Creatine, a popular supplement among athletes and gym enthusiasts, may offer unexpected benefits in reducing the risk of Alzheimer’s disease, according to emerging research. While traditionally used to enhance muscle strength and workout performance, creatine is now being investigated for its potential cognitive benefits.
Creatine is naturally found in protein-rich foods such as meat, fish, and dairy products. Many athletes supplement with higher doses to boost physical performance. However, recent studies have suggested that creatine might also support brain health by improving energy metabolism.
Neurologist Dr. Baibing Cheng, who discussed the topic in a viral TikTok video, highlighted a recent pilot study published in the Alzheimer’s and Dementia journal. The study involved participants with mild cognitive impairment or early-stage Alzheimer’s disease who took creatine supplements for eight weeks. Results showed a modest improvement in working memory and processing speed, alongside an 11% increase in brain creatine levels measured by magnetic resonance spectroscopy.
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Dr. Cheng explained, “Creatine supports ATP production, which is essential for cellular energy. Since Alzheimer’s involves metabolic dysfunction in the brain, creatine could help address this aspect.” However, he cautioned that these findings are preliminary, coming from a small sample size with no long-term data, and that creatine should not be seen as a cure or preventive treatment at this stage.
Experts emphasize the importance of maintaining a healthy lifestyle—regular exercise, a Mediterranean-style diet, quality sleep, blood pressure and sugar management, social interaction, and cognitive stimulation remain critical components for brain health. Supplements like creatine are not substitutes for these proven approaches.
Additionally, Dr. Cheng alerted those with kidney problems or who take certain medications to seek medical advice before using creatine supplements. The supplement market lacks stringent regulation, leading to variability in product quality and safety.
The University of Kansas study suggests promising avenues for further research, but more extensive clinical trials are needed to understand creatine’s role fully in Alzheimer’s prevention and treatment.
In the meantime, the NHS recommends established strategies to reduce dementia risk, including a balanced diet, maintaining healthy weight, regular physical activity, limiting alcohol, quitting smoking, and staying socially engaged.