The Study
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials
This study looked at lots of experiments where people took creatine or a fake pill and then took memory tests. It found that, on average, people who took creatine did a little better on memory tests — especially older people. But not all the experiments were done perfectly, so we can’t say for sure that creatine caused the improvement — it just seems like it might have helped.
Analysis score
Maximum 100 for a systematic review with meta-analysis.
Where the score came from
Creatine is a natural substance that helps your brain make energy. This study looked at whether taking creatine pills makes people remember things better.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 565 / 100
Quality score
The highest quality evidence. Systematic reviews and meta-analyses that pool randomized controlled trials, giving the most reliable summary of experimental evidence.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — older adults may see meaningful memory gains, but young people likely won't, and only if they take powder, not capsules.
- 2In older adults (66–76), memory improved a lot (SMD=0.88).
- 3In young people (11–31), no improvement (SMD=0.03).
- 4Powder form worked; capsules didn't.
- 5Stress (like lack of sleep) blocked any benefit.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Nutrition Reviews
Year
2022
Authors
K. Prokopidis, P. Giannos, K. Triantafyllidis, K. Kechagias, Scott C. Forbes, D. Candow
Related Content
Claims (4)
Taking creatine might help your memory, but whether you take a little or a lot, for a few days or a few months, or whether you're male or female, doesn’t seem to change how much it helps your memory.
Taking creatine supplements might help older people (66–76) remember things better, maybe because it gives their brain more energy—but it doesn’t seem to help younger people (11–31) at all.
Taking creatine supplements—no matter how much, how long, or whether you're male or female—doesn't make your memory any better if you're a healthy teen or young adult.
Taking creatine might help you remember things better when you're well-rested and calm, but it won't help if you're exhausted, sleep-deprived, or at high altitude.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.