In 30 seconds
- The brain also uses creatine as an energy reserve, but it takes up less than muscle: in most studies it rose by between 3 and 10%.
- In a meta-analysis of 16 trials with 492 adults, creatine was associated with better results in memory tests, with moderate certainty.
- Another meta-analysis found the effect on memory mainly in people aged 66 to 76, and not in young people.
- The effects appear clearer when the brain is under pressure, such as after a night without sleep, though with very high doses. This is ongoing research.
In the trials, creatine was associated with better scores on memory tests, with a small effect that was clearer in people aged 66 to 76 1 2. The most striking results come when the brain is under pressure, such as after a night without sleep, although with very high doses 5. Here is a summary of what is known and what is not yet known.
Why the brain
The brain uses a lot of energy and, like muscle, it uses creatine and phosphocreatine to recharge it quickly. AESAN, Spain's food safety agency, also describes it as one of the main osmolytes of the central nervous system 8. In other words, one of the substances that regulate the water inside its cells.
One important difference: the brain can make some of its own creatine. And the creatine that arrives from the blood has difficulty getting in, possibly because the barrier that protects the brain lets little through 6.
How much creatine rises
It rises much less in the brain than in muscle
How much it rises when you take it
Much less than in muscle. A 2022 review brought together 12 studies that measured brain creatine before and after taking it 6:
- In 10 of them, it rose by between 3 and 10%.
- Overall, the changes ranged from −0.7% to 14.6%.
- In muscle, by comparison, the average increase is around 20%.
The International Society of Sports Nutrition position stand refers to increases of generally 5-15% 7. The doses in the studies ranged from 2 to 20 g a day, which makes it harder to compare results 6.
Level of evidence by outcome
| Outcome | Evidence | What the data show |
|---|---|---|
| More creatine in the brain | Moderate | It rises in most studies, by between 3 and 10%, less than in muscle. |
| Memory | Moderate | Small effect in a meta-analysis of 16 trials; larger in people aged 66-76 in another. |
| Attention and processing speed | Low | Better response times, with low certainty. |
| Overall cognitive function and executive functions | Low | No significant improvements in the meta-analyses. |
| Mental performance after little sleep | Preliminary | Improvements in a few studies, with doses far above those of a supplement. |
| Vegetarians | Preliminary | In one trial, 5 g a day for 6 weeks improved working memory and reasoning. |
The rating is our own, based on the number of studies, their quality and the consistency of the results.
The key studies
| Study | Type | Sample | Outcome |
|---|---|---|---|
| Xu et al., 2024 | Meta-analysis | 16 trials, 492 adults aged 21 to 76 | Small improvement in memory (moderate certainty) and in attention and processing times (low certainty). No effect on overall cognitive function or executive functions. 1 |
| Prokopidis et al., 2023 | Meta-analysis | 10 trials, 8 in the meta-analysis | Improved memory in healthy people. Greater in those aged 66 to 76 and no effect in those aged 11 to 31. 2 |
| Avgerinos et al., 2018 | Systematic review | 6 trials, 281 people | Possible improvement in short-term memory and reasoning; conflicting results for other functions. 3 |
| Rae et al., 2003 | Placebo-controlled crossover trial | 45 young vegetarians | 5 g a day for 6 weeks improved working memory and a reasoning test. 4 |
| Gordji-Nejad et al., 2024 | Placebo-controlled trial | Healthy adults after 21 hours without sleep | A single dose of 0.35 g per kilo improved cognitive performance and processing speed. 5 |
| Forbes et al., 2022 | Review | 12 studies measuring brain creatine | Brain creatine changed by between −0.7% and 14.6%; in 10 of them it rose by between 3 and 10%. 6 |
Memory
Creatine and memory: what two meta-analyses found
Memory: the most repeated finding
This is where the studies agree most:
- Xu and colleagues, 2024: in 16 trials with 492 adults aged 21 to 76, creatine was associated with better results in memory tests. The effect was small, with a certainty the authors rate as moderate 1.
