Creatine, commonly known as a supplement for muscle strength and recovery, may also have benefits for mental performance, according to a recent scientific review.
Ava Durgin, a former assistant health editor, reported on April 10, 2026, that a systematic review and meta-analysis looked at 16 randomized controlled trials on creatine monohydrate and cognitive function. The analysis found the supplement was linked to improvements in memory, focus, and how quickly the brain processes information.
Creatine is a nutrient found naturally in meat and fish. It helps produce energy in cells. Researchers are interested in how it might help the brain work better, particularly during times of stress, tiredness, or as people age.
The review found specific cognitive benefits from creatine supplementation. It was associated with a 14% better recall and learning ability for memory. For processing speed, which involves thinking and reaction times, there was a 19% improvement. Attention and the ability to focus showed a 13% benefit.
The analysis noted that certain groups saw more benefit. These included adults between the ages of 18 and 60, women, and people who already had some health conditions. The cognitive improvements were seen with both short-term use of less than four weeks and with longer supplementation periods.
All the studies in the review used creatine monohydrate. A typical daily dose for muscle health is 5 grams. Some newer research suggests that a higher dose, up to 10 grams daily, might be better for supporting both bone and brain health.
The findings add to the understanding of creatine as a supplement that may support the mind as well as the body. Researchers continue to study how nutrients and supplements can help maintain cognitive function over time.
While lifestyle factors like good sleep, regular physical activity, and a balanced diet are important for brain health, scientific interest in specific supplements like creatine is growing. The research on creatine and cognition builds upon its well-established role in physical performance and energy metabolism within the body’s cells.
Future studies are expected to explore these cognitive effects in more detail, including over longer periods and in broader populations. The source for the meta-analysis discussed is available through the National Institutes of Health’s PubMed database under identifier 39070254.
