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 POINTSOver 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.
- 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.
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.
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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).
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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.
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Originally Posted by Tahuyaman
