Energy Compound
Creatine Monohydrate
A well-researched compound that supports brain energy metabolism and cognitive performance.
KÖGN Health grades Creatine Monohydrate as A+ (Strong evidence) and rates it 4.5 out of 5.
Last reviewed · June 2026
Primary effects
- Improved memory
- Increased mental energy
- Reduced fatigue
How it works
Increases ATP availability in brain cells, supporting cognitive performance under stress.
Overview
Creatine is widely known for physical performance, but its cognitive benefits are equally well-supported. It enhances brain energy availability, particularly in situations of high demand such as sleep deprivation or intense mental work. It is one of the most reliable and evidence-backed compounds for both physical and cognitive performance, with consistent benefits over time.
The evidence
Best known for muscle performance, creatine also has a growing cognitive literature. A 2018 systematic review of randomised trials found the clearest cognitive benefit for short-term memory and reasoning, with effects most pronounced when the brain is stressed — sleep deprivation, or in vegetarians whose baseline creatine intake is low. In rested, omnivorous young adults the cognitive effect is small or absent.
How to dose it
Cognitive and general studies typically use 3–5 g per day of creatine monohydrate. An optional 'loading' phase (around 20 g/day split into four doses for 5–7 days) saturates stores faster but is not required.
When to take it
Chronic. Creatine works by saturating tissue stores over days to weeks, so timing within the day matters little; consistency does. A single dose does little on its own.
Safety & side effects
One of the most studied supplements, with a strong safety record at 3–5 g/day. Common effects are minor: a little water retention and, occasionally, GI upset if taken in large single doses. The long-standing concern about kidney strain has not been borne out in healthy people at standard doses.
Who should avoid it
If you have kidney disease or a single kidney, speak to a clinician before supplementing, as creatine raises creatinine (a marker used to assess kidney function) and can complicate interpretation. Safety in pregnancy is not established.
References
Related ingredients
Graded entries that target the same cognitive goals.
Categories
Draft — the dose, safety and evidence notes on this entry were prepared from the published literature and are pending editorial and clinical review.
Educational information, not medical advice. The evidence grade is KÖGN’s editorial assessment of published research, not a health claim. Speak to a qualified clinician before changing what you take.