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Carla Valette@carla.valetteTikTok

Prendre de la créatine pour le cerveau : réf @Bulk @Optimum Nutrition UK @Nutrimuscle

original sound — @carla.valette

what it claims

Take 3 to 5 g of creatine monohydrate daily to recharge cellular energy (ATP) in the brain, support memory and concentration, and limit mental fatigue in cases of sleep deprivation, without risk to the kidneys if one stays well hydrated.

mixed

Creatine is one of the most documented supplements, and its safety for use in healthy individuals is validated by consensus reports from the International Society of Sports…

noli's read

Creatine is one of the most documented supplements, and its safety for use in healthy individuals is validated by consensus reports from the International Society of Sports Nutrition (ISSN). Regarding the brain, a meta-analysis by Xu et al. (2024) confirms that creatine monohydrate supplementation effectively improves memory and information processing speed. Furthermore, a randomized controlled trial (RCT) conducted by Gordji-Nejad et al. (2024) shows that a dose of creatine helps preserve cognitive performance and stabilize cerebral ATP during sleep deprivation. However, the 3 to 5 g per day dosage recommended by the creator is likely insufficient to target the brain. Recent scientific reviews and expert opinions, notably detailed by researcher Rhonda Patrick, explain that the blood-brain barrier limits the passage of creatine, making higher doses (often 10 to 20 g) necessary to obtain a measurable cognitive impact. Finally, its lack of renal toxicity in healthy, well-hydrated subjects is widely demonstrated by clinical research.

the sources

1NIH Office of Dietary Supplements 2026

Claimed by Carla Valette. Noli grades the claim, never the person.

Decoded by Noli · July 13, 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

Carla Valette in the Register86 claims graded · solidity 88/100See their record →

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Protecting your ears from excessive noise helps preserve your non-regenerative auditory cells, which assists in maintaining mental sharpness and preserving memory over the long term.

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Wear hearing protection in very noisy environments, such as concerts, to avoid irreversible damage to the inner ear and thereby reduce the long-term risk of cognitive decline and dementia.

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Others on this

Needlessly delaying bedtime ("bedtime procrastination") is framed here as coming from not having processed the day's emotions — working through them before bed supposedly helps you fall asleep.

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Sleep isn't dead time for your muscles — muscle protein synthesis keeps repairing and rebuilding tissue damaged during the day while you're out.

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If you run hot at night, cooling the bed down (a fan, a cooling pad, or a cooled mattress) genuinely helps you sleep better.

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Noli has read similar claims

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

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.

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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.

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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

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