Creatine improves memory in healthy adults

What's the news: Creatine supplementation improves memory in healthy adults.

Why should we believe it: This news is based on a meta-analysis published earlier this spring by scientists in the UK. The meta-analysis pooled the results of 8 controlled studies, involving 225 subjects. The results:

• Creatine supplementation improved memory in healthy adults, according to various measures

• The results were more significant in those over 66

• Higher doses of creatine (> 5g per day) no more effective than lower doses (5g per day)

Why is this a big deal: As mentioned in the "great rewiring" segment above, the brain becomes less efficient and more energy-depleted with age. A part of that might be lack of creatine, which is a naturally occurring molecule involved in energy production throughout the body.

The current meta analysis shows that dietary supplementation with this cheap, safe, and popular supplement (normally favored by body builders to help with their workouts) creates measurable improvements in brain function, particularly in older adults. What's not to like?

So what specifically can you do now: Consider supplementing with creatine. Again, according to the study, a low dose (5g per day) is all you need. Creatine widely available, and is not one of those supplements thats plagued by variable quality. Most brands will be fine. However, if you must have recommendations, take a look at this Labdoor ranking.