Creatine vs L-Theanine
for cognition
Stronger evidence: Creatine
Stronger effect: tie
Safety: L-Theanine carries a minor 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
L-Theanine
grade C moderate certainty
improves attention and reduces distraction, especially combined with caffeine
100–200 mg, adults
sources: PMID:39070254 · PMID:20000107