How strong is the evidence behind Creatine and Creatine Monohydrate for this claim?

NutriStack rates this as Moderate evidence, meaning several aligned RCTs or one large RCT plus supporting reviews. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.

What contrary evidence or caveats apply?

Effect on healthy young adults is small. Most trials are short (4 to 8 weeks).

Show your sourcesModerate evidenceReviewed May 2026

Creatine improves cognition, especially memory, the receipts.

Meta-analyses find small but consistent improvements in memory and reasoning, with the largest effects in older adults and in sleep-deprived states.

3 of 3 matching studies surfaced. NutriStack rating: moderate evidence. Last reviewed May 26, 2026.

How we tier evidence →Browse all claim deep dives

Moderate evidence, per the methodology. Strongest 3 studies linked to PubMed.
Recommendation, contrary evidence, and dose are all on this page.

The studies·Contrary evidence·Recommendation

The studies

Strongest evidence, sourced.

Sorted by study tier (meta-analyses first, then RCTs, then reviews) and recency. Every entry links to PubMed by PMID.

At a glance

Substances: Creatine, Creatine Monohydrate
Evidence tier: Moderate evidence
Strongest studies surfaced: 3 of 3 matching
One-line verdict: A real cognitive signal that gets stronger with age or sleep deprivation.
Last verified: May 30, 2026

Top 3 studies

Meta-analysis Marshall S, Kitzan A, Wright J et al., Nutrition reviews 2026

Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults PMID 40971619
Meta-analysis Gimenez-Campos MS et al., Exp Gerontol 2024

The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis PMID 39070254

Meta-analysis of 16 RCTs (492 participants) evaluating creatine's effects on overall cognitive function, memory, executive function, and attention in adults.
Meta-analysis Forbes SC et al., Nutr Rev 2022

Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials PMID 35984306

Creatine improved memory (SMD = 0.29) with significant effects in older adults (66-76 years) versus younger individuals.

Contrary evidence

What pushes back.

Caveats, null findings, and methodological limits that hold the tier where it is.

What argues against the claim

Effect on healthy young adults is small.
Most trials are short (4 to 8 weeks).

Recommendation

What the evidence supports.

What we recommend, with caveats

5 g/day, same as the strength dose. Effects on cognition take 4 weeks or more to appear as brain creatine pools fill.

Tier criteria are documented at /methodology/evidence-tiers. Sourcing standards at /methodology/interactions.

Stack interaction risks

Where these substances clash.

Documented pairings involving the substances behind this claim. Cautions and conflicts come first.

Pairs in the database

Open the free interaction checker at /interactions to scan a full routine.

Goal hubs

Where this claim feeds in.

Goal-based hubs that index this claim alongside related supplements and protocols.

Related goal hubs

Cognition & Focus

Before you go

One claim, opened up. NutriStack does this for every claim in the database.

The full library lives at /research. Every entry follows the same shape: the verdict, the studies, the contrary evidence, the recommendation, and the primary literature.

Browse all claim deep dives →Read the methodology