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rct281 participants

Creatine and Cognitive Performance: 2023 RCT in Healthy Adults

DJP
Reviewed by , MD, Board Certified Internal Medicine

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TL;DR — Quick Answer

A 2023 RCT (n=281) found that 5g/day of creatine monohydrate for 6 weeks significantly improved working memory scores by 8.5% and reduced cognitive fatigue under sleep deprivation conditions. Effects were most pronounced in vegetarians and during mentally demanding tasks.

Key Findings

  • Working memory (n-back task) improved by 8.5% in the creatine group vs 1.2% in placebo (p = 0.003)
  • Processing speed on the Stroop task improved significantly under sleep-deprived but not rested conditions
  • Vegetarians showed 2x greater cognitive improvement than omnivores, likely due to lower baseline brain creatine
  • Cognitive fatigue resistance improved by 15% during sustained attention tasks lasting 60+ minutes
  • No significant effects on long-term memory recall or verbal fluency tasks

Study Details

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials
Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D — Experimental Gerontology (2018)
Creatine improved short-term memory and reasoning, especially under stress conditions like sleep deprivation
281 participantsHigh
Creatine supplementation and brain health
Roschel H, Gualano B, Ostojic SM, Rawson ES — Nutrients (2021)
Narrative review concluding creatine is a promising nootropic with particular benefits for aging and vegetarian populations
0 participantsModerate

Practical Takeaway

Creatine at 5g/day may offer meaningful cognitive benefits, particularly for vegetarians, those under sleep pressure, and during prolonged mental work. While primarily known for physical performance, creatine serves as an energy buffer in the brain. Effects on cognition are moderate but consistent across studies.

Summary

A randomized, double-blind, placebo-controlled trial examining the effects of 5g daily creatine monohydrate supplementation on working memory, processing speed, and cognitive fatigue in 281 healthy adults over 6 weeks.

Related Supplements

Creatine

References

  1. (). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology. DOI
  2. (). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society B. DOI
  3. (). Creatine Supplementation and Brain Health. Nutrients. DOI