Creatine isn’t strictly a “muscle supplement”.
Ultimately it’s an energy supplement.
It helps regenerate ATP, which is the primary energy molecule your cells run on.
Your brain is the most energy-hungry organ, burning around 20% of your daily calories just to keep the lights on.
That’s why creatine can improve memory, focus, and mood, especially when you’re stressed or sleep-deprived.
The catch?
Your muscles absorb creatine much more efficiently than your brain.
That’s why studies on cognition use higher doses in the 10–30g range.
There’s no standardized approach for using creatine specifically for mental performance, but if you do experiment with higher intakes, split them into smaller doses and take them with food to minimize GI issues.
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Everyone tells you to take five grams of creatine per day, but what happens if you take 30? Well, turns out it actually can provide additional benefits, just not in the way that you might think. Researchers took sleep-deprived subjects and gave one group a single large dose of creatine and the other a placebo. The results were pretty interesting. Participants who took the creatine had faster reaction times, better memory recall, and greater ability on math and language tasks. It literally made them smarter. Now, this doesn’t mean that you should start mega dosing creatine every day, but it does add to the growing body of evidence showing that creatine isn’t just for your muscles.
