Creatine Monohydrate: The Most Underrated Supplement for Brain Health

It's Not Just for the Gym Bros

For years, creatine had a reputation: big tubs, neon branding, and exclusively for people lifting heavy weights. But recent research has shifted the narrative completely.

Creatine isn't just a muscle fuel—it's brain fuel.

How It Works

Your brain is an energy hog. It consumes about 20% of your body's calories despite being only 2% of your weight. Just like your muscles, your brain cells rely on ATP (adenosine triphosphate) for energy.

Creatine helps replenish ATP rapidly. When your brain is under stress—like during sleep deprivation, complex problem solving, or aging—creatine acts as a backup battery.

The Science

• Memory: Studies suggest 5g of creatine daily can improve short-term memory and intelligence in vegetarians (who don't get creatine from meat).
• Fatigue: It significantly reduces mental fatigue during demanding cognitive tasks.
• Neuroprotection: Emerging research links it to protection against neurodegenerative diseases.

How to Take It

• Dosage: 3-5 grams per day.
• Timing: Doesn't matter. Morning, night, or post-workout.
• Type: Stick to Creatine Monohydrate. It's the most researched, cheapest, and most effective form. Skip the fancy liquid or buffered versions.

Side Effects?

Very few. Some people experience bloating if they take too much at once ("loading phase"), but if you stick to 5g daily, you likely won't notice anything but better focus and strength.