Your Brain On Creatine

Why scientists now say the nutrient fuels mental performance, not just your biceps.

I take 5g creatine first thing every morning. And—this is new for me—sometimes, I take additional doses during the day. I explain why in this piece.

Creatine has officially outgrown the weight room. Emerging research shows it’s not just about stronger muscles—it may also fuel sharper brains, steadier hormones, and healthier aging.

I thought I’d written an exhaustive guide on creatine earlier this year…including the way it transformed my energy and recovery, and yes, even fueled visible changes in my body composition. But the studies haven’t slowed down; multiple academic journals have published research on how creatine positively impacts our brains since my last deep dive.

Like the health geek I am, I—virtually—attended the recent Creatine Conference in Germany, where researchers from around the world pointed to one clear theme: creatine isn’t just for the gym anymore. From brain performance to mental health, the data is piling up. One expert even argued it should be recognized as a public health nutrient.

For my Gold Star (paid) subscribers, I’m sharing what’s new and exciting—especially the cognitive benefits—and why creatine continues to be one of just three supplements I take every single day (along with essential amino acids and protein powder).

Here’s the science behind how I’m personally dosing it right now…