Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials
Key Finding
Creatine supplementation improves short-term memory and reasoning, especially in vegetarians and during mental stress.
Plain-English Summary
This systematic review analyzed six randomized controlled trials examining the effects of oral creatine supplementation on cognitive performance in healthy individuals. Studies included doses ranging from 5-20 grams daily over periods from 5 days to 6 weeks.
The review found evidence that creatine supplementation improves short-term memory and intelligence/reasoning, particularly under conditions of mental stress or sleep deprivation. Effects were more consistent in vegetarians, likely due to lower baseline creatine levels from dietary sources.
The mechanism appears to involve increased brain energy metabolism, as creatine helps maintain ATP levels during demanding cognitive tasks. While results were promising, researchers noted that more long-term studies are needed to fully understand creatine's cognitive benefits. The supplement showed an excellent safety profile across all reviewed studies.