Creatine monohydrate
BGood evidenceSmall but real working-memory and processing-speed gains, biggest under sleep deprivation or in vegetarians.
Grade B — Good evidence
What it does
Buffers brain ATP. Cognitive benefit is clearest when the brain is energy-stressed (sleep loss, vegetarian diet, aging). In rested omnivores the effect is small.
How to take it
3–5 g/day, taken consistently. No loading needed for cognition. Timing doesn't matter.
Caveats & safety
Expect ~1–2 kg water weight in week 1. Generally safe at 3–5 g; people with kidney disease should ask a doctor.
The evidence
Avgerinos KI, et al. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol.
2018 · Systematic review of 6 RCTs
Improved short-term memory and intelligence/reasoning; effects strongest in vegetarians and older adults.
Effect: Memory benefit consistent across trials; weaker/absent for long-term memory & attention.
Read on PubMed →Rae C, et al. Oral creatine monohydrate supplementation improves brain performance. Proc Biol Sci.
2003 · RCT, double-blind crossover, vegetarians
Improved working memory (backward digit span) and Raven's matrices speed.
Effect: Significant within-subject improvement vs placebo on both tasks.
Read on PubMed →Should this be in your routine?
Ask the coach — it'll tailor doses to your sleep, goals and current stack.
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