Research indicates that supplemental creatine can support brain energy metabolism and, in certain groups, produce modest cognitive benefits. Caroline Rae University of Sydney reported improvements in working memory and intelligence test performance in vegetarians after short-term creatine supplementation, suggesting benefit where dietary creatine intake is low. Mechanistically, researchers such as Andrew J. Greenhaff University of Nottingham have described how creatine helps regenerate ATP, the brain’s primary energy currency, which can support high-demand cognitive tasks.
Who benefits most
People with chronically low dietary creatine intake frequently show the clearest effects. Vegetarians and vegans often have lower baseline brain creatine because they do not consume meat, a primary dietary source. Older adults may also be more likely to benefit because normal aging can reduce brain energy reserves, making supplementation potentially helpful for maintaining mental processing speed. Acute stressors that rapidly increase brain energy demand, such as prolonged sleep deprivation or intense mental fatigue, are situations where short-term supplementation has shown promise in improving attention and memory in some trials.
Risks, dosing, and practical considerations
Cultural and territorial factors shape who might consider supplementation. Populations with predominantly plant-based diets or limited access to animal foods may have lower natural creatine intake, while athletic subcultures are more familiar with creatine practice. Environmental and economic context can affect access and choices, making dietary counseling and targeted testing a practical first step in many communities.
Taken together, creatine supplementation is most worth considering for people with low dietary creatine or those facing acute high cognitive demand, while decisions should be informed by medical history and guidance from healthcare professionals.