Creatine is breaking out of the gym and stepping into clinical neuroscience. With early research pointing to cognitive benefits in Alzheimer’s patients, its potential is impossible to ignore. Stay ahead of the curve on this evolving brain health breakthrough.
John Welbourn
In weight rooms across the country, creatine monohydrate has long been a staple supplement for athletes looking to boost strength and power. But a new pilot study suggests this familiar performance enhancer might have a powerful secondary effect – a potential therapeutic tool in the fight against Alzheimer’s disease.
A research team from the University of Kansas Medical Center recently published findings from the CABA (Creatine to Augment Bioenergetics in Alzheimer's) trial, a study that tested whether creatine supplementation could improve brain function in patients diagnosed with Alzheimer’s. The results were positive; creatine appeared not only safe but also linked to increased brain energy levels and cognitive improvements.
From Muscle Fuel to Brain Booster
Creatine is known in the sports world for its role in increasing muscular strength, especially during short bursts of effort where ATP is prioritized. The brain, like muscles, is a high-energy organ and uses the same bioenergetic pathway fuels your memory.
Alzheimer’s is described as a disease of plaques and tangles, but at its core it is a metabolic disorder –one where the brain struggles to produce and use energy efficiently. Creatine known for increasing ATP could support the brain’s energy cycle, just like in the muscles.
Researchers engaged 20 individuals diagnosed with Alzheimer’s and gave them 20 grams of creatine per day for eight weeks. 20 grams is on the high side in my experience but well within the bounds of what I have taken. 19 of the 20 participants stuck with the program for the 8 weeks which I found interesting as compliance rates for these studies is usually much lower.
What Changed?
The study tracked several key outcomes: blood levels of creatine, brain creatine concentration and cognitive function using standardized tests. After 8 weeks, brain creatine levels increased by 11% –a significant boost that suggests creatine crossed the blood-brain barrier. Participants showed improvements in problem-solving, memory and oral reading recognition.
These gains were small but meaningful, especially given Alzheimer’s progressive nature. The major positive was there were no serious side effects, just some slight cramping and digestive discomfort. All symptoms I have experienced when trying to load creatine too aggressively in my youth. I am not sure if I have said this publically, but I am perhaps the longest continuous creatine user on the planet - I started taking creatine monohydrate in 1992 after my coach, who happened to own a health food store, gave us an endless amount of samples. I have taken between 10-20 grams a day for over 30 years with only positives from my creatine supplementation.
A New Player in the Alzheimer's Field?
It’s important to keep perspective as this study was done without a placebo group. Without a placebo group the researchers can’t definitively say that creatine caused the improvements. Nevertheless, the data on increased brain creatine offers evidence that the supplement was doing something.
“This is the first clinical trial to show that creatine supplementation is feasible and may support brain energy metabolism in people with Alzheimer’s,”
Athlete Angles
This breakthrough supports what many strength coaches and athletes have long said, creatine is more than just a muscle supplement. With emerging research connecting creatine to improved brain health, mood regulation, and now neurodegenerative disease intervention, creatine firmly plants itself as a keystone in performance and longevity strategies.
Second, the study poses a interesting question – could creatine be important for aging athletes or those with a history of cognitive decline?
Looking Ahead
With Alzheimer’s diagnoses projected to triple in the coming decades, the hunt for accessible, affordable treatments is paramount. Creatine, a widely available and cost-effective supplement could be a valuable tool in the fight against aging.
While a much larger study needs to be done, the CABA trial has kicked the door open on creatine’s use for treating Alzheimer’s and helping us keep bigger biceps as we age.
Published |Modified
JOHN WELBOURN
John Welbourn, the founder and CEO of Power Athlete, Inc., is a former 9-year NFL starter. Drafted in the 1999 NFL Draft as the 97th pick, John lefthis mark as a starter for the Philadelphia Eagles from 1999 to 2004, with 10playoff appearances, including 3 NFC Championship games. He continued hisstarting role with the Kansas City Chiefs from 2004 to 2007. Unfortunately,his 2008 season with the New England Patriots was cut short due to injury,leading to his official retirement in 2009 after starting over 100 regularseason games during his NFL tenure, with multiple playoff appearances.John attended the University of California at Berkeley, where he was a four-year letterman in football. He graduated from the college of letters andsciences with a bachelor's degree in Rhetoric in 1998, followed by Masterswork at the UC Berkeley Graduate School of Education in 1999.John experienced a swift transition from the NFL when approached byCrossFit, Inc in 2009 to develop his own adaptation of CrossFit principles totrain athletes for sport. On the first day of the launch of his program, hisCrossFit Football website boasted 17k unique hits, and the program caughtfire. From 2009-2017, he influenced tens of thousands of athletes daily andconducted in-person seminars worldwide, spanning 6 continents, includingthe arctic circle. With over 300 seminars taught during that span, John hadthe unique experience of working with thousands of athletes in real-time andtesting the efficacy of his program with new participants each week.John has worked closely with the US Military since a chance meeting with agroup of Navy SEALs looking to train like professional athletes.Subsequently, he worked as a contractor for Naval Special Warfare andpresently works hands-on with NSW’s DEVGRU, both in person and withremote daily training programs. This experience led to John working with theArmy’s 18th Airborne Corps, teaching in-person seminars, and working toimplement Power Athlete systems across the force of 90,000 troops. Amassive undertaking the first time the US Army had reached out a civiliancontractor to take over physical training of the regular Army.Needless to say, John has significantly impacted the world of strength &conditioning and performance having worked with NFL, NHL, MLB, Olympicathletes, in addition to soldier athletes.John operates as a consultant and advisor for multiple companies centeredon enhancing human performance through training, nutrition, and fitness-based technologies.John's dedication to coaching and mentorship is evident through his PowerAthlete Coaches Network and training program delivery platform, whichguides and supports over 5000 athletes worldwide on a daily basis. Since2013, he has hosted the influential Power Athlete Radio podcast, engaging indiscussions aimed at optimizing performance and connecting with exceptionalindividuals. With over 800 episodes, Power Athlete Radio stands as one ofthe premier podcasts in strength and conditioning. John has used hispodcast to create bonds with many of the most influential people in politics,sports, entertainment, and education.Outside his professional endeavors, John's philanthropic spirit shines as heco-founded Wade’s Army in 2012, a 501c3 charitable organizationcommitted to battling neuroblastoma and pediatric cancer. This nobleinitiative has successfully raised well over a million dollars to date, focusingon funding families in need and supporting research initiatives.In his leisure, John's pursuits range from welding to land management,hunting, shooting, and combatives. His dedication to personal growth isapparent through his rigorous practice of Jiu-Jitsu. He also personallyoversees the training of a handful of the top Jiu-Jitsu players in the world.Through his unique training knowledge and mentorship, John has guided hisathletes to the top of their respective sports.Beyond his many roles, John is a husband and father, with three children. Heresides in Austin, Texas, with his family. You can learn more about John athis personal blog, “Talk To Me Johnnie,” on PowerAthleteHQ.com, and on allsocial media platforms @johnwelbourn
