User Tag List

+ Reply to Thread
Results 1 to 8 of 8

Thread: Should You Take Creatine to Boost Your Brain?

  1. #1
    Original Ranter
    Points: 848,242, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 99.9%
    Achievements:
    SocialCreated Album picturesOverdrive50000 Experience PointsVeteran
    Awards:
    Posting Award
    Peter1469's Avatar Advisor
    Karma
    494633
    Join Date
    Jun 2011
    Location
    NOVA
    Posts
    238,846
    Points
    848,242
    Level
    100
    Thanks Given
    151,763
    Thanked 145,636x in 93,186 Posts
    Mentioned
    2540 Post(s)
    Tagged
    0 Thread(s)

    Should You Take Creatine to Boost Your Brain?

    Creatine supplementation keeps coming up in the news. For weight lifters it is very old hat and very well researched. Now more research is confirming it has other benefits. Such as for the brain.

    You can eat enough to get the clinically effective amount (5mg). Try a pound of tuna a day. Every day. Supplements are better, and if you get a reputable (non-Chinese) brand, it won't have the mercery that the tuna does.

    Should You Take Creatine to Boost Your Brain?

    KEY POINTS
    • Creatine is a compound found naturally in our bodies, producing better athletic performance and brain health.
    • Creatine supplementation may benefit brain function, memory, intelligence, and reasoning.
    • Creatine supplementation may be particularly beneficial for older adults, vegans, and vegetarians.
    • Most research points to a roughly five grams daily dose for brain-boosting effects.
    Over the last few years, you've likely heard mention of a compound called creatine. Often found in supplemental form as a white powder, creatine monohydrate is found naturally in our bodies, especially our muscles.

    It's been prized for decades by athletes for its role in muscle growth and athletic performance. Still, we're now learning that creatine supplementation may positively affect multiple aspects of brain function.

    ***

    Creatine and the brain's energy metabolism

    Our brains are incredibly energy intensive, using over 20 percent of our body's energy despite only making up around 2 percent of our weight. With this in mind, creatine's energy-supplementing effect could, in theory, present a significant benefit for the brain.

    Research has revealed that supplemental oral creatine does increase the brain's creatine levels and may help counteract mental fatigue. Access to extra brain fuel may help explain the diverse brain benefits of creatine supplementation.

    Creatine and memory

    Despite the litany of claims on the market, very few supplements have been shown to enhance memory statistically. Creatine is somewhat unique in this regard. In a robust 2022 meta-analysis, it was concluded that creatine supplementation significantly improved memory (compared to placebo). This improvement was particularly impressive among older adults (aged 66-77).

    Creatine, intelligence, and reasoning

    Like memory, few supplement-based interventions are linked to improved intelligence scores. That's what makes the data on creatine all the more interesting. In a systematic review of randomized trials published in 2018, researchers concluded that oral creatine supplementation may improve healthy individuals' intelligence and reasoning abilities.

    Who could benefit most from creatine?

    To date, the best data for the brain benefits of creatine supplementation appear to be in older adults, and potentially especially those who are vegan or vegetarian. Given what we know about its role in brain energy, it may be worth special consideration when our brains are under higher levels of metabolic stress (for example, if we're sleep-deprived or psychologically stressed).

    ***

    Final thoughts

    Creatine has emerged as a frontrunner among supplements scientifically studied for their benefits on brain function. While most research indicates that supplementation with creatine is safe, it's always worth speaking with a healthcare practitioner about any supplement intervention and ensuring the product comes from a trusted, quality company.

    Generally speaking, most published research appears to support a dose of roughly five grams a day of creatine monohydrate to support muscle and brain wellness.
    Last edited by Peter1469; 11-17-2023 at 10:32 AM.
    ΜOΛΩΝ ΛΑΒΕ


  2. The Following 3 Users Say Thank You to Peter1469 For This Useful Post:

    donttread (11-18-2023),Just AnotherPerson (11-30-2023),Mister D (11-17-2023)

  3. #2
    Original Ranter
    Points: 296,525, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 20.0%
    Achievements:
    SocialRecommendation Second ClassOverdrive50000 Experience PointsVeteran
    Mister D's Avatar Senior Member
    Karma
    416314
    Join Date
    Jun 2011
    Posts
    117,363
    Points
    296,525
    Level
    100
    Thanks Given
    25,191
    Thanked 53,259x in 36,288 Posts
    Mentioned
    1098 Post(s)
    Tagged
    1 Thread(s)
    Creatine supplementation is a no-brainer (no pun intended) especially for vegetarians. It's inexpensive, safe and, unlike most supplements, actually does something.
    Whoever criticizes capitalism, while approving immigration, whose working class is its first victim, had better shut up. Whoever criticizes immigration, while remaining silent about capitalism, should do the same.


