Verdict: Promising
Meta-analyses suggest small improvements in memory, attention and processing speed, with stronger signals in older adults and during sleep loss. Studies are small and varied, so it is early.
What it is
Creatine monohydrate is one of the best-studied supplements for strength training. The brain also uses creatine for quick energy, which led researchers to test it for thinking and memory.
Why it is trending
Creatine is now one of the most searched supplement terms, with fast growth in searches from women and people in midlife.
How to try it safely
- Studies on memory mostly used 3–5 g a day of creatine monohydrate. Some sleep-loss studies used much larger single doses, which are not for home use.
- Choose third-party tested products.
- Drink normally; a little water weight gain is common.
- Ask your doctor first if you have kidney problems, take medication, or are pregnant or nursing.
Sources
- The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. PubMed 39070254
- Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. PubMed 35984306
- Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. PubMed 38418482
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Education only, not medical advice. Supplements are not reviewed by the FDA for safety or effectiveness before sale, and nothing here is meant to diagnose, treat, cure or prevent any condition. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, nursing, take medication or have a health condition.