From the Research
To improve cognitive function with creatine, a daily dose of 5 grams is typically recommended, as supported by the most recent and highest quality study 1. This dose has been shown to have a small beneficial effect on cognitive performance, particularly in tasks that require high energy demand, such as memory and reasoning. The effects of creatine on cognition may take 4-6 weeks to become noticeable, so consistent daily supplementation is important. Some key points to consider when taking creatine for cognitive benefits include:
- Starting with a daily dose of 5 grams, which is approximately one teaspoon of creatine monohydrate powder, mixed in water or another beverage
- Taking the supplement consistently at the same time each day
- Not requiring a loading phase for cognitive benefits, unlike when used for athletic performance
- Potential benefits for vegetarians and older adults, who may have lower baseline creatine levels
- The importance of adequate water intake when taking creatine, as it can help to minimize potential side effects. It's also worth noting that while the evidence is not yet conclusive, creatine may have a small beneficial effect on cognitive performance, and larger studies are needed to confirm or rule out this effect, as suggested by 1 and 2. However, given the safety and broad availability of creatine, it is well worth investigating, as a small effect could have large benefits when scaled over time and over many people, as noted in 1. In terms of the specific dosage, a study published in 2023 found that 5 grams per day was effective in improving cognitive performance, while a higher dose of 20 grams per day did not provide additional benefits, as reported in 3. Overall, the current evidence suggests that a daily dose of 5 grams of creatine may be a safe and effective way to support cognitive function, particularly in individuals with lower baseline creatine levels, such as vegetarians and older adults, as supported by 1 and 2.