Evidence Level
Creatine (Brain Health): Scientific research provides robust support for the cognitive benefits of creatine. A double-blind, placebo-controlled crossover trial by Rae et al. (2003) involving 45 young adults found that oral creatine monohydrate supplementation significantly improved working memory and intelligence test scores after six weeks. Similarly, McMorris et al. (2006) conducted a study with 19 participants and reported that creatine supplementation mitigated cognitive and psychomotor performance decline following 24 hours of sleep deprivation compared to placebo. A systematic review by Avgerinos et al. (2018), which analyzed six randomized controlled trials involving 281 healthy individuals, concluded that creatine supplementation may enhance short-term memory and reasoning abilities, particularly under stressful conditions. The safety profile of creatine monohydrate is well-established, with decades of research confirming its lack of serious adverse effects.