Continuous creatine supplementation, traditionally associated with increased athletic performance, has shown benefits that extend beyond the sporting context. Recent evidence indicates a positive impact on mental health, cognition, and various clinical conditions. Creatine plays a fundamental role in cerebral energy metabolism, and its supplementation can increase brain stores, favoring cognitive functions, especially in situations of metabolic stress, such as sleep deprivation, mental fatigue, and aging. Studies suggest improvements in memory, attention, and decision-making, particularly in populations with low baseline creatine levels, such as women, vegans, and the elderly.
In the context of mental health, there is evidence that creatine may alleviate symptoms of depression and anxiety, possibly by restoring brain energy homeostasis. In women, supplementation may contribute to reducing fatigue related to the menstrual cycle and have positive effects on mood and cognition at different stages of life, including pregnancy and menopause. In vegans and vegetarians, who have lower endogenous creatine reserves, supplementation may improve physical and neuropsychological performance.
Furthermore, creatine has been studied as an adjunct in clinical conditions such as sarcopenia, cachexia, neurodegenerative diseases (Parkinson's, Huntington's), recovery from traumatic brain injury, and chronic fatigue, with promising results in muscle preservation, neuroprotection, and improvement of functional capacity. There is also evidence of an antioxidant and anti-inflammatory effect, relevant for populations exposed to oxidative stress and systemic inflammation, such as public safety professionals.
Creatine monohydrate remains the preferred form, and dose adjustment is important to maximize benefits and avoid adverse effects, especially with chronic use. In summary, current medical literature supports the continuous use of creatine as a safe and effective strategy to promote physical, mental, and cognitive health in diverse populations, extending far beyond the sports context.
