What a Recent Meta-Analysis Reveals About Creatine and Cognitive Performance
A recent systematic review with meta-analysis examined whether creatine can support not only the body, but also cognitive performance.
The result: creatine may play an exciting role in memory, attention, and mental processing speed.
How Was the Study Conducted?
The analysis included 16 randomized controlled trials with a total of approximately 500 adults aged 20 to 76 years.
All studies used creatine monohydrate – the most extensively researched and scientifically established form of creatine.
Several domains of cognition were examined, including:
- Memory performance
- Attention
- Processing speed
- Overall cognitive function
Key Findings
Improved Memory Performance
The most consistent and robust effect was observed in memory performance. Participants who supplemented with creatine achieved significantly better results in memory tests compared to placebo groups. The level of evidence is considered moderate, indicating that this effect is both meaningful and relevant.
Faster Thinking & Improved Attention
Creatine was also shown to reduce the time required for attention and processing tasks.
In other words, the brain worked more efficiently and faster, particularly during mentally demanding tasks.
This is especially relevant in everyday life — whether for concentration, decision-making, or managing mental stress.
Who Seems to Benefit the Most?
Subgroup analyses from the study provide some intriguing insights:
- Adults aged 18 to 60 showed more pronounced effects
- Women appeared to benefit particularly in several cognitive tests
- Individuals with certain health-related conditions responded more strongly to supplementation
Notably, the positive effects occurred regardless of supplementation duration — they were observed in both shorter and longer intake periods.
What Does This Mean for Everyday Life?
This meta-analysis strengthens the growing body of evidence that creatine supports not only muscle energy, but also cellular energy production in the brain.
Memory and mental processing speed, in particular, rely heavily on a stable supply of ATP — and this is precisely where creatine plays a role.
In short:
- Support for mental performance
- More efficient cognitive processes
- More energy where it’s needed most — in the brain
This makes creatine relevant not only for athletes, but also for people facing high mental demands in everyday life.
Putting the Results into Perspective
As with any high-quality analysis, it becomes clear that not all cognitive domains respond equally. The positive effects are primarily seen in memory and mental processing speed.
The authors emphasize that further studies will help to better understand and refine these findings. However, the current results already provide valuable and practically relevant insights.
References
Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2024).
Effects of creatine supplementation on cognitive function: A systematic review and meta-analysis of randomized controlled trials.
PubMed ID: 39070254