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Creatine– Not Just for Muscles
Creatine monohydrate has been a well-known supplement for improving strength and exercise performance. However, recent research suggests its benefits extend beyond the gym. Dr. Deryk Harting of Chambers Medical Group, one of the highest rated car accident medical doctor care teams in Florida, discusses Creatine and its advantages.
Creatine is a naturally occurring compound made from the amino acids glycine, arginine, and methionine. While about 95% of the body’s creatine is stored in skeletal muscle, the brain also relies on creatine to produce adenosine triphosphate (ATP), which is the primary energy source for every cell in the body. During periods of physical or mental stress, ATP levels become depleted. Creatine helps replenish these energy stores, allowing brain cells to function more efficiently.
A 2024 meta-analysis published in Frontiers in Nutrition analyzed 16 randomized controlled trials involving nearly 500 participants. Researchers found that creatine supplementation improved memory, attention, and information processing speed, particularly in individuals with increased metabolic demands or certain health conditions.
The brain uses approximately 20% of the body’s energy despite representing only about 2% of body weight. Following a concussion or traumatic brain injury (TBI), the brain experiences an energy demand. Mitochondrial function becomes impaired, ATP production declines, and inflammation increases. These changes cause symptoms like headaches, fatigue, brain fog, memory problems, and difficulty concentrating.
Because creatine boosts cellular energy, it may help reduce this. Animal studies and early human research suggest creatine supplementation may improve neuronal survival, reduce oxidative damage, and improve recovery after a traumatic brain injury. Many experts consider creatine a potent addition to standard concussion protocols rather than a replacement for medical care and rehabilitation.
Creatine supplementation might be especially relevant following injuries sustained in motor vehicle accidents, falls, contact sports, or other incidents that result in concussion or mild traumatic brain injuries. During recovery, the brain requires increased energy to repair damaged tissue and restore normal communication between neurons. By supporting ATP regeneration, creatine may help meet these needs and improve recovery.
Beyond brain health, creatine provides numerous whole-body benefits. It increases muscle strength, lean body mass, and high intensity exercise performance. It can also improve recovery between training sessions, support aging by maintaining muscle mass, and reduce fatigue during physical or cognitive tasks. Other research suggests vegetarians, vegans, older adults, and those experiencing poor sleep may experience cognitive benefits because they often have lower baseline creatine levels.
For healthy adults, a daily dose of 3–5 grams is considered safe and effective. In concussion and mild traumatic brain injury settings, researchers have proposed higher doses of 10–20 grams per day through multiple servings during the early stages of recovery, followed by a maintenance dose of 5 grams daily. While more large clinical trials are needed to establish standardized protocols, these higher doses are intended to meet the brain’s increased energy demands after injury. However, anyone considering supplementation, especially following an injury or while managing a medical condition, should discuss it with their healthcare provider.
While creatine is unlikely to be a cure for cognitive decline or brain injury, the evidence for its role in brain energy metabolism continues to grow. By maintaining cellular energy under times of metabolic stress, creatine may support cognitive function, resilience, and recovery when the brain needs it most.
— This article is written by Deryk Harting, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Florida.
