Creatine, widely recognized as a fitness supplement for muscles, might also enhance brain function, according to a recent review of scientific trials.
The analysis looked at 16 randomized controlled studies on creatine monohydrate. It found that the supplement can improve memory, attention, and how quickly the brain processes information.
This nutrient occurs naturally in foods like meat and fish. It supports energy production in cells, which may help the brain work better, especially when facing stress, tiredness, or age-related changes.
Specifically, the review reported that creatine supplementation led to a 14% boost in memory and learning. Processing speed increased by 19%, and the ability to focus improved by 13%.
Adults between 18 and 60 years old, women, and individuals with health conditions saw the most benefit. Positive effects were observed both in the short term, under four weeks, and with longer use.
All the studies used creatine monohydrate. For muscle health, a common dose is 5 grams per day. However, newer research indicates that doses up to 10 grams might be better for supporting the brain and bones.
These findings suggest that creatine could be useful not only for physical strength but also for mental sharpness. Adding it to daily habits may aid cognitive resilience.
The review was discussed in a report by Ava Durgin on April 10, 2026. Durgin has experience as an assistant health editor and holds a degree in global health and psychology.
The source study is available through the PubMed database under the identifier 39070254. Research into creatine’s role in cognitive health continues to explore its potential benefits across different populations and conditions.
