Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials
Avgerinos, Spyrou, Bougioukas & Karagiannis (2018) · Experimental Gerontology
Topics: Brain & Cognition, Aging & Sarcopenia
- Study type: Systematic review
- Population: Healthy individuals, all ages
- Sample: 6 RCTs pooled
- Dose: Varied (typically 5-20 g/day)
- Duration: Varied
- Published: 2018
What the study found
Pooling six randomized controlled trials, this systematic review concluded that creatine supplementation can improve short-term memory and reasoning in healthy people, with the clearest benefits in older adults and individuals under cognitive stress.
Key findings
- Improved short-term memory and intelligence/reasoning across the pooled trials.
- Benefits were most consistent in older adults and stressed individuals.
- Effects on other cognitive domains were less consistent and need more research.
The practical takeaway
The cognitive evidence is strongest for memory and reasoning in older adults — a promising, low-risk addition for brain aging.