Creatine: The bodybuilding supplement that boosts brainpower

Creatine is a well-known supplement that many people use to help them build muscle. However, recent research is exploring how this compound might also enhance our brain function and mood. Creatine is a natural substance produced by our bodies, primarily in the liver, and it is stored in our muscles and brains. While our bodies can create some creatine, we also need to obtain it from our diets, particularly from foods like meat and oily fish. This compound plays a crucial role in managing the energy levels in our cells and tissues. Emerging evidence suggests that creatine supplementation could benefit certain individuals by reducing fatigue, improving mood, and even enhancing cognitive performance. Some researchers speculate that creatine may have potential therapeutic effects for patients with conditions like Alzheimer's disease. So, how can we determine if we are getting enough creatine, and when might it be beneficial to consider supplementation? The exploration of creatine's benefits began with Roger Harris, a professor from Aberystwyth University in Wales. His research established creatine's reputation in the sports world, linking it to improved athletic performance. Over the past two decades, scientists have begun to uncover additional health benefits associated with creatine supplementation, particularly in relation to cognitive function. This is significant because creatine is involved in neurogenesis, which is the process of forming new neurons in the brain. When Ali Gordjinejad noticed studies indicating that sleep-deprived individuals might need to take creatine for extended periods to experience any benefits, he decided to investigate further. Gordjinejad, a research scientist at the Forschungszentrum Jülich research center in Germany, conducted a study where he recruited 15 participants and administered either a creatine supplement or a placebo in the evening. He then assessed their cognitive performance, including reaction times and short-term memory, at intervals throughout the night. The results showed that those who took creatine had significantly faster processing speeds compared to the placebo group. Although Gordjinejad is unsure of the exact mechanism, he believes that the stress from sleep deprivation and cognitive tasks may prompt the body to absorb more creatine. He explains that when energy demands are high, phosphocreatine, which provides energy for short bursts of activity, acts as a reservoir of energy. While Gordjinejad's study was small, he believes it indicates that creatine could help mitigate the negative effects of sleep deprivation, at least temporarily. However, it is important to note that the participants consumed a dose of creatine that was ten times higher than the recommended daily amount, which could pose risks for individuals with kidney issues and may cause gastrointestinal discomfort in the general population. Gordjinejad plans to conduct further research with smaller doses to explore the potential of creatine for individuals who experience unexpected extended periods of wakefulness, such as emergency responders or students preparing for exams. On the other hand, Terry McMorris, a professor emeritus at the University of Chichester, conducted a review of 15 studies in 2024 and found that the existing research does not provide sufficient support for the cognitive benefits of creatine. He suggests that the variability in creatine supplementation protocols and the reliance on outdated cognitive tests may contribute to these inconclusive results. While McMorris acknowledges the need for more rigorous research, he believes that the potential cognitive benefits of creatine warrant further investigation. Beyond cognitive performance, studies are revealing a range of other potential health benefits associated with creatine supplementation. One reason for this may be that creatine has a protective effect that helps our bodies cope with stressors. A recent study involving 25,000 participants aged 52 and older found that those with higher levels of creatine in their diets experienced better health outcomes. Additionally, creatine may have positive effects on mental health. In one study, participants who received creatine alongside cognitive behavioral therapy (CBT) showed greater improvements in their symptoms compared to those who received CBT alone. Researchers believe that creatine's role in energy production and utilization in the brain may explain its potential benefits for individuals with depression. This finding is particularly relevant for vegans, as they may have lower creatine levels due to dietary restrictions. Some research even suggests that creatine could help alleviate symptoms in individuals with chronic conditions. In a study conducted in 2023, researchers tested the effects of creatine supplementation in individuals with long Covid. They found that those who received creatine experienced improvements in symptoms, including reduced brain fog and difficulties with concentration. The researchers hypothesized that the stress of long Covid may deplete creatine levels in the brain, which is essential for energy supply. While creatine is not a cure for long Covid, it may offer some benefits. However, further research is needed to understand potential gender differences in response to creatine supplementation, as women may experience different effects compared to men. As research on creatine continues to evolve, scientists are also examining its role throughout the entire lifecycle. For instance, creatine is crucial for fetal development and may help protect unborn babies from oxygen deprivation. Studies have shown that creatine is important for various reproductive processes, including sperm motility and placental development. Additionally, creatine may play a vital role in reducing damage caused by a lack of oxygen during pregnancy. Researchers are investigating how creatine supplementation could benefit pregnant women, particularly those facing complications such as pre-eclampsia. However, the safety of creatine supplementation during pregnancy remains uncertain, and it is essential for individuals to consult with their healthcare providers before taking any supplements. Research has indicated that more creatine is transferred from mothers to babies during challenging labor, and lower creatine levels in mothers' blood have been associated with adverse outcomes such as stillbirth and preterm birth. While the research in this area is still in its early stages, it highlights the importance of understanding creatine's role in maternal and fetal health. At the other end of the lifecycle, creatine may also help combat sarcopenia, an age-related condition characterized by muscle loss and weakness. As people age, they tend to lose muscle tone, and studies suggest that creatine supplementation could help mitigate this decline. While creatine can be beneficial for some individuals, it is not without potential side effects, including water retention, muscle cramps, and nausea. It is also not suitable for everyone, particularly those with certain medical conditions or those taking specific medications. Although creatine is generally considered safe for most people, it is essential to approach supplementation with caution. Emerging evidence suggests that many women following a Western diet may not consume enough creatine-rich foods. Recent studies have indicated that a significant number of pregnant women may not be getting any creatine at all. Preliminary data suggests that individuals who do not consume creatine from their diets may have lower levels of creatine in their muscles, indicating that they may not be able to reach optimal levels. While creatine is not classified as an essential nutrient, some researchers argue that it should be considered semi-essential due to the body's inability to produce sufficient amounts. Creatine is not a miracle solution, but it is essential to evaluate its potential benefits and provide evidence-based guidance to the population. Despite the growing interest in creatine research, there is still much to learn about its health benefits throughout our lives. Researchers are hopeful that increased academic interest will lead to greater public health awareness, helping us understand which groups may benefit from creatine supplementation. It is crucial to remember that all information provided is for general knowledge and should not replace professional medical advice. Always consult with a healthcare provider if you have any health concerns.