Ashwagandha vs Creatine

for cognition

Stronger evidence: Creatine

Stronger effect: Creatine

Safety: Ashwagandha carries a moderate interaction; Creatine has none recorded.

For cognition, Creatine has the stronger evidence grade.

grade C low certainty

preliminary improvements in memory/executive function; small trials

300–600 mg/day, adults

grade B moderate certainty

Meta-analysis of 16 RCTs (n≈492 adults): improved memory, attention, and processing speed; no significant effect on overall or executive function.

5 g/day

sources: PMID:42220661 · PMID:39070254