Does Creatine Improve Brain Power? New Study Says Yes

observational-study PMID: 37968687

Does Creatine Improve Brain Power? New Study Says Yes

Quick Summary: A large study tested if creatine supplements boost brain function in healthy adults. Participants took 5 grams daily for 6 weeks and showed small improvements in problem-solving skills and short-term memory. While the benefits are modest, creatine appears safe and worth exploring for everyday cognitive support.

What The Research Found

This randomized controlled trial looked at how creatine affects thinking skills like solving puzzles and remembering numbers. Creatine is a natural compound that helps recycle energy in your muscles and brain, and it's popular for workouts. Past research hinted it could sharpen the mind, but results varied. This study, the biggest so far, found evidence of small gains.

Problem-solving boost: On a test called Raven's Advanced Progressive Matrices (which measures fluid intelligence, or your ability to spot patterns and think logically), creatine improved scores by about 0.53 points. This was statistically significant (p=0.022), with a small effect size (η²=0.03).
Memory improvement: For the Backward Digit Span test (repeating numbers backward to check working memory), results were close to significant (p=0.064, η²=0.02), suggesting a trend toward better recall.
Other tests: Eight extra checks on attention and speed showed no clear benefits.
Overall evidence: Using Bayesian stats (a way to weigh evidence strength), the study supported a small positive effect, especially for omnivores (meat-eaters) over vegetarians.

These findings add to mixed past studies, pointing to creatine's potential for minor brain perks.

Study Details

Who was studied: 123 healthy adults, split evenly between vegetarians (who eat no meat) and omnivores (who do). About 66% were men, and all were in good health with no major brain issues.
How long: Each phase lasted 6 weeks of supplementation, with a break (washout period) before switching to the other treatment. It's a crossover design, so everyone tried both creatine and a fake pill (placebo).
What they took: 5 grams of creatine monohydrate powder mixed in tea each day, or a matching placebo. The study was double-blind (neither participants nor researchers knew who got what) and preregistered for fairness. Blood tests and self-reports checked if people stuck to it.

What This Means For You

If you're looking to give your brain a slight edge—maybe for work, studying, or staying sharp as you age—creatine could be a low-risk option. It's cheap, widely available, and safe for most people (backed by years of workout research). A daily 5-gram dose might help with quick thinking or holding info in mind, especially if you eat meat (as your body makes less creatine without it). Vegetarians might see less benefit, but it's still worth a try. Start with 6 weeks and track how you feel, but chat with a doctor first, especially if you have kidney issues. Even small gains add up over time for focus and mental energy.

Study Limitations

No study is perfect, and this one has caveats to keep in mind:
- Short timeframe: Only 6 weeks, so we don't know if benefits last longer or build up over months.
- Group specifics: Focused on healthy younger adults; results may not apply to older folks, women (only 34% of participants), or those with health conditions.
- Mixed results: Memory gains were borderline (not fully significant), and no adjustments for testing multiple things, which could tweak stats.
- No deep dives: Didn't measure brain creatine levels directly or track diets perfectly beyond reports.
- Needs more proof: Larger trials are called for to confirm the small effects—don't expect miracles, but the safety makes it promising.

This 2023 trial (registered as DRKS00017250) builds excitement, but combine it with sleep, exercise, and a balanced diet for real brain health.

Key Findings

This study found Bayesian evidence supporting a small beneficial effect of creatine supplementation on cognitive performance, particularly in fluid intelligence (Raven’s Advanced Progressive Matrices, RAPM) and working memory (Backward Digit Span, BDS). Creatine supplementation (5g/day for 6 weeks) improved RAPM scores by 0.53 points (p=0.022, η²=0.03) and showed a borderline significant improvement in BDS (p=0.064). Exploratory tests revealed no additional significant effects. The cognitive benefits were more pronounced in omnivores compared to vegetarians, though no formal interaction effects were reported.

Study Design

The study was a preregistered, crossover, double-blind, placebo-controlled RCT involving 123 healthy adults (50% vegetarians, 50% omnivores). Participants received creatine or placebo for 6 weeks, followed by a washout period and crossover to the alternate treatment. Cognitive assessments were conducted post-supplementation.

Dosage & Administration

Participants consumed 5g/day of creatine monohydrate (or placebo) dissolved in tea, with compliance monitored via self-reports and blood creatine level verification. Supplementation lasted 6 weeks per phase, separated by a washout period to minimize carryover effects.

Results & Efficacy

RAPM: Creatine improved fluid intelligence scores by 0.53 points (95% CI: 0.07–0.99, p=0.022, η²=0.03).
BDS: Working memory showed a trend toward improvement (p=0.064, η²=0.02) but did not reach statistical significance.
Exploratory tests: No significant effects on other cognitive domains (e.g., attention, processing speed).
Bayesian analysis: Supported a small effect size (BF=3.4 for RAPM), suggesting modest cognitive benefits.

Limitations

Duration: 6-week supplementation period may be insufficient to detect long-term cognitive changes.
Population specificity: Results limited to healthy adults; applicability to older adults, clinical populations, or females (only 34% female participants) unclear.
Borderline significance: BDS results (p=0.064) and lack of multiple comparison corrections reduce confidence in some findings.
Mechanistic gaps: No direct measures of brain creatine levels or dietary adherence beyond self-report.
Publication bias: Observational-study design may lack the rigor of peer-reviewed RCTs.

Clinical Relevance

For supplement users, this study suggests that daily 5g creatine may offer minor cognitive benefits in domains like fluid intelligence and working memory, particularly in omnivores. However, the small effect size (η²=0.02–0.03) and mixed statistical significance indicate these results should be interpreted cautiously. Given creatine’s safety profile and widespread use, even modest cognitive enhancements could be meaningful at population levels. Practitioners might consider short-term supplementation (≥6 weeks) for individuals seeking marginal cognitive improvements, though larger trials are needed to confirm these findings and clarify mechanisms.

Note: This analysis is specific to the 2023 observational study (DRKS00017250) and does not generalize to other creatine formulations or populations.