From the Research
Creatine monohydrate is the best form of creatine to take for cognitive benefits, with a daily dose of 3-5 grams recommended. This recommendation is based on the most recent and highest quality study available, which suggests that creatine supplementation may have a small beneficial effect on cognitive performance, particularly in older adults 1. The study found that creatine supplementation improved measures of memory compared to placebo, with a significant improvement in older adults (66-76 years) 1.
Key Points to Consider
- A daily dose of 3-5 grams of creatine monohydrate is recommended, which can be taken at any time of day with water 2.
- No loading phase is necessary for cognitive effects, though consistent daily supplementation is important as cognitive benefits may take 1-4 weeks to become noticeable.
- Creatine works by increasing phosphocreatine stores in the brain, which helps maintain ATP levels during periods of high cognitive demand, supporting energy metabolism in brain cells and potentially improving memory, reasoning, and mental fatigue resistance.
- Creatine monohydrate is preferred because it's the most extensively researched form with proven bioavailability, is cost-effective, and has an excellent safety profile 2.
- For best results, ensure adequate hydration when supplementing with creatine, as it causes water retention in cells.
- Those with pre-existing kidney conditions should consult a healthcare provider before starting supplementation.
Important Considerations
- The evidence suggests that creatine supplementation may have a small beneficial effect on cognitive performance, but larger studies are needed to confirm or rule out this effect 3.
- The effects of creatine supplementation on cognitive function may vary depending on the population, supplementation regimen, and cognitive tasks used 3.
- While creatine supplementation may have potential benefits for cognitive function, it is essential to weigh these benefits against potential side effects, such as increased water retention and gastrointestinal symptoms 3.