Creatine for the Brain?
A New Study Suggests Cognitive Benefits of a Popular CrossFit Supplement
Prepared by the CrossFit Medical Society with contributions from Dr. Janette Watkins and Jennifer Pishko, MS Nutrition Education
CME Article: Smith, A. N., Choi, I.-Y., Lee, P., Sullivan, D. K., Burns, J. M., Swerdlow, R. H., Kelly, E., & Taylor, M. K. (2025). Creatine monohydrate pilot in Alzheimer's: Feasibility, brain creatine, and cognition. Alzheimer's & Dementia: Translational Research & Clinical Interventions, 11, e70101. https://doi.org/10.1002/trc2.70101
Key Takeaways
Creatine is a manageable, everyday supplement for a wide range of people—not just competitive athletes.
Creatine may support cognitive health and mental sharpness, not just physical performance.
CrossFit coaches have a unique opportunity tto position creatine as both a performance enhancer and a long-term health tool.
Creatine monohydrate has long stood as one of the most well-researched, widely used, and effective supplements in athletic performance. In CrossFit, where intensity, power output, and repeatability of effort are foundational, creatine has earned its place in the daily stack of thousands of athletes. But recent scientific literature is shifting the conversation beyond barbells and box jumps. A new era of creatine research reveals promising benefits not only for physical performance, but for cognitive function and long-term neurological health. For CrossFit coaches, affiliate owners, and athletes alike, this demands attention—and perhaps a reframing of how we talk about supplementation inside the box.
According to the CrossFit Level 1 Training Guide, the foundation of fitness lies in maximizing work capacity across broad time and modal domains. This definition encompasses short, intense bursts of output as well as sustained effort across longer durations. [1] The energy systems that drive this performance—phosphagen, glycolytic, and oxidative—must be trained and supported appropriately. Creatine plays a direct role in the phosphagen system, which fuels movements lasting under ten seconds such as heavy Olympic lifts, sprint efforts, box jumps, and gymnastic explosiveness. By increasing the body’s available phosphocreatine stores, creatine supplementation improves the regeneration of ATP, the cellular currency of energy. [2] This translates to more power, more reps, and better recovery between short work intervals. Making it particularly relevant for high-intensity, multi-modal fitness.
Emerging research continues to elevate creatine’s role beyond muscle and into domains directly related to brain health, including cognitive function, resilience to sleep deprivation, mood stabilization, and even depression treatment. The same metabolic pathways that support muscular contraction—namely mitochondrial energy regulation, ATP synthesis, and neural membrane stability—are also foundational to healthy brain function. These shared mechanisms have paved the way for investigations into whether creatine can truly “fuel the brain” as effectively as it fuels the body. Creatine, when used adjunctively with therapy or treatment, may reduce depressive symptoms. [3] Collectively, these findings underscore creatine’s potential as a dual-purpose intervention—enhancing both physical performance and mental well-being.
A pilot study by the University of Kansas Medical Center investigated creatine supplementation in adults with Alzheimer’s disease, revealing early positive indicators that creatine could bolster brain health and cognitive function, even in older individuals experiencing cognitive decline. This 8-week study included 20 older adults diagnosed with Alzheimer’s disease. Each participant took 20 grams of creatine daily which is about four times the amount an athlete will typically use. Researchers wanted to know if this dosage was safe and manageable, if it would boost creatine levels in the brain, and if it would have any measurable effects on cognition. The results were promising. Brain creatine levels increased by 11%, and participants showed measurable improvements in working memory, reading comprehension, and executive function. [4] Furthermore, significant gains were noted in fluid cognition, which encompasses mental flexibility and problem-solving. These are not merely statistics; they signify practical enhancements that contribute to improved daily functioning and greater independence. [5]
Perhaps more surprisingly, participants tolerated the high dose well, with minimal side effects and high compliance. This reinforces creatine’s strong safety profile and highlights its potential as a low-cost, accessible intervention for supporting cognitive health. As the authors note, creatine not only enters the bloodstream but also crosses the blood–brain barrier to help fuel brain cells. That’s critical because the brain—like muscle—relies on a steady supply of energy to function well. This finding may help reframe creatine not merely as an athletic aid, but as a healthspan tool. [6]
Even more impressive, these gains happened without adding exercise. CrossFit athletes already benefit from the mental sharpening effects of regular functional training, which is well established as a cognitive enhancer. But this study suggests that creatine may compound those effects, providing additional support in memory, focus, and neuroprotection, particularly as athletes age or experience neurological stress. [7] It’s not just a “performance” supplement —it’s a potential brain-boosting tool. Creatine helps regenerate ATP and supports mitochondrial function, both of which are essential for energy production and often impaired in neurodegenerative diseases like Alzheimer’s. [8]
Of course, like all pilot studies, this one has its limitations. It was small, did not include a placebo group, and lasted only eight weeks. But it’s the first human study to show that creatine supplementation may improve brain creatine levels and cognitive performance in people with Alzheimer’s disease. These early findings support the need for larger studies and suggest creatine might also promote healthy aging.
Another study published in Scientific Reports examined the acute effects of a single high-dose creatine intervention on cognitive performance under sleep deprivation—an all-too-common experience in today’s workforce and among competitive athletes. In a double-blind, placebo-controlled trial, participants were kept awake for over 21 hours and subjected to repeated cognitive testing and brain scans via 1H- and 31P-magnetic resonance spectroscopy. The group that received creatine performed significantly better in memory tasks, reaction time, and logical reasoning tests compared to placebo. [9] Furthermore, they maintained more stable brain pH levels and preserved high-energy phosphate compounds, suggesting that creatine buffered the metabolic stress of sleep loss.
