Thread by @KilianRannou

The most misunderstood supplement in the world:

Creatine.

They want you to believe it’s just for bodybuilders…

But it’s one of the most powerful nootropics ever studied.

Here’s how creatine boosts memory, mood, and mental clarity (backed by science)... 🧵

In the fitness world, creatine is seen as a muscle builder.

But scientists have quietly studied it for decades...

Not for muscle growth - But for mental performance, depression, anxiety, and even Alzheimer’s.

And what they’ve found is stunning:

Creatine isn’t a lab-made pharmaceutical.

It’s a natural molecule your body makes that is stored in your muscles and brain.

But most people don’t have enough of it, especially in the brain...

Here's why it matters:

Because creatine increases ATP - the energy currency of your brain.

The more ATP you have:

• The better you think,
• The faster you process,
• And the longer you can focus.

In healthy people, creatine has been shown to improve:

• Memory recall
• Reaction time
• Working memory
• Processing speed
• Attention under stress

All by fueling your brain with more energy.

But here’s where it gets wild:

In sleep-deprived adults, one dose of creatine restored cognitive performance - Almost instantly.

Like caffeine, but without the crash or stimulation.

Pure brain fuel.

In people with depression… Creatine acts differently.

Depression is often linked to impaired mitochondrial function.
Low ATP and poor dopamine + serotonin signaling.

Creatine helps restore all of it naturally.

Without any prescribed drugs.

Many people with depression also suffer from anxiety.

Studies show creatine helps regulate the overactive fight-or-flight system.

Reducing unnecessary neural stress signals:

Calmer responses. Less overwhelm. Better emotional control.

It’s also being studied for Alzheimer’s disease

Creatine does 4 things your brain desperately needs:

1. Fuels neurons
2. Reduces brain inflammation
3. Supports mitochondria
4. Protects against glutamate toxicity

A full neuroprotective shield.

Reduce Risk of Diabetes

Creatine makes you use sugar better:

It helps insulin move sugar out of the blood and into muscle cells.

Think of it like a key that opens locked doors and lowers blood glucose without needing insulin spikes.

Helps Recovery from Concussions

Head injuries are the worst you could have.

Replenishing a depleted brain creatine will reduce swelling, preserve brain function & give energy to heal faster.

Faster recovery = lower long-term risk of cognitive issues.

Creatine has been studied for decades.

The evidence overwhelmingly shows it's safe for healthy people.

It doesn't cause:

• Hair loss
• Damage the kidney
• Dehydration (you likely already are)

Sounds incredible? It is.

So why isn’t everyone taking it?

Because it’s been pigeonholed as a “gym bro” supplement for decades.

But now? Doctors, neuroscientists, and psychiatrists are changing their tune.

Sounds incredible? It is.

So why isn’t everyone taking it?

Because it’s been pigeonholed as a “gym bro” supplement for decades.

But now? Doctors, neuroscientists, and psychiatrists are changing their tune.

"What type of creatine should I take?"

Creatine monohydrate—The most researched (& safest).

Aim only for 5-10g/day to benefit from:

- More energy
- A stable mood
- An increased focus

+ the benefits on your physical performances, muscle growth, & recovery

Is it safe long-term?

Long term use of 15-20g/day has been studied in clinical trials for months to years without harmful effects.

Even at higher doses (15–20g/day), long-term studies show no harm to the kidneys, liver, or heart in healthy individuals.

Creatine is one of the most underrated tools in health optimization.

• Enhances focus
• Boosts brain power
• Stabilizes your mood
• Protects your brain for the long haul

This isn’t just for athletes. It’s for everyone with a brain.

Thank you for reading.

If you enjoyed the thread:

1. Follow @KilianRannou for more science-backed health threads!
2. RT the first tweet so more people learn what creatine really does.

Stay sharp. Stay curious.

See you soon! — Kilian

One more thing...

If you're a founder or coach looking to grow your brand fast (1,000+ followers/month) & add 1M+ eyeballs to your name & business,

100% Done-For-You,

DM me or book a free strategy call (Committed people only):
calendly.com/kilianrannou/d…

Resources used:

- youtube.com/watch?v=m2doa9…
- youtube.com/watch?v=cqUBgP…
- youtube.com/watch?v=Eojraz…
- pmc.ncbi.nlm.nih.gov/articles/PMC79…
- youtube.com/watch?v=QkLcee…

and a few more.