The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
there have been studies coming out since then showing that okay if you give older adults with mild cognitive impairment perhaps mild you know early stage Alzheimer's disease again 20 grams you're giving in the 20 gram range of creatine it's improving their cognitive function.
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
20 grams of creatine per day has also been studied in neurodeenerative disease, things like Alzheimer's, dementia or cognitive deficiency, memory issues in general. 20 grams of creatine may be helpful for that.
So there was like a pilot study that came out and I don't these are researchers that I don't know necessarily and some of them are pretty junior but there there was one that came out with people with Alzheimer's disease and they were given 20 grams of creatine and it improved cognitive function in these in these patients with Alzheimer's disease and I think there was also placeba control as well and then they took those same patients and then had them exercise and and improved strength and improved you know lean body mass.
In fact, recent research found that taking 20 grams of creatine daily for 8 weeks noticeably improved cognitive function in Alzheimer's patients.
Creatine may support specific aspects of cognition in older adults. Multiple studies indicate clear cognitive benefits from creatine supplementation or higher dietary intake (at least 1 gram/day). Specifically, improvements emerge in domains such as attention, inhibitory control, short-term memory, and visuospatial processing.
A dose of 20g/day for 8 weeks increased brain creatine levels by 11% and improved several measures of cognitive function.
We found that 20 g/day creatine monohydrate for 8 weeks was safe and feasible in people with AD. Compliance was excellent, and serum creatine significantly increased.
Creatine supplementation improved cognitive function by nearly 5% in Alzheimer's patients over just 8 weeks.
Creatine's cognitive benefits likely stem from its critical role in brain energy metabolism, addressing core bioenergetic deficits linked to Alzheimer's like dysfunctional mitochondria, impaired glucose metabolism, reduced ATP, and disrupted brain creatine systems (hallmarks of disease that creatine supplementation appears to counteract).
And while creatine boosted cognition broadly, the greatest improvements correlated with higher increases in brain creatine stores.
In the first-ever trial of its kind, Alzheimer's patients supplementing with high-dose creatine (20 grams per day) saw an 11% increase in total brain creatine levels.
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.