A comprehensive meta-analysis examining 10 years of research on creatine and cognitive function has provided compelling evidence for its role as a cognitive enhancer.
The analysis, which reviewed 15 randomized controlled trials involving over 600 participants, found consistent improvements in several cognitive domains:
Memory Enhancement: Studies consistently showed improvements in both short-term and working memory tasks. The average effect size was moderate to large, with benefits appearing after 1-4 weeks of supplementation.
Processing Speed: Tasks requiring rapid information processing showed notable improvements, particularly under conditions of mental fatigue or stress.
Executive Function: Higher-order cognitive processes including planning, problem-solving, and decision-making demonstrated improvement in supplemented groups.
Importantly, the analysis found no significant adverse effects associated with creatine supplementation at standard doses (3-5g daily). The safety profile was excellent across all age groups studied, from young adults to older populations.
The researchers concluded that creatine represents a safe, evidence-based option for individuals seeking to optimize cognitive performance, particularly those experiencing increased mental demands or age-related cognitive changes.