In this article, Creatine and Brain Health, we will look at the positive benefits of creatine on the brain, and look at recent dosing suggestions for maximum benefit. If you’re ready, let’s jump right in!
What Is Creatine?
Creatine is made up of three amino acids: methionine, arginine, and glycine. It also occurs in small amounts naturally in meats and fish. But it’s the supplement that has changed the sports nutrition industry, and we will look at that next.
Creatine Revolutionized The Supplement Industry!
In 1993, creatine monohydrate was introduced as a groundbreaking new bodybuilding supplement. Yet it almost didn’t make it to the market because it initially faced a lot of rejection. At that time, the big sellers were mega-weight gainers. Some of you might remember the huge dog food-sized bags and large buckets of gainers that promised 4,000 to as high as 10,000 calories per serving.
Now, try to imagine how well the idea of a brand new, zero-calorie supplement called creatine monohydrate would have been received by the big supplement companies of the day. As I’m sure you can guess, none of the “big boys” wanted anything to do with it. So the men behind creatine monohydrate started their own company called EAS (Experimental and Applied Sciences) and launched “Phosphagen”. This was the first creatine monohydrate powder available for bodybuilding and sports use.
It absolutely took the supplement world by storm. It didn’t take long for the now-embarrassed big boys to jump on the creatine monohydrate bandwagon and introduce their own versions. Most were monohydrate but in time others were different versions designed to “optimize absorption”. Yet the influence of the original creatine monohydrate can’t be overstated. It’s still very popular, it is inexpensive, extensively studied, and has been proven effective time and time again, with new benefits constantly being uncovered. (1, 2)
A Quick Look At The Benefits Of Creatine
To be thorough, let’s quickly look at the benefits that put creatine on the map. Most of the body’s natural creatine is stored in the muscles as phosphocreatine. It is then converted into ATP as needed as per its role in the Phosphagen (this is where the name came from) or ATP-CP cellular energy system. It goes without saying that supplemental creatine gets involved in this process, promoting endurance, strength, and power.
Creatine is also the original cell volumizer, which means it pulls water into the muscles thereby creating massive water-based pumps.This benefit alone has created an entire supplement category, with an impressive number of compounds that do this (known as osmolytes). In fact, most pre-workouts contain both osmolytes and nitric oxide boosters for unbelievable pumps.
Creatine and Brain Health
OK, let’s move on to Creatine and Brain Health. Like your muscles, your brain’s source of energy is ATP. Your brain stores creatine and uses it to help create ATP energy. It also uses it to complete its different tasks. In fact, recent research has indicated that creatine can improve both short-term memory and decision-making, especially in older lifters and non-lifters alike. If you consider that as we get older, we begin to have memory problems, this is a huge benefit.
Studies also suggest that creatine has a role in the production of dopamine, an important neurotransmitter. What does dopamine do? It’s known as a “happy” neurotransmitter. It plays a major role in the reward system of the brain. The reward system is a group of brain processes that control motivation, desire, and cravings. The fact that creatine can have a positive affect on motivation is another huge benefit. Think about how this applies to your desire to hit the gym.
In addition, some research suggests that creatine can help reduce mental fatigue, especially the fatigue associated with repetitive tasks.
It’s important to understand that your body doesn’t make a lot of creatine, and could have low creatine stores if you don’t eat meat, which will limit peak cognitive function. Adding a creatine monohydrate supplement will get creatine stores back to optimal levels. (3, 4, 5, 6)
Creatine and Brain Health – Let’s Recap These Benefits
- Creatine Promotes ATP Energy For The Brain
- Creatine Supports Decision-Making
- It Aids In The Production Of Dopamine
- Creatine Helps Reduce Task-Related Mental Fatigue
As you can see, when it comes to creatine and Brain Health, the list of benefits is very impressive!
Creatine and Brain Health – Suggested Dosing
In terms of Creatine and brain health as well as normal use, there seems to be several suggestions regarding dosing.
- The original dosing protocol suggested “loading” 20 grams per day, divided over 4 doses for 5 days, followed by a single 5 gram maintenance dose daily.
Since then, other dosing suggestions include:
- No loading
- 5 grams per day
- 3 grams per day
As far as creatine and brain health, some studies suggest taking:
- 10-15 grams per day
- 20 grams per day
Overall, the research seems to indicate that the original dosing protocol of loading 20g per day for 5 days, followed by a single 5 gram dose, works best. This is the best bet for lifters, including older folks. For those who do not lift, a daily dose of 3 grams is plenty. (7)
Summary
As you can see, when it comes to creatine and brain health, there’s a lot that creatine has to offer, especially the monohydrate version. That’s on top of all its other benefits. Also, the research seems to indicate that the original loading/maintenance dosing protocol still works best. All that’s left to do is stop by illpumpyouup.com and pick up a container or two today!
References:
- https://medical-dictionary.thefreedictionary.com/creatine
- Stoppani J (May 2004). Creatine new and improved: recent high-tech advances have made creatine even more powerful. Here’s how you can take full advantage of this super supplement. Muscle & Fitness. Archived from the original on 11 July 2012. Retrieved 29 March 2010.
- Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013
- Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition reviews, 81(4), 416–427. https://doi.org/10.1093/nutrit/nuac064
- Kaviani, M., Shaw, K., & Chilibeck, P. D. (2020). Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. International journal of environmental research and public health, 17(9), 3041. https://doi.org/10.3390/ijerph17093041
- https://www.medicalnewstoday.com/articles/326649
- https://www.essex.ac.uk/blog/posts/2023/01/19/creatine-supplements-what-the-research-says-about-how-they-can-help-you-get-in-shape#:~:text=Taking%20creatine%20has%20been%20shown,brain%2Dmuscle%2Drelated%20fatigue