Improving both brain and body through consistent supplementation has been consistently demonstrated.
Creatine is a go-to supplement for athletes across the board, from pro footballers to Hollywood stars, thanks to its reputation for boosting muscle power. But what exactly does this popular muscle-builder do, and why is it suddenly linked to brain benefits? Let's dive in.
Historically, creatine has been the go-to "wonder drug" for many athletes, with footballer Ian Wright praising it and British sprint and hurdle stars Linford Christie and Sally Gunnell being fans. Its benefits can be traced back to basic exercise physiology.
Found naturally in muscles and the brain, creatine increases phosphocreatine stores, which help create adenosine triphosphate (ATP). ATP provides the energy your muscles need to contract, and by providing a quick way to top up these stores, creatine allows athletes to perform at their peak during intense bursts of activity.
Although creatine is found in small amounts in red meat and shellfish, supplementing it is a convenient way to increase muscle stores rapidly. A review of 500 studies revealed that 70% showed statistically significant results of increased strength and muscle mass in athletes who supplemented with creatine, with gains ranging from a 32% increase in weight lifted over a 12-week training period to an 7.2% increase in muscle mass over an 8-week period[1].
Beyond physical benefits, creatine supplementation may also provide cognitive advantages, thanks to its role in energy metabolism. The brain consumes a significant amount of energy and, as research in this area is still in its infancy, high doses of daily creatine supplementation may improve cognitive functions such as memory, processing speed, and executive functions [2].
"For people with cerebral creatine deficiency syndromes, the effect of supplementing creatine is substantial and has been shown to cause large cognitive benefits," says co-author of a 2023 study, Julia Fabienne Sandkühler, a PhD student at the University of Bonn, Germany[2].
Additional data suggests that creatine could enhance recovery following concussions in young adults[2]. However, Sandkühler notes that more research is needed to draw definitive conclusions.
So, should you take creatine? According to Dr Marc Fell, nutritionist and scientific officer for the Ineos Grenadiers pro cycling team, "if you're looking for physical improvements, there are different options, depending on how quickly you wish to increase your creatine stores. One option is to start with a 'loading' dose of 20g of creatine per day for five days, followed by a daily maintenance dose of 3-5g. Otherwise, take a prolonged maintenance dose of 5g per day. The key is to be consistent with it on a daily basis."
With hundreds of studies showing that creatine can enhance strength and power, it's a supplement to seriously consider, especially if you're looking to maximize your athletic performance or look to reduce mental fatigue and improve memory while under increased mental strain [3]. As always, consult your doctor before making any changes to your diet or embarking on a new exercise program.
Remember to seek advice from your doctor before adding any supplements to your diet or embarking on a new exercise programme.
Enrichment Data:
Cognitive Benefits of Creatine Supplementation
- Enhanced short-term memory and reasoning: Creatine supplementation has been shown to improve performance on tasks involving working memory and fluid cognition[2][5].
- Reduced mental fatigue: Creatine helps decrease cognitive fatigue experienced during demanding mental activities such as studying, problem-solving, or sleep deprivation[2][4].
- Improvements in Alzheimer's disease patients: Supplementation increased brain creatine levels by about 11% on average in Alzheimer's patients, accompanied by statistically significant improvements in overall cognitive function[1][3][5].
- Potential to slow cognitive decline: While further research is ongoing, early findings suggest creatine may slow progression or reduce the risk of neurodegenerative diseases like Alzheimer's by stabilizing brain energy supply[3][4][5].
Mechanism of Action in the Brain
- Boosting brain energy reserves: Creatine plays a critical role in energy metabolism by acting as a phosphate reservoir that rapidly regenerates ATP, the brain’s primary energy molecule.
- Stabilizing mitochondrial function: Creatine helps stabilize energy production in mitochondria, the powerhouses of brain cells, which may improve overall neural function and resilience, especially under conditions of stress or neurodegeneration[3].
- Crossing the blood-brain barrier: Creatine monohydrate supplementation has been demonstrated to penetrate the blood-brain barrier effectively in humans, validating that cognitive benefits are linked to actual increases in brain creatine levels[5].
Creatine, a popular supplement among athletes for boosting muscle power, is now believed to have cognitive benefits as well due to its role in energy metabolism. Studies have shown that creatine supplementation may improve cognitive functions such as memory, processing speed, and executive functions. High doses of daily creatine supplementation could potentially enhance short-term memory and reasoning, reduce mental fatigue, and even help Alzheimer's disease patients by increasing brain creatine levels and improving overall cognitive function.
Creatine's mechanism of action in the brain includes boosting brain energy reserves, stabilizing mitochondrial function, and crossing the blood-brain barrier effectively. The brain consumes a significant amount of energy, and creatine helps by acting as a phosphate reservoir that rapidly regenerates ATP, the brain’s primary energy molecule. Creatine also helps stabilize energy production in mitochondria, the powerhouses of brain cells, potentially improving overall neural function and resilience.
For those considering creatine supplementation, Dr Marc Fell, a nutritionist, suggests starting with a 'loading' dose of 20g of creatine per day for five days, followed by a daily maintenance dose of 3-5g. Alternatively, taking a prolonged maintenance dose of 5g per day may also be effective. However, it is essential to consult your doctor before making any changes to your diet or embarking on a new exercise program.
In addition to physical benefits like increased strength and muscle mass, the cognitive benefits of creatine supplementation make it a supplement to seriously consider, especially if you're looking to reduce mental fatigue and improve memory while under increased mental strain.
