Creatine and cognition
Small trials suggest memory benefits, larger in older adults. Promising, not proven.
Education only, not medical advice. Talk to your clinician before starting a supplement, especially if you are pregnant, take medication or have a condition.
Evidence grade: C (A strong, B good with gaps, C limited or mixed, D early)
The evidence
A systematic review of six trials found creatine may improve short-term memory and reasoning in healthy people, with inconsistent results for other domains [1]. A 2022 meta-analysis of ten trials found improved memory, with a larger effect in adults aged 66 to 76 [2]. Trials were small and short.
Sources
- Avgerinos et al. 2018, Exp Gerontol. doi.org/10.1016/j.exger.2018.04.013
- Prokopidis et al. 2022, Nutr Rev. doi.org/10.1093/nutrit/nuac064
DOIs verified against Crossref and official pages checked on 2026-10-15.