For CrossFit coaches and athletes, this research opens up an exciting new view of a familiar supplement. While creatine has long been used to build strength and speed recovery, it may now also be seen as a way to protect brain health. This “double win” makes it even more valuable: support for both today’s workouts and tomorrow’s cognitive health. It reinforces the idea that training isn’t just about what happens in the gym—it’s about setting yourself up for a longer, healthier life. By promoting creatine as part of a holistic approach to performance and wellness, coaches can help athletes invest not only in better lifts and faster times, but also in sharper thinking, better memory, and long-term mental resilience.
Physiologically, this makes sense. Creatine supports ATP regeneration not only in muscle but in neurons. The brain, while representing only ~2% of body weight, consumes over 20% of the body’s energy. [10] Maintaining sufficient energy stores is critical to neuroplasticity, memory consolidation, and executive function, particularly in states of fatigue or cognitive demand. In the context of training, coaching, and everyday life, this means creatine could help you not just lift more, but think sharper.
These neurological benefits stack on top of creatine’s already well-established role in muscular recovery. A 2024 study published in Nutrients explored how 28 days of creatine preloading affected muscle recovery following eccentric exercise—a protocol designed to induce muscle damage. Compared to placebo, the creatine group recovered strength more rapidly, maintained better range of motion, experienced less swelling, and reported lower levels of soreness over the 168-hour post-exercise window. [11]
Coaches can use this emerging research to reframe how they talk about creatine—with a focus not just on performance, but on long-term health. With early evidence showing benefits for memory and cognitive function, coaches can position creatine as a smart addition to any member’s wellness routine. When paired with the CrossFit lifestyle, creatine becomes a powerful, science-backed strategy for building both physical strength and cognitive resilience over time.
For those who regularly supplement with creatine—especially CrossFitters—it’s important to recognize that elevated serum creatinine levels are common and don’t necessarily indicate impaired kidney function. Creatine is metabolized into creatinine, which can temporarily skew standard renal markers. To ensure accurate evaluation, always inform your healthcare provider about your creatine use, and consider requesting a cystatin C–based test or combined eGFR estimate. This approach ensures clarity and prevents unnecessary alarm. [12]
The bottom line? Creatine doesn’t just power your workouts—it might power your mind for the long haul.
Action Items for Coaches
Whiteboard briefs – Highlight that creatine supplements support both performance and brain health.
Member check-ins – Recommend creatine as a simple, safe tool for strength, recovery, and longevity.
Coach education to ensure safe, evidence-based dosing protocols are used (typically 3–5g/day for maintenance).
Community workshops on supplements that support training longevity and cognitive health.
Footnotes:
Glassman, G. (Ed.). (2022). CrossFit Level 1 Training Guide (2022 ed.). CrossFit, LLC. https://library.crossfit.com/free/pdf/CF-L1-Training-Guide_English.pdf
Guimarães-Ferreira L. Role of the phosphocreatine system on energetic homeostasis in skeletal and cardiac muscles. Einstein (Sao Paulo). 2014 Jan-Mar;12(1):126-31. doi: 10.1590/s1679-45082014rb2741. PMID: 24728259; PMCID: PMC4898252.
Juneja, K., Bhuchakra, H. P., Sadhukhan, S., Mehta, I., Niharika, A., Thareja, S., Nimmakayala, T., & Sahu, S. (2024). Creatine supplementation in depression: A review of mechanisms, efficacy, clinical outcomes, and future directions. Cureus, 16(10), e71638. https://doi.org/10.7759/cureus.71638
Smith, A. N., Choi, I.-Y., Lee, P., Sullivan, D. K., Burns, J. M., Swerdlow, R. H., Kelly, E., & Taylor, M. K. (2025). Creatine monohydrate pilot in Alzheimer's: Feasibility, brain creatine, and cognition. Alzheimer's & Dementia: Translational Research & Clinical Interventions, 11, e70101. https://doi.org/10.1002/trc2.70101
Ibid.
Forbes, S. C., Cordingley, D. M., Cornish, S. M., Gualano, B., Roschel, H., Ostojic, S. M., Rawson, E. S., Roy, B. D., Prokopidis, K., Giannos, P., & Candow, D. G. (2022). Effects of creatine supplementation on brain function and health. Nutrients, 14(5), 921. https://doi.org/10.3390/nu14050921
Ibid.
Candow, D. G., Forbes, S. C., Ostojic, S. M., Prokopidis, K., Stock, M. S., Harmon, K. K., & Faulkner, P. (2023). “Heads up” for creatine supplementation and its potential applications for brain health and function. Sports Medicine, 53(Suppl 1), 49–65. https://doi.org/10.1007/s40279-023-01870-9
Gordji-Nejad, A., Matusch, A., Kleedörfer, S. et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep 14, 4937 (2024). https://doi.org/10.1038/s41598-024-54249-9
Candow, D. G., Forbes, S. C., Ostojic, S. M., Prokopidis, K., Stock, M. S., Harmon, K. K., & Faulkner, P. (2023). “Heads up” for creatine supplementation and its potential applications for brain health and function. Sports Medicine, 53(Suppl 1), 49–65. https://doi.org/10.1007/s40279-023-01870-9
Yamaguchi, S., Inami, T., Ishida, H., et al. (2024). The Effect of Prior Creatine Intake for 28 Days on Accelerated Recovery from Exercise-Induced Muscle Damage: A Double-Blind, Randomized, Placebo-Controlled Trial. Nutrients, 16(6), 896. https://doi.org/10.3390/nu16060896 ↩
Longobardi I, Gualano B, Seguro AC, Roschel H. Is It Time for a Requiem for Creatine Supplementation-Induced Kidney Failure? A Narrative Review. Nutrients. 2023 Mar 18;15(6):1466. doi: 10.3390/nu15061466. PMID: 36986197; PMCID: PMC10054094.
