From the Research
Creatine supplementation may have a small beneficial effect on cognitive function, particularly in situations involving mental fatigue or stress, as evidenced by the most recent and highest quality study 1.
Key Findings
- The study found that creatine supplementation bordered significance for improving backward digit span performance (p = 0.064, η2P = 0.029) but not Raven's Advanced Progressive Matrices (p = 0.327, η2P = 0.008) 1.
- Bayesian evidence supported a small beneficial effect of creatine on cognitive performance 1.
- Another study found that a high single dose of creatine (0.35 g/kg) improved cognitive performance and induced changes in cerebral high energy phosphates during sleep deprivation 2.
- A systematic review and meta-analysis found that creatine supplementation had significant positive effects on memory, attention time, and information processing speed, particularly in individuals with diseases, those aged 18-60 years, and females 3.
Recommendations
- The typical effective dosage of creatine monohydrate is 3-5 grams daily, taken consistently over time.
- Creatine supplementation may be particularly beneficial for individuals with lower baseline creatine levels, such as vegetarians, or those facing significant cognitive demands.
- Creatine is generally considered safe with minimal side effects beyond potential water retention in the initial supplementation phase.
Considerations
- The evidence for the cognitive benefits of creatine supplementation is still emerging, and larger, high-quality studies are needed to confirm these findings.
- The optimal creatine protocol for increasing brain creatine levels and improving cognitive function is still to be determined 4.
- Future research should investigate the influence of different populations and intervention durations on the effects of creatine monohydrate supplementation, as well as elucidate the precise mechanisms underlying its potential cognitive-enhancing properties 3.