Get Smarter By Taking Creatine?

Picture from Runnersworld

I first wrote about creatine supplementation and its role in improving physical performance back in 2022. So why am I writing about creatine again? Other than its role in improving physical performance, creatine has been shown in several clinical trials to improve mood and help symptoms of depression. It can help with short tem memory and reasoning (Avgerinos et al, 2018).

More importantly, there also seems to be data that research scientists gathered (but not studied yet) that there was a link between creatine and brain health.

Creatine may ease symptoms with certain neurodegenerative diseases (like Alzeimer's, Parkinson's etc), stroke and also adolescent depression. It may also help prevent as well as treat traumatic brain injuries and concussion.

In a meta-analysis of 16 creatine studies published last year, researchers found that creatine supplementation may improve memory, attention and information processing in adults (Xu et al, 2024).

Those of you who take mega doses of melatonin to sleep may want to try creatine instead. A dose of 15-20 grams of creatine monohydrate actually lessen the effects of a bad night's sleep by stimulating the brain's mitochondria (Gordji-Nejad et al, 2024).

Researchers suggest that our brain consume energy just like our muscles, accounting for as much as 20 percent of our body's energy consumption. Adenosine triphosphate (ATP) which is made from creatine may also be stored in our brain which is used for tasks and general health.

Creatine is also safe to take long term (21 months) with no health changes to the liver and kidneys (Kreider et al, 2003). A 2007 statement by the International Society of Sports Nutrition said that creatine was "safe, effective and ethical."

But, before you run out and buy some creatine or order online, I would urge some caution since another 2024 review concluded that creatine supplementation had no significant effect on the brain health of healthy and young participants. It had mixed results for those with creatine deficiences - vegans/ vegetarians, the elderly, the sleep deprived and mentally fatigued (McMorris et al, 2024).

If you decide to start taking creatine, note that 5 grams per day is for muscle growth and performance benefits only. Research has not found what dosage is required for cognitive gains. Some research suggest at least 10 grams and as much as 15 grams each day. The bulk of research indicates that taking 0.1 grams per kilogram of body weight per day is safe.

References

Gordji-Nejad A, Matusch A, Kleedorfer S et aL (2024). Single Dose Of Creatine Improves Cognitive Performance And Induces Changes In Cerebral High Energy Phospates During Sleep Deprivation. Sci Rep. 14(1): 4937. DOI: 10.1038/s41598-024-54249-9

Kreider RB, Melton C, Rasmussen CJ et al (2003). Long-Term Creatine Supplementation Does Not Significantly Affect Clinical Markers Of Health In Athletes. Mol Cell Biochem. 24(1-2): 95-104. PMID : 12701816

McMorris T, Hale BJ, Pine BS et al (2024). Creatine Supplementation Research Fails To Support The Theoretical Basis For An Effect On Cognition: Evidence From A Systematic Review. Beh Brain Res. 466: 114982. DOI: 10.1016/j.bbr.2024.114892

Xu C, Bi SY, Zhang WS et al (2024). The Effects Of Creatine Supplementation On Cognitive Function In Adults: A Systematic Review And Meta-Analysis. Front in Nutr. DOI: 103389/fnut.2024.1424972