The Study
Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults
This study looked at other studies that asked people how much creatine they ate and then checked their memory tests. It found that people who ate more creatine sometimes did better on memory tests, but that doesn’t mean creatine made them smarter — maybe they just ate healthier overall. It’s like noticing people who wear red shoes run faster — but red shoes don’t make you fast.
Analysis score
Maximum 85 for a systematic review.
Where the score came from
Some studies say older people who eat more creatine (found in meat) do better on memory tests, but other studies give them creatine pills and see no change.
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 534 / 100
Quality score
Systematic reviews and meta-analyses of cohort studies. They sit above a single cohort study but below a single randomized trial, because the underlying evidence is still observational.
Key takeaways
Summary
Based on the study abstract and findings.
- 1The results are mixed: eating more creatine-rich foods might be linked to better memory, but taking creatine pills for months didn't help in the only good-quality trial.
- 2Four studies found better memory/attention with higher creatine intake (over 0.95 g/day); one RCT gave 5 g/day for 24 weeks and found no improvement.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Nutrition Reviews
Year
2025
Authors
Samantha Marshall, Alexandra Kitzan, Jasmine Wright, Laura Bocicariu, Lindsay S Nagamatsu
Related Content
Claims (6)
Taking 5 grams of creatine daily for 24 weeks does not change cognitive function in healthy older adults.
No study in this review measured creatine levels in the brain or blood, so it cannot be determined whether eating or supplementing with creatine raises creatine concentrations in the brain.
Older adults aged 55 and above who consume more dietary creatine show higher scores on tests of memory and attention compared to those who consume less.
Higher levels of creatine in the brain are linked to better cognitive performance in people.
Most research linking creatine intake to cognitive performance in older adults uses surveys and cannot determine whether creatine use came before cognitive changes or if other habits influenced the results.
Different studies on creatine supplements for older adults use different doses and lengths of time, making it impossible to identify the best dose or duration for improving cognition.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.