Creatine Boosts IQ by Up to 20 Points (Study Shows 20% Memory Improvement in Just 5 Days)

Think creatine is just for gym bros and bodybuilders?

A growing body of research suggests this supplement could be transforming how we approach brain health, longevity, and even mental clarity.

In a recent episode of The Human Upgrade podcast, biohacker and entrepreneur Dave Asprey explored why creatine deserves a spot in nearly everyone’s supplement routine—from students cramming for exams to professionals fighting afternoon brain fog.

And the science backing it up might surprise you.

Media Spotlight Reignites Interest in Creatine

Creatine is experiencing its second major wave of popularity, thanks in part to recent coverage from mainstream outlets like The Wall Street Journal.

New attention on creatine. The supplement bodybuilders made famous is now all the rage after a new article in the Wall Street Journal says it could be key for improving your health and longevity.

Unlike stimulants such as caffeine, creatine works quietly behind the scenes. Your body already produces about one gram per day in your liver, kidneys, and pancreas—but that’s rarely enough to meet optimal performance needs.

Asprey explains that creatine is made from three amino acids and plays a crucial role in cellular energy production, particularly within mitochondria.

Debunking Three Persistent Creatine Myths

Despite decades of research, misconceptions about creatine persist. Here’s what the science actually says.

Myth #1: Creatine Damages Your Kidneys

Creatine wrecks your kidneys. But there are now two decades of research in healthy adults that say up to 10 grams a day has no adverse kidney effects.

This myth likely stems from confusion between creatine (the supplement) and creatinine (a waste product measured in kidney function tests). Studies dating back to 2000 have confirmed safety at moderate doses.

Myth #2: Creatine Causes Bloating and Fat Gain

Initial weight gain from creatine is real—but it’s water pulled into muscle cells, not fat accumulation.

This cellular hydration actually supports muscle growth and overall metabolic health. Hydrated cells function better and resist stress more effectively.

Myth #3: Creatine Is Only for Men

Women experience similar cognitive benefits, strength gains, and cellular hydration from creatine supplementation.

In fact, because women naturally produce less creatine than men, they may see greater relative improvements from supplementation.

Why Most People Are Creatine Deficient

Getting adequate creatine from food alone is challenging unless you follow a meat-heavy diet.

An 18-ounce steak provides approximately 3-5 grams of creatine. Fish like herring and salmon contain slightly less. For vegetarians and vegans, dietary creatine is virtually nonexistent.

A 2003 study found that vegetarians start with much lower creatine stores, meaning they experience larger relative benefits when supplementing. Asprey notes this makes creatine particularly crucial for plant-based eaters.

Five Mechanisms: How Creatine Powers Mind and Body

Creatine doesn’t work through just one pathway—it supports multiple systems simultaneously.

1. The Phosphagen System: Your Cellular Backup Battery

Think of ATP (adenosine triphosphate) as your cells’ primary battery. When ATP gets depleted to ADP (adenosine diphosphate), phosphocreatine steps in as a rapid backup energy source.

Taking 5 grams daily can raise muscle phosphocreatine stores by up to 40% within five days, potentially increasing sprint power by 15%.

2. Neuronal Energy Support: Mental Stamina When It Matters

Brain cells use creatine kinase to maintain ATP during bursts of mental activity—exactly when you need focus for that big presentation or exam.

A study using 20 grams daily for five days as a loading phase improved working memory and intelligence test scores by 10-20% in young adults.

Some people get really upset when I mention that I have increased my IQ by up to 20 points. Increasing short-term memory and working memory reliably increases IQ by 12 and sometimes more points. Creatine increased short-term memory tasks by 20%.

3. Cellular Hydration and Growth Signaling

Creatine draws water into cells, increasing cell volume by approximately 5%. This isn’t just cosmetic—hydrated cells send growth signals that activate mTOR, regulating protein synthesis and muscle repair.

Asprey points out that at Upgrade Labs, roughly half of people tested show signs of cellular dehydration despite adequate water intake. Creatine helps address this at the cellular level.

4. Mitochondrial Protection and Antioxidant Action

Creatine helps to protect your mitochondria, and it actually helps with antioxidant action. Stabilizing your cell membranes is one of the most important things you can do if you want to live a very long time.

Inside mitochondria, creatine helps move ADP and maintain membrane potential during stress, preventing what Asprey calls “energy collapse”—that feeling of completely bonking or crashing.

Creatine also directly neutralizes free radicals, reducing oxidative damage to mitochondrial DNA. In models of stroke and Parkinson’s disease, this protective effect is particularly pronounced.

5. Gene Expression and Neuroplasticity

Regular creatine supplementation upregulates IGF-1 (insulin-like growth factor) and increases mTOR signaling, promoting muscle fiber growth within weeks.

Perhaps most importantly for cognitive function, creatine raises BDNF (brain-derived neurotrophic factor) expression in animal models, facilitating new neural connections and learning.

Asprey emphasizes this combination of increased mitochondrial function and enhanced neuroplasticity as the foundation for better brain performance.

The Mental Health Connection: Creatine and Depression

One of the most compelling emerging applications for creatine involves mood disorders.

Research shows that supplementing with 5 grams daily alongside antidepressants for eight weeks increased treatment response rates by 30% compared to medication alone.

Asprey suggests that for some people, stacking creatine with saffron (which has demonstrated SSRI-comparable effects in certain individuals) might offer relief without pharmaceutical antidepressants.

Optimal Dosing: Loading vs. Maintenance Protocols

You have two main approaches to creatine supplementation.

