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

Last updated: 11/08/2026 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|32 words

Creatine muscle penetration: 20–50% in days. Brain penetration: 4%. The blood–brain barrier is the reason. Standard supplement doses barely reach neurons—even 4× doses top out at 9–11%.

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ByProf. 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.

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

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