energy access during high demand.Stabilises mitochondrial membrane potentials and maintains ATP levels under metabolic stress, protecting neurons from excitotoxicity and oxidative damage.May...
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