Creatine – for Fixin’ Up Your Brain!

October 29, 2025, Mount Shasta, CA. When your brain runs low on energy, how can you charge it up again?

Well, turns out there is something you can do. Well-tested, non-toxic, inexpensive, and easy. This was explained by nutrition researchers presenting at the 2025 Food and Nutrition Conference and Expo. They say there’s one nutrient many of us could use: creatine.

[… this is an extract from MSN news article, 10/28/2025:
https://www.msn.com/en-us/health/other/what-happens-to-your-brain-when-you-take-creatine/ar-AA1PnGXS …]

Quick Summary

Co-presenter Eric S. Rawson, Ph.D., FACSM, CSCS, adds, “We now have evidence that you can ingest creatine and increase the amount of creatine in your brain—just like you can with muscles—and it can provide more energy to your brain, especially during times when you need more energy.”

For decades now, we’ve mostly heard about creatine from muscle-building magazines, because bodybuilders take it to help build bigger muscles. But turns out, the way it works is super-effective for powering up your brain.

“Creatine helps to support the brain when the brain is under stress,” says Nguyen. “It helps to maintain that brain energy supply when the demand is elevated.”

For example, when a person experiences a traumatic brain injury, physicians have long known that brain-creatine levels often decrease, and that means that replacing it through food and supplementation becomes important. And research shows supplementing with creatine can support recovery after injury, and it may even have protective effects if taken before an injury occurs. In studies of people with such injuries, creatine supplementation reduced hospital duration, improved overall recovery, and reduced symptoms like headaches, dizziness and fatigue.

You Don’t Need a Head Trauma to Benefit

• By providing better energy, it appears to help with depression
• Helps your brain to function, even when tired or sleep-deprived
• Appears to help memory and recall for older folks

What Dosage is Recommended?

There’s no official guideline, but we know that a somewhat higher dosage is required to cross the blood-brain barrier so as to get in there and get to work. As little as 10mg a day *may* help, but more likely the best results will come from 20-30mg each day. I take this each day, split into two doses. It’s about 1.5 to 2 level teaspoons if you bought creatine monohydrate. (I get this on Amazon, from the Now supplement line. It’s tasteless, and I add my first dose to the morning coffee, and the second to a hot herbal/green-tea/cacao drink in the afternoon.)

SUMMARY: Creatine is a nutrient that offers more than just building muscle—it can provide significant benefits for the brain. Creatine may help the brain recover from traumatic brain injury, reduce risk of depression, support brain function even when sleep deprived and may improve memory. There’s no official dosage for brain benefits, experts and studies indicate something between 10 to 30 grams per day often works.

PS: And be sure to check out my triple-threat article, a surprising, longevity boost from three ingredients (caffeine, nicotine, & carnitine). Note that this article includes a link so you can download my research document showing what I uncovered about studies of these three.)