Update
CHANGE YOUR FLAVORS
At Ascent, we've always been committed to sharing the science behind what fuels your performance and your potential. We've broken down how creatine can amplify strength, endurance, and lean muscle mass when taken daily and paired with a workout routine. But there's more to the story.
Recently, a growing body of research has looked beyond the gym and into the brain. Emerging studies suggest that creatine may also support cognitive function and resilience during sleep deprivation(1,3,4). While we always stick to what's proven, the evolving science in this area is exciting and worth sharing with those who want to take their health and performance to the next level.
But first, a quick refresher. Creatine is a compound naturally found in your body, where it helps recycle adenosine triphosphate (ATP), your cells' main source of energy. While most of us associate creatine with muscle performance, your brain also burns through a surprising amount of ATP, especially during mentally demanding tasks or when you're low on sleep(2,5). That's where this next wave of research comes in.
Across several recent studies, researchers have explored how creatine affects memory, attention, and brain energy levels - especially when your brain is under stress.
1. Creatine and Sleep Deprivation
One area that's getting a lot of attention is how creatine may help protect cognitive performance when sleep is lacking. In one study, participants who took creatine before staying awake for 24 hours performed better on tasks involving balance, reaction time, and decision-making compared to those who didn't. They stayed sharper under pressure, suggesting creatine might help keep your brain in the game, even when you're running on empty(1).
2. Energy for Mental Performance
Another study found that creatine plays a key role in keeping the brain energized during mentally demanding tasks. Because the brain needs a fast supply of ATP to stay focused and alert, researchers believe creatine can help bridge the gap when your brain is working hard. This is especially important during moments when your mental "fuel tank" might otherwise dip - like during exams, deadlines, or long workdays(2) .
3. Working Memory and Intelligence
In a double-blind, placebo-controlled trial, participants who took creatine daily for six weeks showed significant improvements in working memory and intelligence scores. We're not talking small changes here. Those taking creatine completed more tasks correctly and showed faster processing speed. The takeaway? When your brain has the energy it needs, it's ready to fire on all cylinders(4).
4. Cognitive Support for Women
Studies have started to uncover how creatine may uniquely support women's brains, particularly in times of stress or sleep loss. The frontal lobe - the part of the brain responsible for things like memory, mood, and focus - tends to show lower creatine levels in women. When life gets busy and sleep takes a hit, creatine may help women stay sharp and steady, even when life gets hectic(1,3,4,5,6).
Creatine has sparked a lot of questions among women, and if you've ever wondered whether it's right for you, we Debunked Creatine Myths for Female Fitness to help clear things up.
5. Early Evidence and the Need for More Research
Although findings are promising, it's important to note that the results vary across individuals and studies. Some trials have shown clear improvements, while others did not find measurable differences. The most consistent effects seem to show up when the brain is under higher energy demand, like when you're feeling mentally drained and running on too little sleep (2,7).
The research is still unfolding, and while we won't claim creatine is a brain-boosting supplement just yet, the evidence suggests its benefits could extend beyond muscle alone. For those already supplementing with creatine for fitness, these cognitive insights are an added bonus worth watching.
As always, we recommend choosing a creatine that meets the highest standards for purity and quality. Ascent's Clean Creatine is made with Creapure, a premium source of creatine monohydrate. It's formulated to help amplify your strength, endurance and lean muscle mass when taken daily and paired with a workout routine. It's Informed Sport Certified and free of unnecessary ingredients, so you can fuel your body with confidence.
While some studies have looked to creatine use in the context of mental performance, more research is needed before conclusions can be made about recommended amounts. Creatine continues to surprise researchers with its versatility, and we're excited to keep exploring where the science leads. Whether you're chasing performance gains or looking to stay sharp under pressure, creatine may play a bigger role than we once thought.
Want to learn more? Check out our Clean Creatine and see how it can support your goals!
Benton, D., & Donohoe, R. (2011). The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. The British journal of nutrition, 105(7), 1100–1105. https://doi.org/10.1017/S0007114510004733
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
Rae, C. D., & Bröer, S. (2015). Creatine as a booster for human brain function. How might it work?. Neurochemistry international, 89, 249–259. https://doi.org/10.1016/j.neuint.2015.08.010
Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings. Biological sciences, 270(1529), 2147–2150. https://doi.org/10.1098/rspb.2003.2492
McMorris, T., Harris, R. C., Swain, J., Corbett, J., Collard, K., Dyson, R. J., Dye, L., Hodgson, C., & Draper, N. (2006). Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology, 185(1), 93–103. https://doi.org/10.1007/s00213-005-0269-z
Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients, 13(3). https://doi.org/10.3390/nu13030877
Gordji‑Nejad, A., Matusch, A., Kleedörfer, S., Patel, H. J., Drzezga, A., Elmenhorst, D., Binkofski, F., & Bauer, A. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports, 14(1), Article 4937. https://doi.org/10.1038/s41598-024-54249-9