Caffeine vs Creatine

for cognition

Stronger evidence: Caffeine

Stronger effect: Caffeine

Safety: Caffeine carries a minor interaction; Creatine has none recorded.

For cognition, Caffeine has the stronger evidence grade.

grade A high certainty

reliably improves alertness, reaction time, and vigilance

40–200 mg, 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:00000020 · PMID:39070254