Improving cognitive and brain health through consuming creatine

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Creatine is a nitrogen-based compound naturally produced in the human body, primarily synthesized in the liver and brain using amino acids like arginine, glycine, and methionine. In addition to being produced internally, creatine can also be obtained through external sources such as red meat, seafood, or supplements, with creatine monohydrate being the most common form due to its high bioavailability. It is widely recognized for enhancing physical performance by increasing creatine levels in muscle tissue, which helps generate energy for high-intensity activities.

Creatine plays a crucial role in energy production. In the body, it is converted to phosphocreatine, which serves as an immediate energy source for muscle and brain cells by regenerating adenosine triphosphate (ATP), the body’s primary energy carrier. Beyond muscle performance, a growing body of research has been exploring creatine’s potential to improve brain function. Could creatine, known for fueling energy in muscles, also support the brain's energy demands?

Creatine’s Impact on Brain Function​

Creatine is synthesized in the liver, pancreas, and kidneys and then transported through the bloodstream to tissues, including the brain. It crosses the blood-brain barrier through a specific transporter (CT1), where it is absorbed by neurons and glial cells. This process is essential to maintain adequate creatine levels in the brain, which relies heavily on a constant energy supply.

Although the brain is relatively small, it uses about 20% of the body’s energy. Creatine helps maintain ATP (Adenosine Triphosphate) levels in the brain by donating phosphate groups to ADP (Adenosine Diphosphate), which regenerates ATP. This energy production is vital for cognitive processes like memory, attention, and problem-solving. Studies suggest that creatine supplementation can improve cognitive performance, particularly during tasks that require intense mental effort. Studies shows low brain creatine levels have been linked to neurodegenerative disorders, with more severe deficiencies correlating to more advanced stages of these conditions.

Cognitive and Memory Enhancement​

Medical studies shows that creatine supplementation positively affects cognitive performance, especially in memory and problem-solving tasks. Memory, both short- and long-term, is an energy-intensive process, and adequate creatine levels ensure a steady ATP supply, which is essential for memory formation and recall. Creatine may also protect against mental fatigue caused by sleep deprivation or stress. Moreover, creatine has neuroprotective potential, helping to maintain brain energy levels and possibly reducing neuronal damage over time.

Creatine in Traumatic Brain Injury (TBI) Recovery​

Traumatic brain injury (TBI), including concussions, can disrupt energy metabolism in the brain, causing ATP depletion. Supplementing with creatine could act as an energy buffer, maintaining ATP levels and reducing damage to brain cells post-injury. Animal studies suggest that creatine may reduce the severity of brain damage if taken before or after an injury. Although human data is still emerging, some research points to faster recovery and better outcomes for those taking creatine after a TBI, particularly in athletes exposed to high-impact sports.

Creatine’s Role in Neurodegenerative Diseases​

Neurodegenerative diseases like Alzheimer's and Parkinson’s are associated with impaired brain energy metabolism. While animal studies show that creatine can improve energy production in these conditions, human trials have been less conclusive. In Alzheimer’s, creatine’s potential to stabilize energy metabolism is promising, but more research is needed. Similarly, in Parkinson’s, studies in humans have shown mixed results, with long-term trials failing to demonstrate significant clinical improvements.

Muscular dystrophies, are conditions where creatine stores are reduced in muscle tissue. Research has shown that creatine supplementation improves muscle strength and mass in people with these conditions. However, the effects vary by disease type and age, suggesting creatine’s benefits may be specific to certain conditions.

Creatine and Mood Disorders​

Mood disorders, including depression, anxiety, and bipolar disorder, affect millions globally. Research suggests creatine could help improve mood by enhancing energy metabolism in the brain, particularly in individuals with major depressive disorder. Some studies indicate that creatine supplementation enhances the effectiveness of antidepressants, leading to improved mood and cognitive symptoms. While research on creatine’s impact on anxiety is still limited, early data suggests it may have potential in reducing anxiety symptoms by improving energy function in key brain regions.

Conclusion​

In conclusion, creatine has potential applications in brain health, including cognitive enhancement, recovery from brain injuries, managing neurodegenerative diseases, and even improving mood disorders.

For people that doesn't wanna read it all
Consume 10g of creatine everyday.
If you get side effects like bloating or gastric discomfort lower the dose to 5g.

"Heads Up" for Creatine Supplementation and its Potential Applications for Brain Health and Function Darren G Candow 1 , Scott C Forbes 2 , Sergej M Ostojic 3 , Konstantinos Prokopidis 4 , Matt S Stock 5 , Kylie K Harmon 6 , Paul Faulkner 7

Effects of Creatine Supplementation on Brain Function and Health Scott C Forbes 1 2 , Dean M Cordingley 3 4 , Stephen M Cornish 2 3 5 , Bruno Gualano 6 , Hamilton Roschel 6 , Sergej M Ostojic 7 8 , Eric S Rawson 9 , Brian D Roy 10 , Konstantinos Prokopidis 11 , Panagiotis Giannos 12 , Darren G Candow 13

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