Creatine: The Cognitive Super-Supplement?

We all know creatine is the king of gym supplements. It helps you lift heavier, recover faster, and look fuller. But emerging research suggests its benefits might stop at the neck—they might go straight to your brain.

Beyond the Biceps

Creatine monohydrate works by replenishing ATP (adenosine triphosphate), your body's primary energy currency. While muscles demand a lot of ATP during a heavy squat set, your brain is an energy hog too. It consumes about 20% of your body's metabolic energy despite being only 2% of your weight.

When your brain is under stress—think sleep deprivation, complex problem solving, or intense focus—it burns through ATP rapidly. If you can't replenish it fast enough, cognitive performance dips. This is where creatine steps in.

The 20g Threshold

Standard dosing for muscle saturation is usually 5g per day. However, some studies investigating cognitive benefits have utilised higher loading phases or sustained higher doses (sometimes up to 20g) to see significant effects, particularly in stressful situations.

Research has shown that creatine supplementation can improve:

• Short-term memory
• Intelligence and reasoning tasks
• Mental fatigue resistance (especially when sleep-deprived)

Should You Take 20g?

Before you start scooping half the tub, context matters. The "mega-dosing" protocols are often short-term loading phases. For most people, a consistent daily intake of 5g is sufficient to saturate both muscle and brain tissue over time (about 3-4 weeks).

However, if you are in a period of high cognitive demand—exams, crunch time at work, or severe sleep restriction—ensuring your creatine stores are topped off is a low-risk, high-reward strategy.

"Creatine isn't just for bodybuilders. It's a fuel source for high-performance tissue, whether that's your quads or your prefrontal cortex."

The Verdict

If you want to think as clearly as you lift, keep that daily scoop non-negotiable. It's one of the cheapest, safest, and most effective tools in your arsenal.