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Creatine's Impact on Brain Health

Creatine's Impact on Brain Health

In our fast-paced, demanding world filled with responsibilities, we know the importance of prioritizing our physical health through diet and exercise but often overlook the importance of maintaining optimal brain health. Staying sharp mentally is paramount for high performance in the gym and in the office.


Cognitive hiccups like brain fog and struggles with focus are just the beginning when it comes to impairments that  seriously impact our productivity. It's crucial to recognize that our brain is a high-performance energy-consuming machine, just like our muscles, and it requires consistent nourishment and care.


While most of us are aware of creatine's role in enhancing physical performance and promoting muscle growth, what's less known is its significance in brain function. The brain, being an energy-hungry organ, needs a constant and efficient energy supply to function optimally, and creatine is a key player in this process. In fact, research reveals that creatine is so important to human brain function that the brain even synthesizes its own creatine.


By elevating ATP levels, creatine plays a pivotal role in enhancing the functionality of our brain cells. ATP, or adenosine triphosphate, serves as the fundamental energy currency for cells, including those in the brain. It's vital for cognitive processes such as thinking, memory, and decision-making.


When the brain faces a shortage of creatine, it can result in lack of focus and fatigue. Supplementing creatine is especially essential for those with acute brain injuries, older individuals, or vegetarians/vegans who don't obtain creatine from animal products. A recent study in 2023 showed significant memory improvements in both elderly and vegetarian participants who supplemented 20g of creatine daily, compared to those who received a placebo.


The loss of creatine in the brain as we age is a substantial factor in age-related neurological diseases and cognitive decline. By incorporating micronized creatine into your daily routine, you're not only safeguarding your muscles from breakdown and reducing post-workout soreness but also strengthening your memory and cognitive abilities. It's time we view creatine not just as a sports performance supplement but as a cognitive enhancer, ensuring peak performance in both your WOD and in everyday life.

 

 

 

 

 

 

 

Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011 May;40(5):1349-62. doi: 10.1007/s00726-011-0855-9. Epub 2011 Mar 11. PMID: 21394604.

 

Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022 Feb 22;14(5):921. doi: 10.3390/nu14050921.