Creatine vs Ashwagandha
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.
Creatine
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
Ashwagandha
grade C low certainty
preliminary improvements in memory/executive function; small trials
300–600 mg/day, adults
sources: PMID:39070254 · PMID:42220661