The Neuro Experience - "The Hidden Power of Creatine: Prevent Brain Decline & Boost Memory in 30 Days"

Host: Louisa Nicola (Neurophysiologist & Human Performance Coach)
Date: June 8, 2025

Episode Overview

In this episode, Louisa Nicola dives deep into the emerging science of creatine supplementation—not as a bodybuilding aid, but as a powerful neuroprotective and cognitive-enhancing compound. Drawing on her expertise in neurophysiology and clinical experience with neurosurgery patients, Louisa breaks down how creatine impacts brain function, cognitive resilience, and even the progression of neurodegenerative conditions such as Alzheimer’s disease.
She debunks common myths about creatine and provides practical advice on dosing, forms, and safe supplementation.

Key Discussion Points & Insights

1. Creatine: Not Just for Muscles Anymore

• Traditional View: Creatine has long been marketed to bodybuilders, men, and athletes aiming for muscle growth and performance.
• Emerging Evidence: Research now suggests substantial benefits for brain health, cognitive performance, and neuroprotection.
  • “Over the last 20 or 30 years, creatine was sold to us as this bodybuilding drug... But we now have substantial evidence to show that creatine has incredible benefits for your brain.” (01:01)

2. The Science: What Is Creatine & Why Does the Brain Need It?

• Creatine is a naturally occurring molecule produced in the liver and pancreas.
• Storage: 95% in muscle, 5% in the brain.
• Function: Supports cellular energy metabolism via mitochondria—the “seat of our energy production.”
  • “So when we have higher brain creatine stores, we have greater energy resilience, we have better neuronal survival, and we have enhanced cognitive performance.” (04:08)
• The brain, though only 2% of body weight, uses 20% of our energy—making creatine crucial for cognitive processes, especially under fatigue, stress, or during aging.

3. Who Is at Risk for Low Creatine?

• Groups with lower brain creatine stores:
  • Older adults
  • Vegetarians
  • Individuals under high cognitive or physical stress
  • Those with metabolic issues
• Natural synthesis is limited—most people need to supplement to reach optimal levels.

4. Dosage & Clinical Findings

• Standard Muscle Dose: 5g/day saturates muscle but not brain.
• Brain Health Findings: Recent studies suggest higher doses are needed for cognitive benefits.
  • “In this study… the patients were taking 20 grams of creatine per day, and after eight weeks, they rose their brain creatine levels by 11%. This resulted in better memory, better reaction time, better fluid intelligence.” (09:47)
• Louisa’s recommendation: Gradually increase dosage from 2.5g/day for beginners to as much as 10–15g/day for cognitive benefits in specific situations.
• Personal regimen:
  • “I take 10 grams a day because I’m still raising my brain creatine levels… sometimes I’ll take 15 grams if I’ve got a really big day of podcasting, producing.” (14:04)

5. Creatine’s Role in Neuroprotection

• Alzheimer’s and Brain Aging:
  • Dementia and Alzheimer’s are linked to low brain energy and mitochondrial dysfunction.
  • Creatine supplementation shown to improve cognitive symptoms, memory, and executive function in human trials.
  • “We can halt that with creatine. This was the first ever human trial in Alzheimer’s disease patients showing cognitive improvement from creatine alone.” (12:46)
• Physical Benefits Noted, Too:
  • Improved muscle power and hydration within 7-14 days.
  • Mechanism: Pulls water into the cell, leading to “feeling puffy” but actually more hydrated.

6. Myths & Misconceptions Debunked

• Myth 1: Creatine increases DHT and causes hair loss — “That is false. That’s a myth.” (16:52)
• Myth 2: Creatine harms the kidneys — No research supports this.
• Myth 3: Creatine causes bloating — Individual variability exists; lower dose if sensitive.

7. Practical Supplementation Advice

• Form: Stick to creatine monohydrate—most studied, cheapest, and effective.
• Timing:
  • Can be taken anytime—morning, night, with coffee (does not degrade in hot water), in smoothies, or pre-workout.
  • No need to time around workouts for brain benefits.
  • “You can take it in your coffee. It doesn’t degrade in hot water, which is fantastic… you’ll still get the creatine benefits. It doesn’t matter when you take it.” (17:35)
• Quality Control:
  • Supplements are unregulated—choose brands with third-party testing (NSF certification).
  • “Make sure they have NSF certified on their website and on all of creatine. That means it has been tested by a governing body—a third-party governing body.” (19:35)

Notable Quotes & Memorable Moments

• On shifting perspectives:
  “Creatine is absolutely fundamental to your brain health regime.” (02:09)
• On the science of brain energy:
  “The brain is a hungry and selfish organ.” (03:10)
• On dosage and brain specificity:
  “We only just found out that we need to actually supplement with more creatine for it to get into the brain, to raise the brain creatine stores.” (06:58)
• On evidence in Alzheimer’s:
  “This was the first ever human trial in Alzheimer’s disease patients showing cognitive improvement from creatine alone.” (12:46)
• On practical tips:
  “Creatine monohydrate is the one that you want to stick to—it’s the most widely studied supplement on the market and it’s fairly cheap compared to other supplements.” (17:48)
• On quality control:
  “Supplements are unregulated, especially here in the US. So you want to look at the website of the company that you’re buying from, make sure they’re doing third-party testing, make sure they have NSF certified...” (19:16)

Key Timestamps

• 00:00–02:30 — Introduction, background on creatine
• 02:30–05:20 — Creatine’s role in cellular energy and brain metabolism
• 05:20–07:30 — Creatine stores in the brain, demographic risk factors
• 09:47–12:46 — Human trial results: cognitive benefits, Alzheimer’s focus
• 14:04–15:40 — Louisa’s personal supplementation routine
• 16:52–17:35 — Debunking hair loss, kidney, and bloating myths
• 17:35–19:35 — Practical tips: forms, timing, quality assurance

Conclusion

This episode reframes creatine from a muscle supplement to a crucial tool for cognitive health and neuroprotection. Louisa Nicola blends cutting-edge research with personal and clinical insights, offering clear, actionable guidance on optimizing creatine for the brain. She emphasizes safety, debunks persistent myths, and underscores the supplement’s potential to fight age-related decline and enhance everyday mental performance.

For further engagement, Louisa encourages listeners to send in topic suggestions and questions about brain health and Alzheimer’s disease.