Creatine isn't just for muscles: what the research says about memory

Creatine is the most researched supplement for strength and muscle mass. In recent years, though, scientists have become increasingly interested in another question: can creatine help the brain too? Here is what the latest data shows, without the hype.

Why creatine might affect the brain

Creatine helps cells rapidly regenerate energy, and the brain is one of the most energy-hungry organs. So it makes sense to test whether extra creatine could support brain function as well.

The 2024 meta-analysis

In 2024, Frontiers in Nutrition published a systematic review and meta-analysis pooling 16 randomised controlled trials with a total of 492 participants aged roughly 21 to 76 ^[1]. All of them used creatine monohydrate.

The main results ^[1]:

• Memory: a small but statistically significant improvement, with the certainty of evidence rated moderate.
• Attention and processing speed: an improvement, but with wide uncertainty and low certainty of evidence.
• Overall cognitive function and executive function: no significant effect.
• Who benefits more: the effect was larger in people with medical conditions, in those aged 18 to 60 and in women.

An important note: in 2025 a correction was published for the paper's attention section ^[2]. So the attention result should be read with extra caution.

What this means in practice

Creatine is not a "smart pill". The effect on memory is small and not every study shows it. But for people who already take creatine for training, it is a nice potential bonus. And for women, who often skip creatine thinking it is a "men's" supplement, the data is one more reason to reconsider.

Is creatine safe?

The International Society of Sports Nutrition (ISSN) position stand reviewed more than 200 studies and concluded that creatine monohydrate is safe in healthy people, including with long-term use, and that there is no compelling evidence of kidney harm in healthy people ^[3].

• Dose: usually 3 to 5 g a day. A loading phase is optional; the effect simply builds up more slowly without it.
• Form: choose creatine monohydrate. It is the most studied and the cheapest.
• Timing: when you take it matters little. What matters is taking it every day.
• A small weight gain is possible in the first weeks, from water held in the muscles. It is not fat.

Who should be careful

If you have kidney disease, take medication, are pregnant or breastfeeding, talk to your doctor before starting creatine.

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