Creatine monohydrate,
does it really help with Improved memory and reasoning during sleep deprivation and in vegetarians?
research showsThis cognition claim is rated B because randomized trials and meta-analyses exist, with a small pooled memory effect and acute signals during sleep deprivation. Benefits, however, cluster in people under energetic stress, older adults, and some vegetarians, while sustained broad cognitive enhancement in young, rested adults is inconsistent.
ads claimMarketing combines exercise-performance evidence with cognition and uses claims such as 'proven brain fuel,' 'higher IQ,' or normal performance without sleep. Strong exercise evidence does not establish an equally strong cognition effect.
Useful facts when choosing a product
- Creatine monohydrate powders and capsules are widely sold in Korea as sports supplements and general food products.
- Cognition trials generally used 2.2-20 g/day for five days to 24 weeks, while the acute sleep-deprivation trial used a very high single dose of 0.35 g/kg.
- The common exercise dose of 3-5 g/day is not equivalent to the acute sleep-deprivation research dose.
- Safety at conventional doses is relatively well established in healthy adults, but kidney disease, pregnancy, and prolonged high-dose use warrant clinical advice.
What the research actually shows
The 2018 Avgerinos review included six trials and 281 participants and found possible short-term memory and reasoning benefits, while other domains were conflicting. The 2023 Prokopidis meta-analysis pooled eight of ten eligible trials and reported a memory SMD of 0.29 with 66% heterogeneity; the young-adult subgroup was null. The 2024 Xu meta-analysis of 16 trials and 492 participants reported a memory SMD of 0.31, but overall cognition and executive function were not improved. A 2024 crossover trial in 15 participants found metabolic and cognitive protection during sleep deprivation after a single 0.35 g/kg dose. Some vegetarian trials were favorable, but diet-by-treatment interaction was not consistently replicated.
Why this is classified as B (60)
Multiple trials and meta-analyses place the evidence above C, but the small memory effect of SMD 0.31, concentration in sleep-deprived and vegetarian subgroups, and null overall cognition and executive function limit it to low B with 60 points. The A grade for exercise-performance verdict 065 was not transferred to this cognition axis.
Counterpoint. Short-term preservation of performance under energetic stress is more credible than an everyday cognitive-enhancement claim.
Rejudgment record. Reassessment (cross-check reflected) — Recognized randomized trials and meta-analyses but accounted for small effects, null or mixed general-adult results, and concentration in sleep-deprived and vegetarian subgroups
Sub-claim grades by effect
This ingredient is marketed for several effects. A single overall grade blends strong and weak claims together, so each effect is graded separately here. The overall grade reflects the strongest disconfirming or core claim.
| Effect (sub-claim) | Grade | Basis |
|---|---|---|
| Sleep-deprived subgroup | B | Small crossover trials provide signals, but they use high doses in an acute setting |
| Vegetarians | C | Some trials are positive, but the diet-by-treatment interaction has not been reproduced consistently |
| Everyday cognition in well-rested general adults | C | Effects are small, with mixed results for overall cognition and executive function |
Cross-check — Codex and Claude
Evidence Table
| Study | Design | Sample | Funding | Endpoint | Result | Weight |
|---|---|---|---|---|---|---|
| Avgerinos et al. (2018) | Systematic review | 281 | No commercial funding reported | Memory, reasoning, attention, and executive function | Possible short-term memory and reasoning benefit; other domains were conflicting | Key |
| Prokopidis et al. (2023) | Systematic review and meta-analysis of randomized trials | 8 | No commercial funding reported | Memory | SMD 0.29 with 66% heterogeneity; young-adult subgroup was null | Key |
| Gordji-Nejad et al. (2024) | Randomized double-blind placebo-controlled crossover trial | 15 | German public research institutions | Brain metabolism, cognition, and processing speed during sleep deprivation | Mitigated decline after a single 0.35 g/kg dose | Supportive |
Receipt — 4 References
All 4 cited sources were verified for existence at the original page (as of 2026-07-16).
Reviewed and approved: Chamgap Editorial Team · Approval date: 2026-07-16 · Corrections: none
Cite this verdict
[Chamgap] Creatine monohydrate x memory and reasoning during sleep deprivation and in vegetarians — Evidence Grade B·60. 4 cited sources checked. Source: https://chamgap.com/en/verdicts/cognition/creatine-monohydrate-sleep-deprivation-vegetarian-cognition/ · CC BY 4.0CC BY 4.0 — free to use with attribution; do not distort grades, numbers, or verdict meaning.
What this document does and does not do
Chamgap is an information source. It reports what research has and has not confirmed; it does not tell readers what to take or buy. That decision belongs to readers and, when needed, medical or legal professionals. This verdict reflects literature available up to the search date and may change as new research appears. Nothing here is medical advice.