Creatine boosts muscle — but could it recharge the brain?

It’s long been a favourite of bodybuilders, athletes and gym-goers, but creatine is now gaining attention for another potential benefit: brain health.

Experts say the supplement, one of the most widely researched in sports science, may also support memory, focus, and even protect against neurodegenerative diseases.

WATCH THE VIDEO ABOVE: The benefits of creatine for older Australians.

“Creatine actually donates the extra rechargeable unit for the molecule of ATP,” dementia expert Dr Damian Holsinger told 7NEWS, likening it to topping up the body’s batteries.

“Without ATP, you will not be able to breathe.

“You will definitely be dead because ATP is the energy source.

“It’s like the electricity in the building. It’s what powers the entire body.”

He said the brain consumes vast amounts of energy, even during sleep, and creatine helps replenish it.

“Imaging studies have shown that after you actually take creatine supplements, there’s an increase in creatine in the frontal lobes of the brain ... and also in the hippocampus, which is where we store all our long-term memory.”

Studies are still in their early stages, but Holsinger said some trials have found improvements in working memory in people with Alzheimer’s.

“Not overall cognition, but certain forms of memory ... in some, episodic memory. In others, short-term memory. In others, working memory.”

He stressed more large-scale trials are needed, but believes creatine shows “a positive take” for future treatment of brain disease.

Exercise physiologist Dr Daniel Hackett said creatine has been proven for decades in sport and performance.

“Creatine supplementation ... can be quite beneficial, especially for recreational and athletes, just to help top up those stores of this substance within the muscles,” he said.

“With the increase in muscle mass, particularly among bodybuilders, it’s a very useful aid ... not just for building the muscle, but also to do the training.

“Being able to recover and do more within the training will likely lead towards being able to build bigger muscles and a more impressive physique.”

Gym owner Joey Yusnanda said it should be “a staple in anyone’s fitness regime”.

“Creatine is one of the most widely researched, studied and proven supplements out there,” Yusnanda said.

Onyx Gym manager Mick Abood, who has been taking creatine for eight years, told 7NEWS that he noticed a change “within the first few weeks“.

“I noticed I could train heavier for longer, I could recover easier on my off days, and I felt mentally sharper as well.”

Older Australians may benefit too.

Hackett said creatine could also play a role in healthy ageing.

“As we age, the muscles tend to become smaller or atrophied ... with exercise or resistance training and creatine (together) can help to reverse some of the detrimental effects of ageing on the muscle, which could be important when it comes to people that are frail ... to improve their quality of life, reduce the risk of falls, and other complications associated with falls.

“It allows individuals, older individuals, to also have a greater quality of life and a longer life where they’re more active”.

Despite its popularity, experts warn creatine does come with risks.

Hackett said most problems occur at very high doses.

“During that period (loading phase), it can cause some individuals to have gastrointestinal discomfort.”

He added that while kidney damage fears in healthy people have largely been “debunked”, those with pre-existing conditions or on medication should seek medical advice before using it.

“Depending on the source, depending on the dose, depending on the individual, there can be exceptions to the rule.”

As Yusnanda pointed out, not everyone will notice results: “There are people that are non-responders ... It’s not for everyone”.

And there is growing evidence that if you use the creatine for your muscle growth — it won’t help much for the brain.

While studies are still in the early stages, experts are hopeful the rising public interest in the supplement will lead to better research and safer use.