New Study Shows Taking Creatine and Caffeine Together Enhances Cognition

If you’re a gym rat or fitness buff, there’s no doubt that you’ve heard about creatine and perhaps even use it yourself. 

Creatine is a supplement best known for enhancing muscle mass or exercise performance, as it’s an essential molecule for generating energy. 

Because of this biological role, research also suggests that creatine’s benefits are not limited to muscles. It’s also been shown to support cognitive function—and the brain-related benefits may be amplified when combined with caffeine. 

In a new study published in the journal Nutrients in May 2024, researchers from Jacksonville State University found that mixing creatine with caffeine was more effective than either substance alone in enhancing cognitive performance.¹

Let’s dive into what they found on creatine and caffeine, plus a look at whether or not taking creatine and caffeine together can help or harm your workout.

What Is Creatine?

Creatine is a molecule produced in the body from amino acids that plays an essential role in energy production. 

Creatine turns into creatine phosphate in the body, which helps make cellular energy in the form of adenosine triphosphate (ATP). 

Although we naturally produce it after consuming animal foods like red meat and fish, people use creatine supplementation to support muscle mass, strength, recovery, and overall exercise performance.² 

When it comes to the cognitive side of things, creatine is thought to benefit the brain by supplying necessary energy and improving mental performance.² 

This relationship makes sense when you consider that muscles and the brain are tissues with the greatest energy demands, and creatine’s primary function is to supply energy. 

Creatine is also thought to play a role in neuroplasticity—the ability of our neurons to adapt, change their structure, and rewire connections called synapses in response to new experiences or stimuli. Neuroplasticity is important for maintaining cognitive function and memory, and a more adaptable brain can better repair itself after damage or injury.² 

In a systematic review of six randomized clinical trials, creatine supplementation was found to improve short-term memory and the intelligence or reasoning of healthy adults. However, other cognitive domains (like long-term memory, attention, executive function, and more) were not affected.² 

So, could adding caffeine to the mix be the answer for improving more aspects of cognitive function and mental agility?

Creatine and Caffeine Enhance Cognitive Performance

In this small trial, researchers randomized 12 male athletes to take either creatine nitrate (5g per day), caffeine (400mg per day), or a combination of the two for seven days.¹

They measured cognitive function and cardiovascular responses 45 minutes after supplementation, and the participants also completed a resistance exercise set (bench and leg presses) and an anaerobic exercise. 

The men who took both creatine and caffeine had significantly enhanced cognitive performance, especially in cognitive interference tasks that measured selective attention capacity, processing speed, and executive processing abilities. 

Taking both substances together was more effective than taking either alone. 

Interestingly, none of the groups saw any improvements or enhancements in their exercise performance. However, the study was likely too short, as creatine can take at least seven days (up to a month) to impact athletic performance or muscle mass significantly.

Should You Combine Caffeine and Creatine Before a Workout?

Both creatine and caffeine are ergogenic aids that enhance athletic or physical performance. 

However, the research is conflicting when it comes to how creatine affects muscle growth or athletic abilities. 

Some studies have suggested that caffeine “cancels out” the effects of creatine, and others have reported an increase in digestive discomfort when combining the two before working out (no surprise there, really!).³ 

If your pre-workout supplement contains caffeine and you also take creatine, don’t worry too much about it. You can also take your creatine after you work out to avoid potential issues. If you’re exhausted, adding caffeine to the mix might help more than slugging through a workout. 

Otherwise, you don’t necessarily need to combine them to enhance performance. However, if you experience digestive issues from caffeine, avoiding it before you hit the gym is probably wise.

Creatine and Caffeine FAQs