Brigid Titgemeier reviews a 2024 meta-analysis of 16 trials showing creatine monohydrate improves memory, attention, and processing speed. A single 20-gram dose helped reverse cognitive deficits from sleep deprivation. The effects are modest but consistent, with particular promise for women's brain health and postpartum fog.
Recent evidence is building a very strong case for creatine monohydrate supplementation for cognitive enhancing benefits and properties specifically around the domains of memory, attention time and information processing speed. So there was a 2024 meta analysis that looked at 16 randomized controlled trials in both men and in women and they found significant positive effects on memory, attention time and processing speed in those that took creatine. So, looking at the strength of the study and overall outcomes, the improvements appear small, but they appear to be consistent. And more data is needed to fully understand the role of creatine on brain health. But there is a lot of promise. There was also a 2024 research highlight that creatine may be particularly beneficial for female brain health for many reasons, but one being its potential for aiding in sleep optimization. So improving sleep, especially because as women experience more hormonal fluctuations, that may be one of the reasons for brain health, mental health and fatigue. Brain fog. You know, this is also something to be thinking about in the postpartum phase. Again, when you have more sleep deprivation, creatine is able to offset it. There was one research study that Dr. Rhonda Patrick had highlighted where individuals who took 20 grams of creatine were able to mitigate the detrimental effects that happen from sleep deprivation when it comes to brain health.
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