Creatine Could Help Your Attention Span, Memory, And Mood

For almost a year now, I’ve been taking creatine to get stronger and age better.

The supplement, traditionally associated with gym bunnies hoping to bulk up, is increasingly becoming known for effects like a better mood, an easier menopause, and better cognitive ability, too.

Some research suggests it could help to extend your attention span, too.

What is creatine? 

It is not a steroid-style supplement. Creatine is a naturally occurring compound produced in our bodies by our liver, kidneys, and pancreas.

We also get about half of our creatine intake from our diet through foods like red meat, milk, and seafood.

Creatine is an energy source that helps your muscles to contract. It contributes to adenosine triphosphate (ATP) production, which helps to power our bodies, especially during exercise.

That’s partly why it’s associated with greater strength and better muscle growth. It can make running that extra kilometre, or pushing that added rep, a bit easier.

How might creatine help with attention span, memory, and mood? 

OK, that explains why athletes sometimes take creatine.

But scientists are researching creatine’s effect on our brains, too.

It might, for instance, help your brain to use energy more efficiently, potentially boosting your cognitive ability.

Speaking to the University of Missouri Health, neurologist Dr Kamal Ashraf said: “The brain is a huge consumer of energy in the body. Creatine helps replenish those energy sources to help us think better and keep our mental health strong”.

A systematic review of studies from 1993-2024 concluded that creatine may have “beneficial effects on cognitive function in adults, particularly in the domains of memory, attention, time, and information processing speed”. 

And a narrative review found that creatine might help to manage the symptoms of depression, too.

How much creatine should I take? 

Speaking to HuffPost UK previously, GP and medical director of Midland Health, Dr Rupa Parmar, warned that creatine has “limitations” and isn’t ideal for everyone. 

“If you have kidney disease or bipolar disorder, creatine may make symptoms worse,” she said. “It’s always a good idea to talk to a GP before introducing any new supplement into your diet.”

However, if you can safely take it, about 3-5g a day seems to be well-tolerated and effective (overdoing it can lead to “gastrointestinal issues like diarrhoea and bloating,” Dr Parmar told us).