Creatine for Memory: Does It Really Work?

meta-analysis PMID: 35984306

Quick Summary: Research suggests that taking creatine might slightly boost your short-term memory. This study looked at several smaller studies and found that creatine could help healthy adults with tasks like remembering things for a short period.

Does Creatine Improve Memory?

Yes, the research found that creatine supplementation can improve short-term memory. However, it didn't significantly improve long-term memory.

What The Research Found

This study looked at several smaller studies on creatine and memory. The main finding was that creatine slightly improved short-term memory in healthy adults. Think of it like remembering a phone number you just heard. The effect was more noticeable in:

Studies that lasted 8 weeks or less

Younger adults (under 30)

When using a specific type of memory test (PASAT)

Study Details

Who was studied: 341 healthy adults without any memory problems.

How long: Studies lasted from 5 days to 6 months.

What they took: Creatine monohydrate powder, with doses ranging from 3 to 20 grams per day. Some studies used a "loading phase" (higher dose initially) followed by a lower maintenance dose.

What This Means For You

Short-term memory boost: If you're a healthy adult, creatine might give you a small edge in short-term memory tasks.

Consider your age: The benefits seemed more pronounced in younger adults.

Not a magic bullet: Creatine didn't improve long-term memory, so it's not a solution for all memory problems.

Short-term use: The effects were more noticeable in shorter studies (8 weeks or less).

Good for specific tasks: Creatine might be helpful for tasks that require quick thinking and recall, like studying or work-related tasks.

Study Limitations

Small studies: The study combined several smaller studies, so the results might not be as strong as a single, large study.

Different methods: The studies used different methods, which can make it harder to compare results.

Healthy people only: The study only looked at healthy adults, so we don't know if it would help people with memory problems.

More research needed: The study didn't measure brain creatine levels, so the exact way creatine helps memory isn't fully understood.

Key Findings

The meta-analysis found that creatine supplementation significantly improves short-term memory in healthy individuals (standardized mean difference [SMD] = 0.28, 95% confidence interval [CI] [0.08, 0.48], p=0.007). However, no significant effect was observed on long-term memory (p=0.12). Subgroup analysis revealed stronger effects in studies lasting ≤8 weeks, in younger adults (<30 years), and when memory was assessed via the Paced Auditory Serial Addition Test (PASAT).

Study Design

This was a systematic review and meta-analysis of randomized controlled trials (RCTs), published in March 2023. Researchers analyzed 9 RCTs involving 341 healthy adults (no cognitive impairments) from PubMed and Embase databases. Study durations ranged from 5 days to 6 months, with memory outcomes assessed using standardized cognitive tests.

Dosage & Administration

Daily creatine doses varied across studies: 3g to 20g. Protocols included:
- Loading phase: 20g/day for 5–7 days, followed by 3–10g/day maintenance.
- Maintenance-only: 3–5g/day without loading.
Supplementation was administered as creatine monohydrate powder mixed with water or food. Duration of intervention ranged from acute (single dose) to 6 months.

Results & Efficacy

Creatine demonstrated a modest but statistically significant improvement in short-term memory:
- SMD = 0.28 (95% CI [0.08, 0.48], p=0.007).
- Subgroup analysis showed stronger effects in trials ≤8 weeks (SMD = 0.35, p=0.003) and in adults under 30 years (SMD = 0.32, p=0.02).
- PASAT testing (a measure of working memory) showed the largest effect (SMD = 0.41, p=0.001).
Long-term memory outcomes (e.g., delayed recall tests) were not significant (p=0.12).

Limitations

Moderate sample size: Total n=341 across 9 studies, with individual trials ranging from 14–60 participants.
Heterogeneity: Variability in dosing protocols, duration, and cognitive tests limited generalizability.
Population specificity: Only healthy adults were studied; results may not apply to clinical populations (e.g., those with neurodegenerative disease).
Publication bias: Potential exclusion of non-published or null-result trials.
Mechanistic gaps: The analysis did not directly measure brain creatine levels, leaving the biological link between supplementation and memory partially unproven.

Clinical Relevance

For healthy adults, creatine supplementation may offer small benefits for short-term memory tasks, particularly in younger individuals or when used for ≤8 weeks. However, the lack of long-term efficacy suggests it is not a universal cognitive enhancer. These findings support creatine as a targeted supplement for scenarios requiring acute mental performance (e.g., studying, high-pressure work). Users should note that effects are modest and not all cognitive domains benefit. Further research is needed to confirm effects in clinical populations and to optimize dosing regimens.

URL: https://pubmed.ncbi.nlm.nih.gov/35984306/