The muscle-building supplement may also improved cognition and mood in aging adults
STUDY: Chun J et al, J Int Soc Sports Nutr 2026
STUDY TYPE: Randomized, double-blind, placebo-controlled trial
FUNDING: WoodNext Foundation (that’s a philanthropy backed by the Roku fortune, but in this study a creatine manufacturer supplied the product, funded lab assays, and the senior author sits on its advisory board).
Background
Creatine is growing in popularity for energy and strength, but does the evidence match the hype? Here’s the score so far:
- It improved cognition in 2 large and 7 small trials (78% were positive), mostly involving sleep-deprived adults, vegetarians, or older adults
- It augmented SSRIs in depression in 1 large and 4 small trials (60% were positive)
- In earned an endorsement for exercise tolerance and muscle mass from the International Society of Sports Nutrition
Creatine works by increasing energy (ATP) stores in muscle and brain, and this new trial adds to its hope.
Most of the exercise trials were brief and enrolled younger adults. This one lasted 12 weeks in older adults.
The Study
- 64 sedentary adults ages 45–65 who chose whether to join a supervised exercise and diet program.
- Within each exercise stratum, randomized double-blind to creatine (10 g/day) or placebo.
- 12 weeks duration, evaluated body composition, strength, cognition, and mood measured at baseline, 6, and 12 weeks.
Results
Creatine alone increased lean mass, strength, and delayed word recall. Added to exercise and dieting, it lowered body fat percentage and boosted strength further than diet and exercise alone.
Global cognition (Mini-Mental State Exam) rose more with creatine plus exercise, and vigor improved; mood disturbances improved.
Attention and executive tests showed no benefit.
Serum levels of creatinine rose modestly, staying within normal range.
Side Effects
Dizziness, headache, and palpitations didn’t differ from placebo.
Limitations
Participants chose their exercise group rather than being randomized, adding confounding beyond the supplement comparison. Outcomes were largely exploratory, unadjusted for multiple comparisons.
A Common Confusion
Creatine does not harm the kidneys. Creatine helps produce energy, while creatinine is a waste product from the breakdown of creatine. Creatinine is a reliable marker of renal function, but creatine supplements can give a false read on that marker by raising creatinine levels.
Practice Implications
- Creatine has more consistent benefits for strength than mental health.
- Creatine is a low-risk option for augmentation in depression, but there are better studied CAM options there (target 3-10 grams/day, typical 5 grams, start 3 grams/day).
- For cognition, the target dose is 3-6 grams, but results are not consistent enough for routine recommendation.
—Chris Aiken, MD
Director, Psych Partners
Editor in Chief, Carlat Psychiatry Report
