Does creatine help your memory?
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine’s memory benefit was only seen in older adults, not younger ones—even though younger brains are more active and metabolically demanding.
Most assume creatine helps athletes and students—yet the data shows zero benefit for teens and young adults, contradicting popular fitness and nootropic trends.
Practical Takeaways
If you’re over 65 and want to support memory, try 5g of creatine monohydrate powder daily for at least 4 weeks.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine’s memory benefit was only seen in older adults, not younger ones—even though younger brains are more active and metabolically demanding.
Most assume creatine helps athletes and students—yet the data shows zero benefit for teens and young adults, contradicting popular fitness and nootropic trends.
Practical Takeaways
If you’re over 65 and want to support memory, try 5g of creatine monohydrate powder daily for at least 4 weeks.
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.