Loading Phase (Optional but Faster)

• Dose: 20 grams per day (split into four 5-gram servings)
• Duration: 5 days
• Purpose: Rapidly saturate muscle stores

Maintenance Phase

• Dose: 3-5 grams daily
• Purpose: Maintain elevated creatine levels
• Note: Starting with maintenance dose achieves the same endpoint; it just takes about a month

Asprey recommends loading if you’re facing immediate demands—jet lag, finals week, high stress—but emphasizes that consistent maintenance dosing works just as well over time with less planning required.

Two Little-Known Absorption Hacks

Most people just dump creatine powder in cold water and hope for the best. There are better ways.

Hack #1: Add Carbohydrates

Taking creatine with simple carbohydrates improves absorption. One study found that 20 grams of dextrose doubled muscle absorption via insulin-mediated pathways.

You don’t need to spike insulin aggressively—just time your creatine with fruit in a shake or post-workout carbs.

Hack #2: Dissolve in Hot (Not Boiling) Water

Creatine remains stable up to approximately 140°F (60°C). Dissolving powder in hot water—rather than suspending it in cold liquid—dramatically improves absorption.

This also reduces GI issues that some people experience from undissolved creatine particles irritating the gut. If your coffee has cooled slightly from brewing temperature, you can add creatine there too—just drink it quickly.

Which Type of Creatine Should You Choose?

The supplement market offers several forms of creatine. Here’s what works.

Creatine Monohydrate: The Gold Standard

This form has the most research backing its effectiveness and safety. Creapure—a micronized creatine monohydrate—represents the highest quality standard.

Generic monohydrate works fine, but watch for unnecessary fillers, flavorings, and flow agents.

Creatine HCL: Better Solubility

Creatine hydrochloride dissolves more easily and may cause fewer digestive issues at slightly lower doses. However, if you’re dissolving monohydrate in hot water, this advantage becomes less significant.

GAA/Creatine Blends: The New Kid on the Block

Guanidinoacetic acid (GAA) is a direct creatine precursor—think of it like taking multiple forms of NAD precursors simultaneously.

Emerging from Australian livestock research, GAA blends show 30-70% greater muscle creatine uptake compared to monohydrate alone. This means you can potentially take less for similar effects.

Asprey personally uses this form but notes it’s newer and less widely available.

Special Populations Who Benefit Most

Certain groups see outsized benefits from creatine supplementation.

• Vegetarians and vegans: Lower baseline levels mean dramatic cognitive improvements
• Older adults: At least 3 grams daily preserves lean mass, strength, and memory; 3-10 grams recommended
• People with neurological conditions: Early trials show slowed progression and reduced fatigue in Parkinson’s, ALS, and traumatic brain injury
• Athletes in contact sports: Protective effects against concussion make pre-activity supplementation valuable
• Pregnant and nursing women: Emerging research suggests safety for reducing maternal fatigue and supporting fetal brain energy

Real-World Use Cases and Results

How do people actually use creatine for specific outcomes?

• High-intensity training: 5g pre and post-workout = 10-15% greater sprint power and less soreness
• Cognitive work: 5g in morning plus 100mg caffeine = 15% faster problem-solving and sustained alertness
• Shift work: 5g at shift start improves reaction times and mood during overnight hours
• Travel: 5g daily during trips reduces jet lag and sleep disturbances by up to 40%
• Social anxiety: 5g before events decreases self-reported nervousness by 30%
• Hangovers: 5g the morning after drinking cuts headache and brain fog in half (according to user surveys)

Synergistic Stacks: What to Combine with Creatine

Creatine works even better when paired strategically with other supplements.

• Beta-alanine (3g): Enhances muscle buffering and extends high-intensity capacity
• Nitrate sources (beetroot, N101, Vasconox): Improves blood flow for greater muscle perfusion and power output
• Caffeine (moderate amounts): Increases mental processing speed
• Omega-3 fatty acids: Complements cellular membrane support
• Whey protein with simple carbs post-workout: Drives insulin-mediated creatine uptake

Potential Side Effects and How to Avoid Them

Creatine is remarkably safe, but a few issues can arise.

Sleep Disruption

When ATP stores are fully saturated, sleep drive can decrease. Some people wake early feeling completely energized but don’t get enough total sleep.

Solutions:

• Take creatine earlier in the day
• Add folinic acid or TMG (trimethylglycine) to prevent methylation issues
• Reduce dose slightly

Muscle Tension

Higher creatine doses can deplete methyl donors, especially in people with MTHFR genetic variations.

Asprey personally experienced this and resolved it by adding folinic acid supplementation.

Digestive Issues

Undissolved creatine particles can irritate the GI tract.

Solutions:

• Dissolve powder in hot water
• Split daily dose into smaller servings
• Consider creatine HCL if problems persist

Dehydration

Since creatine pulls water into cells, adequate hydration becomes even more important.

Don’t just drink plain water—add electrolytes containing sodium, potassium, and magnesium for proper cellular hydration.

The Bottom Line: A Non-Negotiable Supplement

Creatine for men and women is a non-negotiable thing.

Among the thousands of supplements marketed for longevity, cognitive performance, and physical enhancement, creatine stands out for its combination of safety, affordability, versatility, and scientific backing.

It’s one of the few supplements that delivers measurable improvements across multiple systems: energy production, brain function, muscle performance, cellular health, and potentially even mood regulation.

Starting with 3-5 grams daily of quality creatine monohydrate (like Creapure), dissolved in hot water and taken with a small amount of carbohydrates, represents one of the highest return-on-investment interventions available for human performance.

Whether you’re a student, athlete, professional, older adult, or simply someone interested in optimizing health span, the evidence suggests creatine deserves serious consideration as a foundational supplement.