Just 3 grams of creatine a day improved measures of cognitive function

A four-week study found that taking 3 grams of creatine daily improved several measures of cognitive function in women. The most consistent gains were in reaction time, working memory, and inhibitory control - the ability to resist an automatic response. Older women generally showed larger cognitive responses than younger women. The reported summary does not specify how many participants took part or describe the tests, so the key findings presented are the duration, dose, and areas of cognition that improved.

The results draw attention to a possible brain benefit at a dose commonly used to support muscle, rather than only at higher amounts. Creatine is also relevant to women who do resistance training, particularly after menopause, when preserving muscle and strength becomes increasingly important. The commentator takes 10 grams daily in part because of research into creatine and brain health, and says the reported effects at 3 grams are noteworthy. The findings suggest that a relatively low daily dose may support both physical and cognitive goals, while underscoring the need to study these effects further in women, including older women.