Cognitive Effects of Creatine Supplementation

Mechanism of Action

• Creatine works by increasing phosphocreatine stores in both muscle and brain tissue, enhancing ATP regeneration during high-energy demanding activities 1

Supplementation Protocol

• For potential cognitive benefits, protocols similar to those used for physical performance can be followed, with a loading phase of ~20g/day divided into four 5g doses for 5-7 days, and a maintenance phase of 3-5g/day as a single dose 1, 2
• Lower-dose approaches (2-5g/day for 28+ days) may also be effective 1
• Taking creatine with protein/carbohydrates (~50g) may enhance uptake through insulin stimulation 1, 2

Safety Considerations

• Creatine is generally considered safe when used following appropriate protocols, with the primary side effect being a potential 1-2kg increase in body mass, typically due to water retention 1, 2
• In kidney donors or those with kidney concerns, caution is warranted as creatine has been associated with rhabdomyolysis in rare cases 3, 4

Clinical Implications

• The UEFA nutrition guidelines acknowledge that creatine "may also support brain function" beyond its established physical benefits 2