Creatine for memory — what 10 trials actually found

Claim

SMARTER WITH CREATINE?

Catch

SMALL SAMPLE

Verdict

A CLUE, NOT A CURE

The study: 23 trials screened, 10 met criteria, 8 entered the meta-analysis. 367 healthy adults, ages 11 to 76. Creatine doses ranged from about 2.2 to 20 g/day. Duration: 5 days to 24 weeks.

Overall, creatine improved memory versus placebo (SMD 0.29, 95% CI 0.04 to 0.53, P = 0.02). But subgroup analysis showed the entire effect came from older adults aged 66 to 76 (SMD 0.88, 95% CI 0.22 to 1.55, P = 0.009). In younger adults aged 11 to 31, there was no effect (SMD 0.03, 95% CI -0.14 to 0.20, P = 0.72). Dose, duration, sex, and geographical origin did not change the findings.

The catch: only 367 people total across all trials. Most trials were small and short. This is a meta-analysis of existing RCTs, not one large study. And the benefit appears limited to older adults — not a general "smart pill."

SOURCES

1. Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews. 2023;81(4):416-427. doi:10.1093/nutrit/nuac064. PMID: 35984306. PROSPERO: CRD42021281027.

For information only, not medical advice. Talk to your doctor before starting any supplement.

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