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CreatineEvidence & Dosage

More than just sport: memory, sleep deprivation, vegan deficits.

Studies last updated

Evidence at a glance

Total studies
740
With abstract
49
Meta / Systematic / RCT
93
Highly cited
50
Publication years
1985–2026

Creatine in the context of Cognition

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Top studies on Creatine

Ranked by influential-citation count and publication year.

  1. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.

    J Int Soc Sports Nutr2017review200 influential citations

    Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in…

  2. Mitochondrial dysfunction, oxidative stress, neuroinflammation, and metabolic alterations in the progression of Alzheimer's disease: A meta-analysis of in vivo magnetic resonance spectroscopy studies.

    Ageing Res Rev2021n=1,248Meta-Analysis196 influential citations

    Accumulating evidence demonstrates that metabolic changes in the brain associated with neuroinflammation, oxidative stress, and mitochondrial dysfunction play an important role in the pathophysiology of mild cognitive impairment (MCI) and…

  3. Biomarkers of mitochondrial dysfunction in autism spectrum disorder: A systematic review and meta-analysis.

    Neurobiol Dis2024n=204Meta-Analysis158 influential citations

    Autism spectrum disorder (ASD) is a neurodevelopmental disorder affecting 1 in 36 children and is associated with physiological abnormalities, most notably mitochondrial dysfunction, at least in a subset of individuals. This systematic…

    Finding: Thirteen controlled studies reported mitochondrial DNA deletions or variations in the ASD group across multiple tissues, including blood and brain.

  4. Impairment of Glycolysis-Derived l-Serine Production in Astrocytes Contributes to Cognitive Deficits in Alzheimer's Disease.

    Cell Metab2020Study133 influential citations

    Alteration of brain aerobic glycolysis is often observed early in the course of Alzheimer's disease (AD). Whether and how such metabolic dysregulation contributes to both synaptic plasticity and behavioral deficits in AD is not known.…

  5. Creatine in Health and Disease.

    Nutrients2021n=132systematic129 influential citations

    Although creatine has been mostly studied as an ergogenic aid for exercise, training, and sport, several health and potential therapeutic benefits have been reported. This is because creatine plays a critical role in cellular metabolism,…

  6. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

    J Int Soc Sports Nutr2021review126 influential citations

    Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery. Accumulating evidence also suggests that creatine supplementation produces a variety of beneficial…

  7. Slowing Cognitive Decline in Major Depressive Disorder and Mild Cognitive Impairment: A Randomized Clinical Trial.

    JAMA Psychiatry2025n=375RCT122 influential citations

    IMPORTANCE: Older adults with major depressive disorder (MDD) or mild cognitive impairment (MCI) are at high risk for cognitive decline. OBJECTIVE: To assess the efficacy of cognitive remediation (CR) plus transcranial direct current…

  8. Adjunctive Nutraceuticals for Depression: A Systematic Review and Meta-Analyses.

    Am J Psychiatry2016Meta-Analysis106 influential citations

    <h4>Objective</h4>There is burgeoning interest in augmentation strategies for improving inadequate response to antidepressants. The adjunctive use of standardized pharmaceutical-grade nutrients, known as nutraceuticals, has the potential…

  9. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations.

    Nutrients2021review104 influential citations

    Creatine is one of the most studied and popular ergogenic aids for athletes and recreational weightlifters seeking to improve sport and exercise performance, augment exercise training adaptations, and mitigate recovery time. Studies…

  10. Effects of Creatine Supplementation on Brain Function and Health.

    Nutrients2022review103 influential citations

    While the vast majority of research involving creatine supplementation has focused on skeletal muscle, there is a small body of accumulating research that has focused on creatine and the brain. Preliminary studies indicate that creatine…

Frequently asked

What dosage was studied?
• Creatine monohydrate supplementation (0.3 g/kg/day for 5–7 days, then 3–5 g/day; clinical populations 0.3–0.8 g/kg/day; up to 30 g/day for 5 years)
Which population does the evidence apply to?
Most studies investigated: healthy; animal.
Are there safety considerations for Creatine?
• Weight gain was the only consistently reported side effect. • Up to 30 g/day for 5 years was reported as safe and well-tolerated. • Pre-existing renal disease warrants physician consultation in cautionary language. • No evidence of increased dehydration, cramping, GI upset, or renal dysfunction was reported.

Related articles

Knowledge

Creatine: Effects and Benefits - How Long Does it Take to Work?

Creatine is a nutrient that increases muscle strength. After about 4-6 weeks, the first effects appear when taking creatine regularly.

Knowledge

Which supplements actually work? RCT check 2026

Only a handful of supplements show robust effects in randomized trials: creatine monohydrate (3-5 g/day, strength and cognition), omega-3 EPA/DHA (2-4 g/day, triglyceride reduction), magnesium (in deficiency: better sleep quality), vitamin D (when deficient, not prophylactically). Multivitamins, greens powders, and most adaptogens show no relevant effects on hard endpoints in healthy adults.

Knowledge

I'm interested in products that can boost my mental performance

Mental performance follows a hierarchy: sleep quality > regular strength training > omega-3 (DHA) > creatine (under sleep deprivation) > caffeine (acute). 'Cognitive enhancer' supplements like lion's mane, bacopa, and nootropic stacks have much weaker evidence and are practically dominated by the effect of a well-regulated sleep.

Knowledge

Which self-optimization products do you recommend for more energy and focus?

Three products are proven for acutely boostable energy and focus: caffeine 100-200 mg (effect in 30-45 min, half-life 5 h), caffeine + L-theanine 200 mg (smoother alertness, less jitter), creatine monohydrate 3-5 g/day (cognition under sleep deprivation, effect after 2-4 weeks). Pre-workout blends and 'nootropic stacks' without transparent dosing are usually expensive marketing packages with stimulants.

Blog

Creatine Monohydrate: Effects, Dosage, and the Evidence at a Glance

How well does Creatine Monohydrate really work? An evidence-based overview of performance, muscle gain, safety, dosage, and the limits of the evidence.

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