Creatine & the Brain: A New Frontier in Alzheimer's Prevention

Creatine, widely recognized for its role in enhancing muscle performance, is now emerging as a potential powerful ally in neuroprotection, healthy aging and metabolic optimization. Recent studies suggest that creatine supplementation may improve cognitive function and could play a role in reducing the risk of Alzheimer's disease.

Understanding Creatine and Alzheimer's Disease

Creatine is a naturally occurring compound synthesized in the body from amino acids- primarily glycine, arginine, and methionine. It acts as a rapid energy reserve by helping regenerate adenosine triphosphate (ATP), the primary energy currency used by cells to power everything from muscle contractions to cognitive processes. While the majority of creatine is stored in skeletal muscle, it is also found in the brain, where it plays a role in supporting mental clarity, focus, and neuroprotection.

The body naturally produces a small amount of creatine—about 1 gram per day—and you can get modest amounts from food sources, like red meat and fish. However, these levels are typically not sufficient to fully saturate your body’s creatine stores, particularly if you follow a plant-based diet. For optimal support of both brain and muscle function, the NIH recommends a daily intake of 3–5 grams of creatine.

Alzheimer's disease is the most common cause of dementia among older adults. It is defined as a progressive neurodegenerative disorder characterized by memory loss, cognitive decline, and behavioral changes. In 2025, an estimated 7.2 million Americans aged 65 and older are living with Alzheimer's dementia, a number projected to nearly double to 13.8 million by 2060, barring the development of medical breakthroughs to prevent or cure the disease. (https://pmc.ncbi.nlm.nih.gov/articles/PMC12040760/) 

Creatine's Potential Role in Brain Health

Creatine is one of the most researched dietary supplements, with over 1000 peer reviewed papers backing its benefits, efficacy, and safety profile. Excitingly, emerging research indicates that creatine supplementation may enhance brain bioenergetics, potentially offering neuroprotective effects. In animal models of Alzheimer's disease, creatine supplementation has been shown to improve brain energy metabolism, reduce pathological biomarkers, and enhance cognitive performance. (https://pmc.ncbi.nlm.nih.gov/articles/PMC10594571/) 

A recent pilot study involving human participants with Alzheimer's disease reported that an eight-week regimen of creatine monohydrate supplementation led to increased brain creatine levels and improvements in cognitive function . These findings suggest that creatine may help counteract the energy deficits observed in Alzheimer's disease, potentially slowing disease progression. (https://www.psychologytoday.com/us/blog/the-modern-brain/202505/new-research-on-creatine-monohydrate-for-alzheimers-disease) 

Looking Ahead

While these preliminary findings are promising, it's important to approach them with cautious optimism. The current evidence is based on small-scale studies, and larger, randomized controlled trials are necessary to confirm creatine's efficacy and safety in the context of Alzheimer's disease.

Nonetheless, the potential of creatine to support brain energy metabolism presents an intriguing avenue for future research. As our understanding of Alzheimer's disease evolves, exploring such novel interventions could be key in developing effective prevention and treatment strategies.

The evidence-based recommended dose for creatine supplementation is 3–5 grams per day. This amount has been shown to safely and effectively support brain function, cellular energy production, and overall metabolic health. If you’re considering adding creatine to your supplement routine, remember that consistency is essential—daily use is key to maintaining optimal creatine levels and reaping long-term health benefits.