Based on a 2024 meta-analysis published in Frontiers in Nutrition
Creatine is widely recognized as a supplement for athletes looking to enhance strength and performance. But recent scientific findings are giving it a new reputation—as a potential supporter of cognitive health. A new meta-analysis of studies published between 1993 and 2024 has examined the effects of creatine monohydrate on brain function in adults. Conducted in accordance with the PRISMA 2020 guidelines, the review presents one of the most comprehensive and up-to-date analyses to date.
Published in Frontiers in Nutrition in July 2024, the study offers insight into whether this well-known performance supplement could also help improve memory, attention, and mental processing.
What the Research Looked At
The meta-analysis reviewed sixteen randomized controlled trials involving 492 adult participants, ranging from 20 to 76 years old. These included both healthy individuals and people with health conditions such as Parkinson’s disease, fibromyalgia, and schizophrenia. All studies used creatine monohydrate—the most studied and well-absorbed form of creatine—and evaluated its impact on cognitive domains like memory, executive function, attention, and processing speed.
The researchers aimed to determine whether creatine could offer measurable cognitive benefits across these areas and whether factors such as age or health status affected the outcomes.
Where Creatine Made a Difference
The strongest results were seen in memory, attention time, and processing speed. Participants who received creatine performed better on short-term memory tasks and responded more quickly to mentally demanding challenges. These improvements were most notable in adults aged 18 to 60 and in individuals with certain medical conditions.
However, the review found no significant effects on overall cognitive function or executive abilities, such as planning, decision-making, and multitasking. This suggests that creatine’s benefits may be more targeted—helping with how quickly the brain works and how well it recalls information, rather than with broader mental processes.
How It Improves Brain Function
Creatine plays a central role in energy metabolism. While its muscle-enhancing effects are well known, the brain also requires large amounts of energy—especially during tasks that demand focus, problem-solving, or quick thinking.
Supplementing with creatine increases the availability of phosphocreatine in the brain. This helps stabilize ATP levels, which support sustained mental performance. In addition, creatine may reduce oxidative stress, influence neurotransmitter activity such as acetylcholine (which is crucial for memory), and support synaptic plasticity—the brain’s ability to form new connections.
Together, these effects suggest that creatine helps the brain perform more efficiently under stress or cognitive load, especially in individuals whose brain energy metabolism may be compromised.
Dosage and Duration
Across the reviewed studies, creatine doses ranged from 3 to 20 grams per day. Short-term protocols (typically one week) used higher doses like 20 grams per day, often divided into multiple servings. Longer-term studies lasting four to sixteen weeks used more moderate daily doses of 3 to 5 grams. One study extended to eighteen months.
Importantly, the review found no major difference in effectiveness between short- and long-term use, indicating that benefits to memory and processing speed may begin appearing after just a few weeks of supplementation.
DR HUNT’s Opinion
At DR HUNT, we recognize creatine monohydrate as one of the most researched and versatile supplements available. A daily dose of 3 to 5 grams may not only support physical performance but also offer measurable cognitive benefits, particularly in memory and mental processing speed.