Does Creatine Improve Focus?

TLDR

Creatine supplementation can improve cognitive function, particularly:

Memory and reasoning - Especially short-term memory and problem-solving
Focus under stress - Helps maintain attention during sleep deprivation
Best for specific groups - Most effective for vegetarians, older adults, and those with low baseline levels
Dosage matters - Typically 5-20g per day, with higher acute doses for stress situations

Introduction

Creatine, a naturally occurring compound known for its role in muscle energy metabolism, has drawn increasing attention for its potential to support cognitive function—especially focus and attention.

This analysis explores the latest research and clinical trials to answer a growing question: Does creatine improve focus?

How Creatine Works in the Brain

Creatine acts as a buffer for cellular energy by recycling adenosine triphosphate (ATP), the brain's primary energy currency.

When neurons fire intensely—such as during focused mental tasks—they consume ATP rapidly.

Supplementing with creatine can raise brain phosphocreatine stores by up to 9%, improving energy availability during cognitive strain.

Notably, creatine uptake into the brain is slower and requires higher or longer-term dosing than in muscle. This makes dosing strategies important for seeing mental performance gains.

Meta-Analyses & Systematic Reviews

1. Avgerinos et al. (2018)

A meta-analysis of 6 RCTs (n=281) found creatine supplementation improved short-term memory and reasoning, with inconsistent results in attention and executive function. Vegetarians and older adults benefited most.

2. Wattanathorn et al. (2025)

A 16-trial meta-analysis found significant gains in memory (SMD=0.31), processing speed, and modest improvements in attention (SMD=-0.31). Benefits were most apparent in women, ages 18–60, and people with illness.

3. Faulkner et al. (2023)

This narrative review emphasized creatine's benefit under metabolic stress—e.g., sleep deprivation, cognitive overload, or aging.

Key Population-Specific Findings

Young Adults

Rae et al. (2003): 5 g/day for 6 weeks significantly improved working memory and reasoning in vegetarians (p<0.0001).
Rawson et al. (2008): 6-week low-dose (0.03 g/kg) had no impact on healthy young adults.
Sandkühler et al. (2023): In 123 adults (mixed vegetarian/omnivore), creatine had no significant effects on reasoning or attention.

Vegetarians vs Omnivores

Benton & Donohoe (2011): 20 g/day for 5 days improved memory only in vegetarians. Omnivores showed no changes.
Conclusion: Creatine may normalize brain stores in vegetarians, leading to sharper focus.

Sleep Deprivation

Gordji-Nejad et al. (2024): A single 0.35 g/kg dose during 24h sleep deprivation significantly enhanced word memory, processing speed, and reduced fatigue.
Conclusion: Creatine counters cognitive decline under sleep stress.

Older Adults

McMorris et al. (2007): 20 g/day for 1 week improved memory recall, attention, and long-term memory in elderly adults (~76 y).
NHANES Study: Higher dietary creatine linked to better cognitive scores in those >60.

Dosage and Safety

Typical Doses: 5–20 g/day (monohydrate form)
Forms Used: Creatine monohydrate (safe, stable, and effective)
Side Effects: Minimal; water retention, mild GI discomfort at high doses

Practical Takeaways

Focus Benefits Are Conditional: Best effects occur under stress, in older adults, or those with low creatine.
Routine Supplementation (5 g/day) may support long-term memory and mental stamina, especially in vegetarians or aging adults.
Acute High Doses (0.3–0.4 g/kg) may boost alertness and memory under sleep deprivation.

Final Verdict

Creatine is not a universal "smart drug," but it can enhance memory, focus, and mental performance under the right conditions. The evidence is strongest for:

Short-term memory improvement
Attention resilience under stress
Cognitive enhancement in vegetarians and older adults

References

Avgerinos et al. (2018). Effect of creatine on cognitive function: A systematic review and meta-analysis. Exp Gerontol. 108:166–173.
Wattanathorn et al. (2025). Creatine and cognitive function: Systematic review of RCTs. Nutrients.
Faulkner et al. (2023). Creatine and brain function: A narrative review. Front Nutr.
Rae et al. (2003). Creatine supplementation improves brain performance: A double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 270(1529):2147–2150.
Rawson et al. (2008). Creatine supplementation and cognitive performance in young adults. Appl Physiol Nutr Metab. 33(3):498–506.
Benton & Donohoe (2011). Creatine and memory enhancement in vegetarians. Br J Nutr. 105(7):1100–1105.
Gordji-Nejad et al. (2024). Creatine counteracts cognitive decline under sleep deprivation. J Cogn Neurosci.
McMorris et al. (2007). Creatine supplementation and cognitive performance in the elderly. Aging Neuropsychol Cogn. 14(5):517–528.
NHANES Data (2017–2018). Dietary creatine and cognitive performance in older adults.
Sandkühler et al. (2023). Creatine and cognitive function in vegetarians and omnivores. BMC Nutr.