Iron vs Creatine

for cognition

Stronger evidence: Creatine

Stronger effect: Creatine

Safety: No notable interactions recorded for either.

For cognition, Creatine has the stronger evidence grade.

grade C low certainty

improves attention/cognition when iron deficiency is present; no benefit if replete

18–65 mg/day, iron-deficient 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:20000115 · PMID:39070254