The Impact of Creatine Monohydrate on Cognitive Function and Brain Health
, by Sandesh Prasannakumar, 8 min reading time
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, by Sandesh Prasannakumar, 8 min reading time
Creatine monohydrate is a supplement that has been widely used for a long time by athletes and bodybuilders as a supplement that fosters athletic performance together with muscle buildup. Recent studies have, however, shown that this supplement has effects on cognitive functions and brain health as well. This article discusses the application of creatine monohydrate for the brain, the ways through which it works, and the existing evidence showing that it enhances cognition.
Creatine is present in some foods in moderate quantities and is generated in the liver, kidneys, and pancreas. It is stored mainly in muscle tissue, and its main usage is in the reformation of adenosine triphosphate (ATP), which is the body’s chief form of energy. Creatine monohydrate is the form of creatine most often studied and used since it has been determined that it is both well-absorbed and effective.
The human brain accounts for only about 2% of body weight. However, it consumes approximately 20% of the body's energy. This high demand is key for various cognitive functions. This includes memory, learning, and executive functions. On the other hand, ATP is generated through cellular respiration. This is crucial for maintaining these functions. Since creatine is involved in ATP production, its supplementation can potentially enhance brain energy metabolism.
Creatine is mainly involved in the recycling of ATP in the body, particularly during the time of energy stress. In the brain, this process is defined as vital for neurotransmission, changes in synaptic connection, and in general, for the functioning of neurons. Since creatine seems to enhance the levels of phosphocreatine which in turn replenishes ATP, creatine supplements are effective in helping the brain cells to produce energy more efficiently and continuously.
Creatine has also demonstrated the ability to reduce the pathology in models of neurodegenerative diseases. It assists in maintaining the stability of the mitochondrial membrane, decreases the formation of highly reactive OH radicals as well as other ROS and prevents damage to cells. Also, creatine may increase the levels of brain-derived neurotrophic factor (BDNF), which is a protein that protects and nurtures neurons.
Apart from that, creatine also plays the role of antioxidant, which decreases the oxidative load on the brain. Aging and neurodegeneration are associated with the accumulation of oxidative stress. One can suggest that creatine acts as a powerful antioxidant that minimizes the negative impact of free radicals on one’s overall brain health and functionality.
Several studies have investigated the effects of creatine supplementation on cognitive performance. A study published in the journal Psychopharmacology found that creatine supplementation improved cognitive performance in tasks requiring short-term memory and quick thinking in healthy young adults. Another study in Neuropsychology reported enhanced cognitive performance in older adults, suggesting that creatine may help mitigate age-related cognitive decline.
Creatine has also been studied for its effects on mental fatigue. A study in the Journal of Psychopharmacology demonstrated that creatine supplementation reduced mental fatigue and improved cognitive performance during demanding tasks. This finding is particularly relevant for individuals engaged in activities that require sustained mental effort, such as students and professionals.
Research has shown that creatine supplementation may have therapeutic potential for neurodegenerative diseases like Parkinson's and Huntington's disease. A study in JAMA Neurology found that creatine supplementation slowed the progression of Parkinson's disease symptoms. Similarly, preclinical studies have demonstrated that creatine can reduce neuronal damage and improve motor function in models of Huntington's disease.
Emerging evidence suggests that creatine may also play a role in mood regulation. A study in the Journal of Affective Disorders reported that creatine supplementation improved symptoms of depression in women. The exact mechanisms are not fully understood, but it is believed that creatine's role in energy metabolism and neuroprotection contributes to its antidepressant effects.
The typical dosage for creatine supplementation is 3-5 grams per day. Some individuals start with a loading phase of 20 grams per day for 5-7 days to quickly saturate muscle stores, followed by the maintenance dose. However, for cognitive benefits, starting with the maintenance dose is generally sufficient. Creatine can be taken with water or mixed into various beverages, and it is best absorbed when taken with a meal.
Creatine monohydrate is considered safe for long-term use in healthy individuals. Common side effects are mild and include gastrointestinal discomfort and muscle cramping, which can often be mitigated by staying well-hydrated. There is no evidence to suggest that creatine supplementation negatively impacts kidney or liver function in healthy individuals. However, those with pre-existing kidney conditions should consult a healthcare provider before starting supplementation.
The potential cognitive benefits of creatine monohydrate warrant further investigation. Future research should focus on understanding the long-term effects of creatine supplementation on brain health, exploring its benefits across different age groups, and examining its potential as an adjunct therapy for various neurological and psychiatric conditions.
Creatine monohydrate, widely known for its benefits in physical performance, also holds promise for cognitive function and brain health. Its role in ATP regeneration, neuroprotection, and antioxidant activity provides a strong foundation for its cognitive benefits. Scientific evidence supports its potential to enhance cognitive performance, reduce mental fatigue, and offer neuroprotection against age-related decline and neurodegenerative diseases.
As our understanding of the brain and its energy demands continues to evolve, creatine monohydrate emerges as a valuable supplement for supporting cognitive function and overall brain health. By incorporating creatine into a balanced diet and lifestyle, individuals can potentially enhance both their physical and mental performance, leading to improved quality of life.
In conclusion, while more research is needed to fully elucidate the cognitive benefits of creatine, current evidence is promising. Whether you are a student, a professional, or an older adult looking to maintain cognitive health, creatine monohydrate offers a safe and effective means to support brain function and overall well-being.