肌酸 Creatine × 認知功能
結論：證據分歧
證據明顯為「初步、條件性正面」：L2 PubMed 兩個 meta-analysis（Xu 2024 n=492、Sandkühler 2023 n=8 RCT）顯示記憶 SMD 約 0.
C 🟠 C 薄弱證據 證據分歧 ⚠️ medium — moderate promotional content
證據明顯為「初步、條件性正面」：L2 PubMed 兩個 meta-analysis（Xu 2024 n=492、Sandkühler 2023 n=8 RCT）顯示記憶 SMD 約 0.29-0.31（小效果量），但 McMorris 2024 SR 明確指出益處主要見於高齡（66-76 歲）、睡眠剝奪、缺氧、心理疲勞等受壓族群，健康年輕成人多為陰性（PMID 37759877 劑量反應 RCT 完全無效）；EFSA 2024 明確拒絕認知功能健康宣稱、2011 拒絕注意力與記憶宣稱，AAN/Alzheimer's Association 表示「尚無補充品被證實可改善認知」。
Mayo「might improve」、Cleveland「may help in 60+」皆屬保守措辭。
整體在「機轉合理＋小型 RCT 有訊號＋學會初步保留」之 C tier，未達 B 所需之多國學會 conditional recommendation。
⚖️
評分透明度
所有分數由 7 層證據引擎計算，過程公開可查原始分數 0.47
D
C
B
A
S
← 反證據 / 無效有效 / 強證據 →
最終評級
C · 證據分歧
信心度
71%
證據方向大致一致
證據層級
E2
多篇高品質統合分析（≥2 篇一致）
▸查看完整決策路徑（audit trail）
- compute_raw_score — 加權公式: L2×0.30 + L3×0.25 + L5×0.25 + L11×0.10 + L1×0.10 = 0.466
- tier_from_score — 依分數區間映射至 tier letter
- apply_hec_rules — 高品質 SR/MA 顯示 positive (1 篇 > 0 negative)
- tier_strict_requirement_check — Tier 條件達標，未降階
- detect_disputes — 偵測到 1 個 hard + 0 個 soft dispute
- decide_status — 依 tier + dispute 結果決定 status
The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis
結論：Significant improvement in memory (SMD=0.31, 95% CI 0.18-0.44), attention time (SMD=-0.31, 95% CI -0.58 to -0.03), processing speed (SMD=-0.51, 95% CI -1.01 to -0.01); no significant effect on overall cognition or executive function
前往 PubMed
Creatine supplementation research fails to support the theoretical basis for an effect on cognition: Evidence from a systematic review
結論：Equivocal results for cognition despite confirmed brain creatine uptake; benefits primarily emerge in stressed populations (sleep deprivation, hypoxia, mental fatigue), not in healthy unstressed adults (narrative synthesis, no pooled p-value)
前往 PubMed
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials
結論：Creatine improved memory vs placebo (SMD=0.29, 95% CI 0.04-0.53, p=0.02); effect significantly larger in older adults 66-76 y vs younger 11-31 y (p=0.009 between-group)
前往 PubMed
Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults
結論：5/6 (83.3%) studies reported a positive relationship between creatine and cognition in older adults, particularly memory and attention; methodological quality mixed (1 good, 2 fair, 3 poor); no pooled p-value
前往 PubMed
Dose-Response of Creatine Supplementation on Cognitive Function in Healthy Young Adults
結論：Creatine (independent of dose) had no significant effect on cognitive performance; trend toward decreased prefrontal activation in CR10 vs placebo (p=0.06)
前往 PubMed
L5a NIH Office of Dietary Supplements
支持
May increase strength, power 來源↗
L5b Mayo Clinic
謹慎
might improve memory and thinking skills 來源↗
L5c Cleveland Clinic
中性
may help brain function in people 60 and older 來源↗
L5d Harvard Health
未表態
— 本適應症無對應資料
L5e Specialty Society (condition-mapped)
未表態
Not a single...supplement has been proven to...benefit cognitive function 來源↗
PTT · Dcard · Mobile01 彙整自公開論壇討論，非統計抽樣，僅反映社群風向。
廣告 / 業配密度 中度
低中高
📍立場總覽
PTT/Dcard 對肌酸的討論幾乎全集中在肌肉與運動表現，認知功能僅零星推文順帶提及「幫助大腦記憶」為附帶好處，無深入討論，亦未見系統性心得分享。
💬社群實感
無共識
破解迷思 社群最常見的 3 個誤解
✓
事實把肌酸視為純運動補劑，不知大腦也有 5% 存量
✓
事實誤以為肌酸含咖啡因可提神（實際肌酸本身無咖啡因）
✓
事實認為腎功能異常代表必須停用（多數為短期肌酸酐升高假象）
🩹 社群通報的副作用
- 保水/水腫
- 腸胃不適、腹瀉
- 肌酸酐指數短期升高
- 睡前服用易失眠（推測與被誤認含咖啡因有關）
🏷️ 社群熱議品牌
依論壇被提及頻率，非銷售或品質排序。
- 果果能量肌酸
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