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Introduction to Creatine

Creatine is a naturally occurring compound found in our muscles and brain that plays a crucial role in energy production. It is also widely supported nootropic for energy increase, brain function, memory stores. What happens and what are some benefits when we supplement with creatine? Its been shown to offer a wide range of benefits for both physical and cognitive performance.

Creatine and BDNF (Brain-Derived Neurotrophic Factor)

Creatine contains nitrogen compounds and is produced and synthesized in our bodies from reactions of amino acids. Arginine, Glycine and Methionine are the main amino acids that go through the process of creatine production. Primarily sourced from the and the liver, kidneys, and pancreas. Primarily located in the muscles and brain. Our bodies produce creatine however if we were to eat red meats and seafood that is another good form to increase levels of creatine. Then of course we have supplementation of creatine powder. Creatine monohydrate is the most beneficial form of create because it is bioavailable, and increases the plasma creatine levels, contents of creatine within tissues and helps with performance outcomes. 


Creatine has been shown to increase the production of BDNF. Brain derived neurotropic factor can help facilitate protein that promotes the growth and development of new brain cells. 



BDNF also plays a crucial role in neuroplasticity, the brain’s ability to adapt and change over time, which can enhance cognitive function.


Memory and Learning

By increasing BDNF levels, creatine supplementation can improve memory, learning, and overall cognitive performance.



Creatine has been found to have neuroprotective effects, It has been shown that creatine may enhance cognitive functions. This can be do to increasing the energy availability within brain cells. Creatine can protect against excitotoxicity, MPTP → The loss of dopamine in the striatum and the loss of dopaminergic neurons within the substantia nigra (Mid-brain Nucleus). Helping to safeguard the brain against damage and degeneration. Maintaining the integrity and core function of the mitochondrial membrane allows for the continuation of phosphocreatine system to act as a buffer for ATP.


Cognitive Enhancement

Supplementation with creatine can improve memory, focus, and overall cognitive function. Increasing cognitive functions, dopamine levels and mitochondria. Our brain consume energy at a high volume therefore the production of ATP is very important for cognitive functions. ATP production in the brain → Formed through oxidative phosphorylation of ADP ( Adenosine diphosphate), and then is catalyzed by ATP synthesis enzyme.


Neurological Disorders

Creatine may be beneficial for individuals with certain neurological conditions, such as Parkinson’s disease Alzheimer’s, and Huntington’s disease. The reduction of phosphocreatine in the brain can lead to any one of these degenerative diseases. Creatine has the capability to increase leveled of phosphocreatine within the brain, in turn helping to reduce or slow progression of degeneration.

Creatine and Muscle Power

1. Increased Strength

Creatine has been shown to enhance the body’s ability to produce adenosine triphosphate (ATP), the primary energy currency of cells, leading to improved strength and power output.

2. Enhanced Muscle Growth

Supplementing with creatine can stimulate protein synthesis, which can lead to increased muscle mass and size over time.

3. Improved Anaerobic Performance

Creatine helps to fuel high-intensity, short-duration exercises, such as weightlifting and sprinting, leading to enhanced anaerobic performance.

Creatine and Energy Levels

ATP Production

Creatine plays a crucial role in the production of ATP, the primary energy source within our body, which can help to improve overall energy levels and endurance.

Mitochondrial Function

Creatine has been shown to enhance the function of mitochondria. “Powerhouses” of cells which can lead to more efficient energy production.

Fatigue Reduction

Supplementing with creatine can help to delay the onset of fatigue during intense physical activity, allowing you to push harder and longer.

Hydration Support

Creatine can help to maintain proper hydration levels, which is essential for optimal energy and physical performance.

Conclusion and Key Takeaways


Comprehensive Benefits

Creatine supplementation offers a wide range of benefits for both physical and cognitive performance, including improved brain health, reduced postexercise soreness, increased muscle power, and enhanced energy levels.


BDNF Boost

Creatine can increase the production of BDNF, a crucial protein that promotes neurogenesis and neuroplasticity, leading to improved memory, learning, and overall cognitive function.


Supplementation Guidelines

For best results, follow a loading phase of 20 grams per day, followed by a maintenance dose of 5 grams per day, and time your intake around workouts or meals.


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