Does creatine improve memory and thinking in healthy adults?

The studies we reviewed looked at healthy adults without cognitive impairments or nutrient deficiencies, and consistently found no meaningful change in mental performance after long-term creatine use. Creatine is naturally found in muscle and brain tissue, and while it helps with short bursts of physical energy, the data doesn’t show it boosts mental clarity or recall in people who are already healthy.

We didn’t find any studies that showed a negative effect, but we also didn’t find any that showed a positive one. The pattern across the evidence is clear: if you’re a healthy adult with normal creatine levels, adding more through supplements doesn’t appear to sharpen your thinking.

This doesn’t mean creatine is useless—it’s well-supported for muscle performance—but when it comes to memory or focus in people without a deficiency, the current evidence doesn’t point to a benefit.

If you’re considering creatine for brain health and you’re already healthy, our analysis suggests you’re unlikely to notice a difference in how you think or remember things.