🧠 Creatine — Why 10g a Day Might Be the Best Investment for Your Brain and Body
Creatine Is Not Just for Bodybuilders Anymore
For decades, creatine has been a go-to supplement in the strength and conditioning world — known for improving muscle mass, performance, and recovery. But new research shows that creatine may offer benefits far beyond the gym.
What the Research Now Shows
Recent studies suggest that creatine supplementation supports brain function, especially in high-stress, high-performance individuals like athletes, executives, and students.
🔍 Key Benefits of Creatine at 10g/day:
✅ Improves short-term memory and mental fatigue resistance
✅ Enhances decision-making and cognitive performance under sleep deprivation
✅ Supports brain energy metabolism (ATP regeneration)
✅ May reduce symptoms of depression and mood disorders
“Creatine supplementation has neuroprotective and cognitive-enhancing effects, particularly under stress or fatigue.”
— Avgerinos et al., Exp Gerontology, 2018
“10g of creatine per day may offer greater cognitive benefits than the standard 3–5g dose in populations under cognitive load.”
— Wallimann et al., Subcell Biochem, 2007
Creatine and Muscle: Still Elite
Let’s not forget — creatine is still one of the most well-researched and effective ergogenic aids for muscular power, strength, and recovery.
Increases intramuscular water retention (cell hydration = growth environment)
Boosts power output in short-duration exercise
Speeds up muscle recovery between sessions
“Creatine monohydrate remains unmatched in its effectiveness for strength training.”
— Rawson & Persky, J Int Soc Sports Nutr, 2007
How to Use Creatine Properly
Dosage: Start at 10g/day (split into 2 doses if needed to avoid GI issues)
Type: Use creatine monohydrate, the most studied and effective form
Timing: Morning or post-workout — consistency matters more than timing
Hydration: Drink plenty of water for best absorption and cellular hydration
Final Thoughts
If you train hard, think hard, or lead a high-performance lifestyle, creatine is one of the few supplements that benefits both your brain and body. And at ~$0.10 per serving, it might be the most cost-effective upgrade you can make this month.
