People have taken creatine supplements since it was first discovered in 1832. Popularized by athletes’ need to feed or develop their skeletal muscles. Creatine is known for its ability to support the development of lean muscle. Creatine has different synthesized forms (monohydrate, ester, and nitrate) that di er in absorption rates. Creatine Monohydrate is the most common creatine supplement. Recent research suggests that Creatine Monohydrate serves additional benefits to the body: particularly with cognitive function and a healthy brain. So today, we will cover this supplement’s mental or neurological benefits and how we can use it to prevent cognitive decay.
Brain Health
Your brain takes up approximately 2% of your body’s weight, but it runs 24/7 without rest—your body’s powerhouse! It is shown that creatine supplementation increases the energy supply to your brain and your body’s neurons. Your brain may endure cognitive stress in suboptimal conditions. You may be tackling a lot of responsibilities, battling a lack of sleep, or hungry. Therefore, there are plenty of reasons that suggest your brain requires support to perform at optimal levels and reduce cognitive aging.
Whatever the case may be, long-term stress greatly impacts your brain’s capabilities. Under chronic stress, the brain will prioritize different functions to adapt. The extreme imbalance of brain functions causes the unused functions to deteriorate, leading to other problems like memory loss. Chronic stress can shrink your prefrontal cortex— the area of your brain responsible for learning. Scientists confirm that creatine monohydrate boosts short-term mental performance.
Concussion Recovery
Creatine Monohydrate supplementation can also have a major impact on brain recovery caused by traumatic injuries or concussions (mTBI). When the brain undergoes trauma, it depletes all energy, oxygen, and creatine reserves. The detrimental changes in metabolism can remain for many years. In an animal study, creatine monohydrate supplementation reduced overall brain damage by 50%. Supplementing the brain’s creatine levels diluted any disruptions in cognitive processing after experiencing trauma. In a hospital setting, creatine supplements reduce symptoms such as fatigue, dizziness, and headaches.
Memory and Neurodegeneration
Short-term and Long-term Memory
Creatine may make a significant impact on your short-term and long-term memory. Researchers are studying creatine supplementation’s effects on long-term memory in elderly individuals. During a U.K.-based study, individuals averaging 76 years old noticed improved long-term memory by consuming 20g of creatine-monohydrate supplements daily. Additionally, they improved their spatial and serial recall memory. Although there is not enough research to conclude the mechanism in which Creatine conducts this, researchers concluded that Creatine could boost cognitive performance in elderly individuals.
Dementia/Alzheimer’s Disease
A major characteristic of Alzheimer’s Disease is Beta-amyloid (Aβ) toxicity caused by the aggregated amounts of amyloid-β (Aβ) peptides which are toxic to neurons. In a study conducted on rats, the data showed that Creatine protected the rat’s hippocampal neurons when exposed to beta-amyloid (Aβ) toxicity. Although it is difficult to diagnose it in living patients, Alzheimer’s Disease is the #1 cause of dementia in middle-aged to elderly people.
Parkinsons
Creatine Monohydrate supplementation may slow down the progression of neurological diseases like Parkinson’s. In 2006, a study explored if Creatine could increase muscle strength in patients with Parkinson’s. Their data determined that Creatine was able to slow down the progression of this disease. Other early studies on mice showed significant neuroprotection with just a 1% creatine supplementation of their entire diet.
We have a substantial history of Creatine and its impact on our muscular system. But every year, we continue to progress in understanding and utilizing Creatine for cognitive benefits.
Recent research and discussion suggest that you could be missing out on the holistic benefits of these popular sports supplements. We suggest that it’s worth complementing your vitamin routine/diet with Creatine. It may be a key component in maintaining a strong body and mind— at any age.
REFERENCES
https://www.scq.ubc.ca/an-introduction-to-creatine/
https://pubmed.ncbi.nlm.nih.gov/28595527/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
https://onlinelibrary.wiley.com/doi/abs/10.1002/cne.903430311
www.sciencedaily.com/releases/2003/08/030813070944.htm
https://www.tuw.edu/health/how-stress-a ects-the-brain/
https://pubmed.ncbi.nlm.nih.gov/30086660/
https://onlinelibrary.wiley.com/
https://www.ncbi.nlm.nih.gov/pmc/articles/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4304302/#ref-99