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The Diary Of A CEO - With Steven Bartlett@thediaryofaceopodcastInstagram

Creatine might be doing more for your brain than you realise 🧠 Comment ‘Brain’ and I’ll personally DM you

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what it claims

Creatine isn't just for muscle — at doses higher than the standard 3-5g, some reaches the brain and may support cognitive energy, especially under stress or sleep loss.

mixed

Creatine's muscle benefit (3-5g/day) is well established; its brain role is real but more modest than the framing suggests.

noli's read

Creatine's muscle benefit (3-5g/day) is well established; its brain role is real but more modest than the framing suggests. A 2024 meta-analysis of 16 RCTs (492 participants) found a small but significant effect on memory and processing speed, with no significant effect on overall cognitive function. Recent reviews converge on the same picture: the brain benefit shows up mainly when the brain is under metabolic stress (sleep deprivation, hypoxia, aging), not in a well-rested healthy adult. Stripped of its framing, the claim that creatine can support brain energy holds up — but at a modest, context-dependent level, not as a guaranteed everyday cognitive boost.

the sources

1NIH Office of Dietary Supplements 2026

Claimed by The Diary Of A CEO - With Steven Bartlett. Noli grades the claim, never the person.

Decoded by Noli · August 3, 2026 · the original post

What the graded evidence says

Evidence: A

Effect: strength/power with resistance training — consistent small-moderate benefit
Measured on: healthy training adults

The Diary Of A CEO - With Steven Bartlett in the Register3 claims gradedSee their record →

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Noli has read similar claims

Other advice in the Register that leans on the same research.

5g of creatine isn't enough, the claim goes: bumping to 10g raises brain creatine further, and a 25g dose counters the cognitive decline from sleep loss and the mid-afternoon energy crash.

mixedFoundMyFitness Clips

After a year of daily creatine monohydrate: no hair loss, no kidney damage, the loading phase isn't necessary, and "special" creatine forms change nothing versus plain monohydrate.

holds upCaptain Workout

Creatine monohydrate is not a doping agent and it contributes to the maintenance of muscle mass.

holds upJimmy Mohamed

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