Apart from helping you improve muscle growth, your protein powder may also protect your brain from decline and dementia. 

Researchers from the University of Kansas have found that consuming creatine as a supplement in any form can help improve memory and potentially reduce the risk of Alzheimer’s disease. 

Usually found in the body’s muscles, creatine is an organic compound made of amino acids (simple proteins) that is also found in the brain. 

It is produced by the liver, pancreas and kidneys and is critical in maintaining the brain’s memory, attention span, energy production and processing speed. 

Previous research has shown that lower levels of creatine in the brain is associated with cognitive decline.

And while low creatine levels are not a direct cause of dementia, they could lead to less energy production, which may worsen a person’s memory.

In a new study, scientists found that patients suffering from Alzheimer’s disease who took 20 grams of creatine for eight weeks showed an 11 percent increase in their brain’s creatine levels and a slight increase in cognitive and memory tests.

Lead author Dr Matthew Taylor, assistant professor of dietetics and nutrition at KU School of Health Professions, said: ‘There has been evidence in other populations that giving a higher dose of creatine does change brain creatine levels, but seeing it change in Alzheimer’s patients was really exciting. That 11 percent is a significant increase.’

Researchers from the University of Kansas have found that consuming creatine as a supplement in any form can help improve memory and prevent Alzheimer’s disease 

Alzheimer’s disease is one of the most common forms of dementia and mostly affects older adults. About 7.2million people in the US 65 and older live with the condition and over 100,00 die from it annually. 

The Alzheimer’s Association estimates that by 2050, nearly 13 million Americans will be living with the condition.

Creatine supplements, typically priced about $2.40 per serving and taken by as many as 20million Americans, are usually bought by those looking to enhance athletic performance and muscle growth. 

They are most commonly available in both capsules and powder form. 

For the trial, 19 Alzheimer’s patients were given 20g of creatine monohydrate, a powder they could mix into a beverage of their choice, every day for eight weeks. 

According to experts, the standard dose of creatine recommended for people looking to boost their muscle strength and athletic performance is 5g per day. 

But since natural creatine produced in the body goes to the muscles first and whatever remains trickles to the brain, researchers gave patients 20g in hopes more would travel there.

The participants also underwent blood tests, MRI scans and took cognitive evaluations before taking the supplement, after four weeks and again after eight weeks to measure creatine levels and memory and cognitive improvement. 

Along the 11 percent increase in brain creatine levels, results showed the participant’s overall cognitive abilities, including attention, memory, language, and executive functions, slightly improved.

Additionally, their capacity to think logically and problem-solve also increased marginally. The participants’ ability to accurately and fluently read, as well as to pay attention to a singular object also showed significant improvement. 

According to experts, the standard dose of creatine prescribed to people looking to boost their muscle strength and athletic performance is 5g per day

The Alzheimer’s Association estimates that by 2050, nearly 13 million Americans will be living with the condition

The study authors wrote: ‘The cognitive improvements observed in this study are also promising, as Alzheimer’s disease is a progressive disease with expected decline over time. 

‘We hypothesized that memory and executive function, the most affected domains in Alzheimer’s disease would benefit from creatine monohydrate supplementation.’

Dr Matthew Taylor, assistant professor of dietetics and nutrition at KU School of Health Professions and lead author

Alzheimer’s disease is believed to be caused by the development of amyloid plaques and tau tangles in the brain – which damage and kill cells.

Amyloid protein molecules stick together in brain cells, forming clumps called plaques. While tau proteins twist together in fiber-like strands called tangles. 

The plaques and tangles block the ability of the brain’s neurons to send electrical and chemical signals back and forth. Over time, this disruption causes permanent damage in the brain that leads to Alzheimer’s disease.

While there is no clear cause of the disease, experts believe it can develop due to genetic mutations and lifestyle choices, such as physical inactivity, unhealthy diet and social isolation.

However, the scientists involved in this study also believe that low creatine levels can cause problems with the quantity of energy produced in the brain and how the organ uses it. 

Results showed the participant’s overall cognitive abilities, including attention, memory, language, and executive functions, significantly improved by two percent

Low energy levels due to a lack of creatine can significantly impair cognitive processes like attention, memory, and decision-making while also affecting mood and emotional regulation. 

This can increase the progression of Alzheimer’s disease in individuals and worsen their ability to perform basic tasks. 

Therefore, the 11 percent increase in brain creatine levels observed in this study provides hope for Alzheimer’s patients looking to slow down the progression of their condition.  

It remains unknown the exact relationship between creatine and dementia.  

Dr Taylor noted that additional research is needed to understand how the supplement can improve cognition.

This not the first time scientists have uncovered the benefits of creatine supplements on the brain. 

A 2018 Experimental Gerontology found that taking the supplement orally may improve short-term memory, as well intelligence and logical reasoning in healthy adults. 

The 2025 study was published in Alzheimer’s & Dementia: Translational Research & Clinical Intervention journal in May 2025.

But creatine has also come under fire, suspected of leading to water retention, bloating and GI upset, hair loss and an increased risk of kidney damage.