Scientists reviewed six studies involving over 1,500 older adults to see if creatine, a popular muscle supplement, might also help brain function. They found that five out of six studies showed creatine was linked to better memory and attention in people over 55. While creatine is well-known for helping muscles and bones stay strong with age, this research suggests it might also keep minds sharp. However, the studies weren’t all high quality, so more research is needed to be sure about these brain benefits.

The Quick Take

  • What they studied: Whether creatine supplements or eating creatine-rich foods helps older adults think better and remember more
  • Who participated: 1,542 adults aged 55 and older, mostly healthy community members with about 56% being women
  • Key finding: Five out of six studies found that creatine was linked to better memory and attention in older adults
  • What it means for you: Creatine might help keep your brain sharp as you age, but we need better studies before making strong recommendations

The Research Details

Researchers searched through eight major scientific databases to find all studies that looked at creatine and brain function in older adults. They only included studies that focused specifically on creatine’s effects on thinking skills, not studies that mixed creatine with other treatments like exercise programs. Two types of studies made the cut: intervention studies where people actually took creatine supplements, and observational studies that looked at how much creatine people normally ate in their diets.

This systematic review approach is important because it gathers all available evidence on one topic instead of relying on single studies. By combining results from multiple studies, researchers can spot patterns and see if findings are consistent across different groups of people.

The researchers rated study quality using a standard checklist. Only one study earned a ‘good’ quality rating, two were ‘fair,’ and three were ‘poor.’ This means readers should be cautious about the findings since most studies had significant limitations in their methods.

What the Results Show

Out of six studies reviewed, five showed positive connections between creatine and brain function in older adults. The benefits appeared strongest for memory tasks and attention skills. Two studies actually gave people creatine supplements and measured the results, while four studies looked at people’s normal diets to estimate their creatine intake. The studies that directly supplemented with creatine used creatine monohydrate, which is the most common and well-researched form. Most participants were healthy older adults living independently in their communities, with one study focusing specifically on overweight older women.

The review found that most research has focused on healthy older adults, leaving questions about whether creatine might help people who already have memory problems or other health issues. The studies used different ways to measure brain function, making it harder to compare results directly.

While creatine’s benefits for muscles and bones in older adults are well-established, especially when combined with strength training, this review shows that research on brain benefits is still in early stages. The findings align with some younger adult studies suggesting creatine may support brain energy metabolism.

The biggest limitation is the small number of high-quality studies available. Most studies had methodological problems that make their results less reliable. Additionally, the studies used different doses of creatine and different ways to measure thinking skills, making it hard to determine the best approach.

The Bottom Line

Based on current evidence, creatine may offer brain benefits for older adults, but more high-quality research is needed before making strong recommendations. If you’re considering creatine, talk to your doctor first, especially if you have kidney problems or take medications.

Healthy older adults interested in maintaining sharp thinking skills might find this research encouraging, but people with existing cognitive problems or serious health conditions should be more cautious and consult healthcare providers.

The studies reviewed don’t provide clear timelines for when brain benefits might appear. More research is needed to understand how long it takes to see cognitive improvements with creatine supplementation.

Want to Apply This Research?

  • Track daily memory tasks like remembering grocery lists, names, or appointments to monitor cognitive function over time
  • Consider tracking foods high in creatine (like fish and meat) or discuss creatine supplementation with a healthcare provider
  • Log cognitive performance weekly using simple memory tests or attention tasks to establish baseline function and track any changes

This information is for educational purposes only and should not replace professional medical advice. Consult your healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.