    ~Alain de Benoist


  4. The Following User Says Thank You to Mister D For This Useful Post:

    Peter1469 (11-17-2023)

  5. #3
    Points: 425,967, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 100.0%
    Achievements:
    50000 Experience PointsVeteranOverdriveSocial
    Awards:
    Frequent Poster
    Tahuyaman's Avatar Senior Member
    Karma
    307069
    Join Date
    Dec 2014
    Location
    Bremerton, Washington
    Posts
    181,015
    Points
    425,967
    Level
    100
    Thanks Given
    20,011
    Thanked 76,082x in 54,988 Posts
    Mentioned
    678 Post(s)
    Tagged
    1 Thread(s)
    You can get plenty of creative naturally through foods like red meat, fish and eggs.
    When the people find that they can vote themselves money, that will herald the end of the republic.“ - Benjamin Franklin.


    “When people get used to preferential treatment equal treatment seems like discrimination.” - Thomas Sowell

  6. #4
    Original Ranter
    Points: 848,242, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 99.9%
    Achievements:
    SocialCreated Album picturesOverdrive50000 Experience PointsVeteran
    Awards:
    Posting Award
    Peter1469's Avatar Advisor
    Karma
    494633
    Join Date
    Jun 2011
    Location
    NOVA
    Posts
    238,846
    Points
    848,242
    Level
    100
    Thanks Given
    151,763
    Thanked 145,636x in 93,186 Posts
    Mentioned
    2540 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Tahuyaman View Post
    You can get plenty of creative naturally through foods like red meat, fish and eggs.
    Yes I said that. One pound of tuna or salmon a day for 5g of creatine. That is expensive and mercury poisoning is free.

    It is like drinking wine for resveratrol. About 4000 bottles for a clinically significant amount.
    ΜOΛΩΝ ΛΑΒΕ


  7. #5
    Points: 425,967, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 100.0%
    Achievements:
    50000 Experience PointsVeteranOverdriveSocial
    Awards:
    Frequent Poster
    Tahuyaman's Avatar Senior Member
    Karma
    307069
    Join Date
    Dec 2014
    Location
    Bremerton, Washington
    Posts
    181,015
    Points
    425,967
    Level
    100
    Thanks Given
    20,011
    Thanked 76,082x in 54,988 Posts
    Mentioned
    678 Post(s)
    Tagged
    1 Thread(s)
    Quote Originally Posted by Peter1469 View Post
    Yes I said that. One pound of tuna or salmon a day for 5g of creatine. That is expensive and mercury poisoning is free.

    It is like drinking wine for resveratrol. About 4000 bottles for a clinically significant amount.
    You’re not going to get mercury poisoning from getting creatine naturally. Salmon and tuna are not the only sources.
    When the people find that they can vote themselves money, that will herald the end of the republic.“ - Benjamin Franklin.


    “When people get used to preferential treatment equal treatment seems like discrimination.” - Thomas Sowell

  8. #6
    Original Ranter
    Points: 848,242, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 99.9%
    Achievements:
    SocialCreated Album picturesOverdrive50000 Experience PointsVeteran
    Awards:
    Posting Award
    Peter1469's Avatar Advisor
    Karma
    494633
    Join Date
    Jun 2011
    Location
    NOVA
    Posts
    238,846
    Points
    848,242
    Level
    100
    Thanks Given
    151,763
    Thanked 145,636x in 93,186 Posts
    Mentioned
    2540 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Tahuyaman View Post
    You’re not going to get mercury poisoning from getting creatine naturally. Salmon and tuna are not the only sources.
    Whatever.

    If you want cheap and effective creatine, supplement. You aren't eating it.
    ΜOΛΩΝ ΛΑΒΕ


  9. #7
    Points: 425,967, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 100.0%
    Achievements:
    50000 Experience PointsVeteranOverdriveSocial
    Awards:
    Frequent Poster
    Tahuyaman's Avatar Senior Member
    Karma
    307069
    Join Date
    Dec 2014
    Location
    Bremerton, Washington
    Posts
    181,015
    Points
    425,967
    Level
    100
    Thanks Given
    20,011
    Thanked 76,082x in 54,988 Posts
    Mentioned
    678 Post(s)
    Tagged
    1 Thread(s)
    Quote Originally Posted by Peter1469 View Post
    Whatever.

    If you want cheap and effective creatine, supplement. You aren't eating it.
    Whatever.
    When the people find that they can vote themselves money, that will herald the end of the republic.“ - Benjamin Franklin.


    “When people get used to preferential treatment equal treatment seems like discrimination.” - Thomas Sowell

  10. #8
    Points: 425,967, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 100.0%
    Achievements:
    50000 Experience PointsVeteranOverdriveSocial
    Awards:
    Frequent Poster
    Tahuyaman's Avatar Senior Member
    Karma
    307069
    Join Date
    Dec 2014
    Location
    Bremerton, Washington
    Posts
    181,015
    Points
    425,967
    Level
    100
    Thanks Given
    20,011
    Thanked 76,082x in 54,988 Posts
    Mentioned
    678 Post(s)
    Tagged
    1 Thread(s)
    The most unhealthy people I know are big into dietary supplements. The healthiest people I know eat steady diet of various meats, vegetables, fruits and dairy products and exercise on a regular basis.
    When the people find that they can vote themselves money, that will herald the end of the republic.“ - Benjamin Franklin.


    “When people get used to preferential treatment equal treatment seems like discrimination.” - Thomas Sowell

+ Reply to Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts