Posted on September 22, 2025 by Kate Halsall

Creatine hit the news this weekend : BBC News and Creatine. Creatine has long been known and used as a supplement in the fitness world, prized for its ability to improve strength, power, and muscle recovery. But recent headlines suggest that its benefits may extend further — into mental performance, mood, and overall well-being. In this post, we’ll explore what the latest research says, what’s still unclear, and what to consider if you’re thinking of using creatine beyond its traditional role.

What Recent Studies Are Showing

  • Cognitive and brain health
    Several studies are suggesting that creatine might help with short-term memory, focus, and mood. There are hints it could help under conditions of sleep deprivation or stress. It might also support recovery in brain injury.
  • Differences by diet / baseline levels
    People who get less creatine from diet—vegetarians, vegans, or those eating very little red meat/fish—may see greater benefit. Also, as people age, creatine levels in muscle and perhaps brain may decline, so supplementation could help more in older adults.
  • Formulation and product quality
    Most strong evidence is around creatine monohydrate. Alternative forms (e.g. creatine ethyl ester, nitrate, etc.) are marketed, but have less proven benefit or could be more expensive without added value. There are also reports of “creatine gummies” under-dosing or mislabelling.

What Remains Unclear / Risks to Consider

  • Robustness of cognitive effects
    Many of the studies are small, short term, or under specific test conditions. More high-quality, long-term randomised trials are needed to establish who benefits, by how much, and under what circumstances.
  • Doses & protocols
    Debate continues over loading vs maintenance dosing, ideal dosages for cognitive vs physical benefits, timing, etc.
  • Safety and side effects
    Generally, creatine is considered safe at standard doses for healthy individuals. Some may experience mild side effects (water retention, bloating). But anyone with kidney issues or other medical conditions should consult a healthcare professional. Also, product purity and accurate labelling are issues.
  • Marketing vs evidence
    Some products are sold with promises not yet well substantiated; consumers should be wary of hype and make sure the product is credible (trusted brands, third-party testing, etc.).

Practical Guidance If You’re Considering Creatine

Start with diet: Ensure your diet includes sources of creatine (meat, fish). For some, diet alone may already provide enough.

  • If supplementing: choose creatine monohydrate as the first choice — simple, well studied, generally effective.
  • Dose wise:
    • Optional loading phase (e.g. ~20 g/day split doses for 5-7 days), followed by maintenance (~3-5 g/day)
    • Or skip loading and just do maintenance from the start (it takes a bit longer to fill up stores).
  • Check product labels and quality: Look for third-party testing, avoid products that don’t disclose exact dosage or that have mixed reviews.
  • Be realistic and patient: Effects may take weeks; not everyone gets strong cognitive effects, especially if baseline diet is good.

Conclusion

Creatine is no longer just those who are trying to build muscles or athletes. The growing body of research suggests its potential to support cognition, mood, and general health — especially in certain populations (e.g. those with lower dietary intake, older adults). But the evidence is still evolving. If you’re considering using it, do so with informed caution: stick with proven forms (monohydrate), reliable sources, and realistic expectations. As always, consult with a healthcare provider, particularly if you have existing health conditions.