Creatine Supplementation and Brain Health

Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D

Published in Experimental Gerontology

Abstract

Systematic review examining creatine's effects on brain health and cognitive function, particularly under stress conditions.

Methodology

Systematic review of randomised controlled trials of oral creatine supplementation reporting cognitive outcomes in healthy individuals.

Key Findings

Across six randomised trials in healthy adults, creatine supplementation improved short-term memory and intelligence/reasoning tasks, with less consistent effects on long-term memory, attention and executive function. Benefits were most apparent under stressors such as sleep deprivation and in vegetarians and older adults.

Conclusions

Creatine shows a modest, task-specific cognitive benefit in healthy people, strongest where brain energy demand is stressed; it is not a general nootropic.

Limitations

Few eligible trials, small samples, heterogeneous dosing and cognitive test batteries, and inconsistent blinding quality preclude meta-analysis of most outcomes.