Takeaway: Why creatine works in muscle but not the brain—yet

ბოლო განახლება: 28/08/2026 13:29

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Creatine supplementation raises muscle creatine by 20–50% in days, but brain creatine increases by only 4% due to the blood–brain barrier. A meta-analysis of 16 randomised controlled trials found cognitive improvements in stressed or fatigued populations, but evidence in healthy people remains sparse. — Photo by Alex Saks on Unsplash (Unsplash License)

1 min read|54 words

1️⃣ Muscle creatine rises 20–50% fast because transporters sit directly on muscle cells. Brain creatine only 4% because it must cross two barriers. 2️⃣ Meta-analysis of 16 RCTs shows cognition improvements in stressed/fatigued people, not healthy ones. 3️⃣ Biological plausibility is strong, but brain-specific evidence is still preliminary—more placebo-controlled trials needed.

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ავტორი:Prof. Giorgi Pkhakadze

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Prof. Giorgi Pkhakadze, MD, MPH, PhD, is Editor-in-Chief of the Georgian Medical Journal and Chair of the Public Health Institute of Georgia (PHIG). He is Professor and Head of the Department of Social and Behavioural Sciences at David Tvildiani Medical University, and Secretary/Treasurer of the UEMS Section of Public Health. ORCID: 0000-0001-7609-4515.