Recent publications and social media posts have made the bold claim that creatine, specifically using 20g of creatine monohydrate, will make you smarter. Is this simply bro science, false hope, or grounded in science?
🧠Does Creatine Make You Smarter?
Most research on supplements is either non-existent or flawed. Creatine is the exception. It is the most researched supplement and continues to show promise for various reasons. Is one of those reasons that it can make you smarter?
I’m going to be that guy (sorry) and answer the question with a couple of other questions:
- How do you scientifically measure improvement in “smartness”?
- Does drinking a protein shake automatically make your muscles grow?
Just like with muscles, you can’t expect a protein shake alone to make you stronger—you still have to work out. Similarly, creatine might provide the brain with extra energy, but to actually get smarter, you need to engage in activities that challenge and develop your cognitive abilities. Creatine may support the process, but it’s not a shortcut
🔬Research on “Creatine Makes You Smarter”
Peer-reviewed research has shown that cognitive functions, such as recall and memory, improve in individuals with neurodegenerative conditions when supplemented with creatine. This is exciting! Not a medication or surgery, but simple supplementation with creatine! However, we need to be careful not to extrapolate these results too broadly.
The ability to recall or remember something is only one aspect of cognitive function. We also need to consider other domains such as problem-solving abilities, attention, processing speed, and creativity. These are more complex and less easily measured.
đź’ŞWhat About Healthy Individuals?
In healthy young adults, the evidence is more mixed. Some studies report slight improvements in working memory and intelligence tests under mentally demanding conditions, particularly when the brain is under stress or sleep deprivation. But other studies show minimal or no effect.
One reason might be that creatine primarily helps when there’s a deficit or increased demand for brain energy. If your brain is already functioning optimally, creatine might not provide a noticeable boost.
đź’ˇFinal Thoughts
Creatine is not a magic supplement that will instantly make you smarter. However, it is a well-researched supplement with a strong safety profile that may support cognitive function, especially in certain populations or challenging conditions. The headline “Creatine makes you smarter” simplifies a much more nuanced reality.
If you’re considering creatine for its potential cognitive benefits, it’s important to remember that no supplement can replace the fundamentals: good sleep, proper nutrition, regular exercise, and consistent mental stimulation — all essential for brain health. And if we define “being smart” as the ability to recall information, it’s worth noting that REM sleep plays a crucial role in that process.
As noted in Hope Not Nope, “REM sleep is where new things learned during the day, stored in short-term memory, are transferred into long-term memory.”
If you’re looking to improve your sleep quality, we’ve put together a simple Sleep Performance Guide [Here] with practical tips that can help.
Author:
Dr. Dillon Caswell, PT, DPT, SCS
Hope Evangelist | Top-Selling Author & Speaker | Human Performance Expert