Creatine’s Brainpower: New Research on Alzheimer’s, Sleep & Cognitive Health

I really don't know why people still have negatives feelings towards taking creatine. Here is some new research regarding Creatine. I am a personal trainer and Nutritionist working in Pontcanna, Cardiff.

🏋️‍♂️ Beyond the Gym: Creatine as a Brain Supplement

For years, creatine has been known as a muscle-building staple.

But the latest research shows it may also help boost brain energy, support memory, and protect against cognitive decline.

> “We’ve known creatine fuels muscles. Now we’re learning it may fuel minds too.” – Dr. David Allen, CABA Study Lead

1️⃣ Alzheimer’s Breakthrough

📍 CABA Study – University of Kansas Medical Center (2025)

Protocol:

20 g/day creatine monohydrate for 8 weeks

Participants: Older adults with Alzheimer’s disease

Key Outcomes:

✅ +11% increase in brain creatine (via MRI spectroscopy)

✅ Moderate improvement in working memory & executive function (NIH cognitive tests)

💬 “This is the first time we’ve seen measurable creatine uptake in the Alzheimer’s brain,” said researchers.

🔗 Full Study on PubMed

2️⃣ The Muscle–Brain Axis Theory

📍 Frontiers in Nutrition Review (2025)

Suggests creatine boosts brain health indirectly through muscles

Links to BDNF release, neurotransmitter balance, and better energy supply to the brain

Could explain why physically active people often see greater mental benefits from creatine

🔗 Read the Review

3️⃣ Sleep-Deprivation Rescue

📍 Scientific Reports, 2024

Test:

Participants stayed awake 21 hours

Received single high dose creatine: 0.35 g/kg bodyweight

Findings:

✅ Improved brain energy markers (PCr/Pi, ATP, pH)

✅ Faster processing speed despite severe fatigue

🔗 Full Study

4️⃣ Meta-Analysis: Who Benefits Most?

📍 Nutritional Neuroscience, 2024

Review of 16 RCTs found:

Memory & processing speed improvements

Benefits stronger in:

Women

Adults aged 18–60

Those with neurological conditions

No consistent change in executive function

⚠️ 2025 corrigendum clarified attention benefits were not statistically significant.

🔗 Meta-Analysis

📊 Key Findings at a Glance

Study Type Dose Participants Main Outcome

Alzheimer’s Pilot (2025) 20 g/day Alzheimer’s patients ↑ Brain creatine + cognitive gains

Muscle–Brain Axis (2025) — Review Creatine may work via muscle health

Sleep-Deprivation (2024) 0.35 g/kg (1 dose) Healthy adults Better brain energy & performance

Meta-Analysis (2024) 3–20 g/day 16 RCTs Memory & processing speed improved

💡 What This Means for You

For older adults: Creatine could support brain energy and memory

For high-performers: A tool to combat mental fatigue under stress or sleep loss

For everyone: Possible long-term cognitive benefits, especially alongside regular exercise

📚 References

1. Allen, D.D., et al. (2025). Creatine to Augment Bioenergetics in Alzheimer’s: Pilot Trial Results. Journal of Alzheimer’s Disease. PubMed

2. University of Kansas Medical Center. (2025). KUMC News

3. Xu, L., et al. (2024). Creatine supplementation and cognitive performance: A meta-analysis of RCTs. Nutritional Neuroscience. PubMed

4. Frontiers in Nutrition. (2025). Corrigendum: Meta-analysis on creatine and cognition. Frontiers

5. Hoffmann, U., et al. (2024). Creatine supplementation improves brain energy metabolism during sleep deprivation. Scientific Reports. Nature

6. Frontiers in Nutrition. (2025). Creatine and the muscle–brain axis: A review. Frontiers