The current working theory concerns adenosine triphosphate<\/a> (ATP), a molecule that transports energy throughout the body. Some researchers have theorized that creatine could affect cognition by crossing the blood-brain barrier and providing neurons with rapid ATP availability during demanding mental tasks. Saying that, this mechanism is, as of yet, unproven.\n<\/p>\n Creatine Could Affect Brain Health, But Studies Are Mixed <\/p>\n Over 20 studies have examined the effects of various creatine doses on cognitive functioning across populations. Some findings include:\n<\/p>\n Working memory might improve in the short term: Taking 20 g of creatine daily for five to seven days was associated with improvements in working memory among healthy adults. However, these improvements were not replicated at lower doses of 2.2 to 14 g\/day or with continuous consumption of 5 g\/day for six weeks.Working memory might improve after extreme sleep deprivation: A recent study found that a single high dose of creatine (0.35 g per kilogram of body weight) improved cognitive performance and processing speed among people with 21 hours of sleep deprivation, compared with those who did not take creatine.Response inhibition may improve:\u00a0Taking 20 g of creatine daily for seven days improved response inhibition (i.e., thinking before acting); however, there was no improvement in other areas of cognition.Numerous studies have found no effect of creatine on cognition: For example, neither 5, 10, nor 20 g\/day of creatine for six weeks affected cognitive performance in healthy adults.<\/p>\n Recently, a systematic review analyzed results from 16 randomized controlled trials (RCTs) on creatine and cognitive function. It concluded that creatine can improve memory, information processing speed, and attention.\n<\/p>\n However, there’s a big catch. This research was controversial because it used statistical methods that increased the likelihood of false positives. In other words, the claims that creatine can improve cognitive functioning might sound promising, but the research supporting them is flawed.<\/p>\n Is It Safe to Take High Doses of Creatine? <\/p>\n There are over 500 peer-reviewed studies on creatine, including its potential benefits and side effects. Overall, creatine is considered very safe<\/a> and has a low risk of side effects when taken at the recommended dosage of 3 to 5 g\/day, even after years of use.\n<\/p>\n Doses greater than 5 g\/day are not recommended. Talk to a healthcare provider before taking a high dose of creatine. People with kidney issues should avoid this supplement.\n<\/p>\n Some uncommon but potential side effects of creatine supplements include:\n<\/p>\n Weight gain (likely from increased muscle mass, not fat)Water retention, in the short-termMuscle stiffnessReduced range of motion<\/p>\n Drinking enough water while taking creatine can help offset these possible side effects.\n<\/p>\n The Bottom Line on Creatine for Your Brain <\/p>\n While it might seem like high doses of creatine (20 g\/day or more) could improve brain health<\/a> or cognitive functioning, there isn’t enough evidence to support its use for this purpose.\n<\/p>\n The existing research on creatine and cognition is of poor quality, shows only short-term results, is conducted under extreme conditions, or hasn’t been successfully replicated.\n<\/p>\n If you want to take creatine, then it’s best to stick with the official guidance of 3 to 5 g\/day. This has been shown to improve muscle mass and strength. There are also very few side effects at this dosage.\n<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance<\/a>.<\/p>\n EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Bohn T, et al. Creatine and improvement in cognitive function: Evaluation of a health claim pursuant to article 13(5) of regulation (Ec) No 1924\/2006<\/a>.\u00a0EFS2. 2024;22(11). doi:10.2903\/j.efsa.2024.9100<\/p>\n Gordji-Nejad A, Matusch A, Kleed\u00f6rfer S, et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation<\/a>.\u00a0Sci Rep. 2024;14(1):4937. doi:10.1038\/s41598-024-54249-9<\/p>\n Van Cutsem J, Roelands B, Pluym B, et al. Can creatine combat the mental fatigue\u2013associated decrease in visuomotor skills?<\/a>\u00a0Medicine & Science in Sports & Exercise. 2020;52(1):120. doi:10.1249\/MSS.0000000000002122<\/p>\n Sandk\u00fchler JF, Kersting X, Faust A, et al. The effects of creatine supplementation on cognitive performance\u2014a randomised controlled study.<\/a>\u00a0BMC Med. 2023;21(1):440. doi:10.1186\/s12916-023-03146-5<\/p>\n Moriarty T, Bourbeau K, Dorman K, et al. Dose\u2013response of creatine supplementation on cognitive function in healthy young adults<\/a>.\u00a0Brain Sciences. 2023;13(9):1276. doi:10.3390\/brainsci13091276<\/p>\n Xu C, Bi S, Zhang W, Luo L.\u00a0The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis<\/a>.\u00a0Front Nutr. 2024;11:1424972. doi:10.3389\/fnut.2024.1424972<\/p>\n Citherlet T. Commentary: Double-counting in \u201cThe effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis.\u201d<\/a>\u00a0Front Nutr. 2026;13. doi:10.3389\/fnut.2026.1716285<\/p>\n Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?<\/a>\u00a0Journal of the International Society of Sports Nutrition. 2021;18:13. doi:10.1186\/s12970-021-00412-w<\/p>\n![\"Brown](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/03\/headshotverwell-1334973c32f9429493c7979e6384b8ff.jpg\")
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