Beyond muscle: creatine's role in brain health

The brain - our fleshy supercomputer - is one of the most powerful and precious organs we have. Safely protected in its own bone dome and placed at the very top of the body like a crown, it’s clear that nature intended it to be honoured. We often focus on keeping it sharp with mental workouts and clever hacks, but there’s one vital element we tend to overlook: how we nourish it. Because true brain health isn’t just about what we do with our minds, it’s also about the nutrients we feed them.

Although it accounts for just 2% of our body weight, the brain consumes a whopping 20% of our daily energy. That’s why when we’re under-fuelled or dehydrated, we can feel it - cue brain fog, fatigue, low mood and poor concentration. 

Beyond energy, the brain thrives on nutrients like B vitamins, omega fatty acids, vitamin D and a not-so-new ally catching the attention of those in the know: creatine. Often associated with gym gains and muscle power, creatine is actually an important energy source for the brain too,  especially during periods of deep focus, emotional stress or cognitive demand.

Could fuelling your brain be the missing link to unlocking its full potential? Let’s dive in.

What is creatine?

Creatine is a naturally occurring compound which our clever body makes as well as obtains through food, particularly from meat and fish. It’s best known for its role in muscle performance, especially when paired with strength training and a protein-rich diet, however, its impact goes further than your workout gains. Creatine’s energy-giving powers are also vital for other energy hungry parts of the body such as the brain, immune and nervous systems.

Let’s talk creatine & energy.

 ATP (adenosine triphosphate) is your body’s version of a battery, it powers pretty much everything. But here’s the catch: we don’t store a huge amount of it. That’s where creatine comes in. When we top up our creatine stores (either through food or supplementation), the body turns some of it into phosphocreatine -  think of it as your portable power bank. When energy demand spikes, whether you’re in the gym or in back-to-back meetings,  phosphocreatine jumps in to recharge your battery (ATP stores) on the spot, so you can keep going without the crash. While it really shines during short bursts of intense effort, having a well-stocked creatine system is like having extra fuel in the tank,  helping the brain and body stay resilient under pressure.

Fuelling your mental energy

When you’re mentally switched on, whether you're deep in the parenting juggle,, studying for exams, or juggling the mental load of modern life - your brain is burning through energy at an incredible rate. The good news? It’s brilliantly equipped to draw on nutrients from your diet to keep you focused, resilient, and firing on all cylinders.

What we eat has a direct impact on how we think, feel and cope. Nutrients from polyphenol-rich foods like berries, spices, nuts, good-quality coffee, cacao or matcha, along with leafy greens and omega-rich fish, all help support mood, memory, and long-term brain health. 

Creatine also steps in as an unsung hero of brain health. It helps stabilise the energy supply within brain cells, supporting everything from memory and focus to mood and resilience. We make around 1–2g of creatine each day, and omnivorous diets,  particularly those that include red meat and fish, help maintain those levels to an extent. But research shows many women, especially those eating more plant-based or simply not getting enough animal protein, may not be hitting the mark. Supplementing with creatine can increase its levels in the brain making it a powerful tool for times of high mental demand or when your brain’s reserves are running low.

What does the science say?

Emerging research paints an exciting picture of creatine’s role in brain health. Supplementation has been shown to reduce mental fatigue, improve working memory, and support sharper thinking -  especially when under pressure, during stress, sleep deprivation or cognitive overload. One study even found that just a single (high) dose of creatine helped people think faster and more clearly after a poor night’s sleep. For new parents, night-shift workers, and early risers, this is pretty compelling stuff. There’s also promising data on creatine’s role in supporting mood,  particularly in women, who may naturally have lower levels due to eating less dietary creatine. It’s been linked to reduced symptoms of low mood and anxiety, potentially due to its impact on neurotransmitter balance and inflammation. And when it comes to ageing well? Creatine appears to help protect against cognitive decline by fuelling the brain’s neurons and even supporting BDNF,  a compound that acts like fertiliser for new brain cells.

Who might benefit most?

While creatine offers brain benefits for everyone, certain groups may feel the effects more noticeably. Those following a vegetarian or vegan diet, women, and the elderly typically have lower creatine stores to begin with, making supplementation particularly beneficial. Those under chronic stress, experiencing perimenopause or navigating sleep disruptions, may also find that creatine gives their cognitive stamina a meaningful boost. As with all supplements, It's not a miracle cure-all - but for many, it can be an effective way to support the brain’s natural rhythms, especially when paired with good sleep, nourishing food, and rest.

How much do you need?

The research is still unfolding, but studies suggest an intake of 3–5g daily over the long term is needed to saturate creatine stores and raise brain creatine levels to an effective threshold. That said, creatine isn’t a case of "more is more." Once your stores are full, any excess is simply flushed out. A slow-and-steady approach delivers results without overwhelming the body. As always, consistency is key, and pairing creatine with adequate hydration and a nutrient-rich diet can support better absorption and outcomes.

Pairing creatine with its nutrient allies

Like most things in the body, creatine doesn’t work in isolation. Pairing it with certain nutrients can amplify its benefits. Magnesium also supports ATP production and cellular energy, while taurine plays a role in brain cell signalling and hydration, making it a beautiful companion for mental focus. Vitamin D, too, is a critical player in brain health and mood regulation, and low levels have been linked to fatigue and depression. Consider this trio your cognitive support crew.

Supporting brain health through the brave lifestyle pillars

True cognitive vitality of course comes from a multi-layered, holistic approach. Our Brave Lifestyle pillars -  Eat, Move, Rest, Community, Nature and Mind -  each offer a unique way to nourish the brain. 

• Eat nutrient-dense, whole foods that supply key brain-loving nutrients. Move your body daily to improve blood flow and oxygen delivery to the brain.

• Rest deeply to support repair, detox and memory consolidation. 

• Nurture your social connections and spend time in nature to calm the nervous system. 

• Cultivate mindfulness practices that create space between thoughts - allowing your creativity, intuition and resilience to flourish.

The healthy brain stack

For those looking to create a daily ritual for cognitive clarity and mental resilience, our Healthy Brain Stack blends some of nature’s most effective allies. 

1. True Creatine+ lays the foundation for energy and focus, combining brain-supporting nutrients - creatine monohydrate, taurine, magnesium and vitamin D.

2. Matcha + Collagen offers clean, sustained caffeine plus L-theanine for calm alertness alongside MCT to fuel the brain and Lions Mane known to support cognitive function 

3. True Omegas+ provide omega-3s from algae which nourish the brain’s structure and help reduce inflammation.