Taking 20 g of creatine monohydrate per day (split into two 10 g doses) for 8 weeks increases cerebral energy stores by 11% and improves memory and attention to support the mind against age-related cognitive decline.

noli's read

The 11% figure for increased cerebral energy and the reported memory improvement originate from an open-label 2025 pilot study conducted by Dr. Matthew Taylor’s team. As this is a preliminary feasibility trial without a control (placebo) group, the observed benefits for attention and memory should be interpreted with caution due to a possible learning or placebo effect. Nevertheless, the premise that a high dose (10 to 20 g) is required to cross the brain's protective barrier and increase energy stores there is consistent with bioenergetic research. Furthermore, a 2022 meta-analysis published in Oxford Academic confirms that creatine supports global memory, with even more pronounced effects in older adults. However, presenting this protocol as a validated solution against memory decline remains premature without larger-scale, rigorous clinical trials.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics