Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Creatine, a compound naturally found in the body and commonly supplemented for athletic performance, has garnered scientific interest for its potential effects on memory and brain function. Several clinical studies suggest that creatine supplementation may support cognitive performance, particularly under conditions of high mental demand or stress. For example, randomized controlled trials have demonstrated that creatine can improve memory and cognitive tasks in healthy young adults, elderly individuals, and vegetarians (who may have lower baseline creatine levels). In a notable 2003 study published in Proceedings of the Royal Society B, creatine supplementation (5 g/day for 6 weeks) improved working memory and intelligence task performance in young adults. Other research has shown benefits in populations under sleep deprivation or other stressful conditions, suggesting creatine may help maintain cognitive function when the brain's energy demands are increased.

Mechanistically, creatine acts as a phosphate donor in the creatine-phosphocreatine system, supporting rapid ATP regeneration in cells, including neurons. This energy buffering capacity is thought to help sustain optimal brain function during periods of high demand.

However, the evidence is not yet robust or universal, and some studies report minimal or no effect in certain populations or cognitive domains. The overall evidence base, while promising, is moderate in strength (rated here as 3/5), and further large-scale, long-term studies are needed to clarify the extent and context of creatine’s cognitive benefits.

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