- Prokopidis and colleagues, 2023: in 8 trials with healthy people, memory improved compared with placebo. The effect was greater in those aged 66 to 76 and practically zero in those aged 11 to 31 2.
- Avgerinos and colleagues, 2018: in 6 trials with 281 people, short-term memory and reasoning might improve. For other functions, the results were conflicting 3.
One idea keeps coming up: creatine seems to help more in people who start with smaller reserves or whose brains are under more demand, such as older adults or vegetarians 2 3 6.
Attention and other functions
In the 2024 meta-analysis, creatine shortened response times in tests of attention and processing speed, although with low certainty. In overall cognitive function and executive functions, such as planning or switching tasks, there were no significant improvements 1.
Vegetarians
People who do not eat meat or fish get hardly any creatine from their diet. In a crossover trial with 45 young vegetarians, participants took 5 g of creatine a day for 6 weeks. Compared with placebo, working memory and a reasoning test improved 4.
The 2018 review also found that vegetarians responded better than meat eaters in memory tasks 3.
Doses in the studies
Doses for the brain versus a supplement's daily amount
When you are short of sleep
This is the most striking line of research. The effects of creatine appear clearer when the brain is under energy pressure, such as after a night without sleep 6:
- In one study, creatine lessened the loss of complex executive functions caused by lack of sleep 6.
- In a 2024 trial, participants went 21 hours without sleep. A single dose of 0.35 g per kilo, about 26 g for 75 kg, improved their cognitive performance and processing speed 5.
These are doses far above those of a supplement, in small studies. They are not protocols to follow at home. If you are interested in how little sleep affects your training, you will find it in sleep deprivation and performance.
What we do not know yet
- The dose for the brain: with protocols of 2 to 20 g a day and high single doses, it is not clear how much is needed or for how long 6.
- The real size of the effect: the trials are small and very different from each other, and the authors call for larger studies 1.
- Other areas: it is also being researched in concussion and mood, with studies that are still preliminary 6.
And the creatine you take for training
If you take creatine for training, its authorised claim is the one for muscle. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine 9. The brain is an area of research worth following. A varied and balanced diet and a healthy lifestyle are important.
The protocol, in any case, is the same: 3 g a day, every day. It is the maximum amount that AESAN considers safe and acceptable in a supplement for healthy adults 8. If you have kidney disease, check with your doctor.
Our Creatine monohydrate is micronised to 200 mesh, unflavoured and with a single ingredient. We tell you everything the studies say about its effect on muscle in creatine monohydrate benefits.
Frequently asked questions
Is creatine good for the brain?
It is being researched. The brain uses creatine as an energy reserve, and in a meta-analysis of 16 trials creatine was associated with better results in memory tests, with a small effect. For other mental functions, the results are not conclusive.
Does creatine improve memory?
In the studies, creatine was associated with better results in memory tests, especially in people aged 66 to 76. In healthy young people, the effect was practically zero. These are small studies with very different protocols.
How much creatine is used in studies on the brain?
Between 2 and 20 g a day, and sometimes very high single doses. As a supplement, AESAN, Spain's food safety agency, considers 3 g of creatine a day the maximum safe amount for healthy adults.
Does creatine help when you are short of sleep?
It is one of the most interesting lines of research: in a 2024 trial, a single dose of 0.35 g per kilo improved cognitive performance after 21 hours without sleep. That is far more than the amount in a supplement, and more studies are needed.
Sources
- Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024;11:1424972. View publication
- Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416-427. View publication
- Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166-173. View publication
- Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-2150. View publication
- Gordji-Nejad A, Matusch A, Kleedörfer S, et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep. 2024;14(1):4937. View publication
- Forbes SC, Cordingley DM, Cornish SM, et al. Effects of creatine supplementation on brain function and health. Nutrients. 2022;14(5):921. View publication
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. View publication
- AESAN Scientific Committee. Report on the risk associated with the consumption of food supplements containing creatine as an ingredient. Journal of the AESAN Scientific Committee. 2024;39:47-62. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
