A study shows creatine to be a powerful brain booster

What is creatine?

Creatine is a substance naturally synthesised by our bodies from 3 amino acids: arginine, glycine and methionine.

The pancreas, liver and kidneys produce around 1 to 2 g a day, i.e. about half of our daily intake.

In omnivores, the other half is provided by the diet, more specifically animal products such as red meat and dairy products (1).

Vegetarians, on the other hand, must rely solely on endogenous production.

Creatine is transported in the bloodstream to the muscles as a priority, with 95% of the human body's creatine concentrated in muscle tissue (2).

The rest is stored in the heart, testicles and brain. Its main biological function is to support cellular energy production.

When it enters cells, it binds with phosphate to form phosphocreatine.

This accelerates the recharging of ATP (adenosine triphosphate), which is the main source of energy for myocytes (muscle cells) (3).

This is why bodybuilders particularly appreciate creatine supplements to optimise their training and, more specifically, to improve their explosiveness.

It has been established that creatine increases physical performance during short-term, high-intensity exercise sessions (4).

Creatine is a cognitive stimulant, according to one study

What if creatine also affected the brain?

That’s the possibility raised by a 2024 study published in Scientific Reports, which points to a potential nootropic effect — an ability to enhance cognitive and cerebral function — during periods of intense fatigue (5).

In this randomised, controlled, double-blind crossover trial, 15 healthy subjects were subjected to 21 hours of sleep deprivation on two occasions over a minimum period of 5 days.

During both experiments, each participant received a single dose of creatine (0.35 g/kg) and a placebo, in random order.

They then carried out a series of cognitive tests at intervals of 3 hours, 5.5 hours and 7.5 hours after the product was administered.

Creatine was found to induce changes in high-energy brain phosphates, leading to improved cognitive performance and faster information processing.

A systematic review published in 2024 supports this hypothesis (6).

It suggests that creatine monohydrate supplementation has significant benefits for cognitive function in adults, particularly in terms of memory and attention span.

Women, adults aged between 18 and 60 and people suffering from certain health conditions would be the most likely to benefit.

Creatine and nootropic substances: brain-boosting nutrients you should know about

What type of creatine should I choose?

When it comes to supplementation, the forms of creatine that are best tolerated from a digestive standpoint are those that are most soluble in water: the more soluble they are, the less likely they are to 'precipitate' and cause gastrointestinal discomfort.

With this in mind, choose creatine in its active monohydrate, pyruvate and phosphate forms (all three combined in our synergistic 3-Creatine formula) (7).

When it comes to brain nutrition, there are other, more conventional alternatives to creatine.

The role of phosphatidylserine on neurons

A member of the phospholipid family, phosphatidylserine is a major component of neuronal membranes.

Concentrated in their inner leaflet, it directs the action of protein kinase C, which is involved in the processes of memorisation and learning (in PS 100, it is associated with DHA, an omega-3 fatty acid that helps maintain normal brain function) (8-9).

Bacopa monnieri and memory

Widely used in Ayurvedic medicine, the nootropic Bacopa monnieri plant has also captured the interest of neuroscience experts as a 'memory booster'.

In addition to its strong antioxidant potential, it is thought to regulate the synthesis of certain neurotransmitters (including acetylcholine, which helps to consolidate memories) while improving cerebral blood flow (10).

These properties are essentially attributed to its bacosides (which is why our Bacopa Monnieri extract is standardised to 20% bacosides).

Alpha-GPC, sodium R-lipoate and L-phenylalanine

Some of the latest generation ingredients have recently strengthened the arsenal of substances dedicated to neuroprotection.

These include alpha-GPC and sodium R-lipoate, which increase the production of acetylcholine, and L-phenylalanine, a precursor of tyrosine considered to be a 'stimulant' of cerebral energy (all these cutting-edge compounds can be found in the exceptional Neuro-Nutrition Formula) (11-13).

Green tea's L-theanine and attention

Research has also focused on the effects of L-theanine in green tea on cognitive function.

Already known for its relaxing effects, this psychoactive molecule is also thought to have an impact on attention, working memory and executive functions (our L-Theanine supplement offers a powerful dose of 400 mg a day) (14).

Some formulations combine L-theanine with Bacopa monnieri to refocus its action on cognitive activity (like Smart Pills, which also contains vitamin B12, taurine, caffeine and an extract of Gingko Biloba, associated with improved cerebral reactivity) (15).