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Boost your brain power…banish brain fog…with creatine! | July 21, 2024
I discovered this article in the BBC Science Focus Magazine. (I know, who read such stuff on a Saturday afternoon?)
But then, I went on.
I’ll save you the literature of ten different resources…
But here’s what everyone from the NIH (National Health Institute) to Psychology Today had to say:
Even though we have natural creatine, supplementation can dramatically increase our levels by 50-fold or higher.
Here’s how it works:
Creatine improves memory
When consumed as a supplement, creatine can cross the blood-brain barrier and improve functions of the brain.
Like those that contribute to brain fog.
Studies have shown that creatine supplementation can enhance cognitive function, particularly in tasks that require memory and attention.
Despite the litany of claims on the market, very few supplements have been shown to enhance memory statistically.
Creatine is somewhat unique in this regard.
In a thorough analysis it was concluded that creatine supplementation significantly improved memory (compared to a placebo.)
Research has demonstrated that creatine supplementation can improve memory performance, both in short-term, long-term and working memory.
It has been suggested that creatine enhances memory by facilitating the synthesis of ATP, the primary energy source for brain cells.
By increasing ATP availability, creatine may support optimal brain function and improve memory encoding and retrieval processes.
Several cognitive performance tests have demonstrated the memory-enhancing effects of creatine.
These tests assess memory recall, recognition, and learning abilities. By improving memory function, creatine supplementation may benefit individuals who struggle with memory-related challenges.
Research also shows:
Creatine enhances energy to the brain.
One of the key mechanisms through which creatine enhances cognitive function is by providing an energy boost to the brain.
Several studies have shown that creatine supplementation can improve performance on mentally demanding tasks, such as working memory and decision-making.
Creatine helps banish brain fog.
Research suggests that creatine helps maintain cognitive function under stress and sleep deprivation, which are common triggers for brain fog.
The study indicates that individuals taking creatine showed improved cognitive performance, suggesting a potential protective effect against mental fatigue.
So say good bye to that forgotten memory, the lack of concentration, confusion, that fuzzy feeling and all the frustration that goes with it.
Creatine improves intelligence and reasoning.
Like memory, few supplement-based interventions are linked to improved intelligence scores.
That’s what makes the data on creatine all the more interesting.
In a systematic review of randomized trials published in 2018, researchers concluded that oral creatine supplementation may improve healthy individuals’ intelligence and reasoning abilities.
Creatine helps remove stress.
Optimal brain function potentially counteracts the energy deficits observed in depressed individuals.
Creatine has been shown to have neuroprotective effects, potentially safeguarding neurons from various forms of stress.
Creatine might influence neurotransmitter systems, including the serotonin and dopamine pathways, which play crucial roles in mood regulation.
Creatine has the potential to influence mood regulation through various mechanisms.
It may impact neurotransmitter levels, stress response pathways, and brain energy metabolism, all of which play a significant role in mood regulation.
Neurotransmitters, such as serotonin, dopamine, and glutamate, are involved in mood regulation.
Chronic stress can have detrimental effects on mood and mental well-being.
However, research suggests that creatine can help mitigate the negative impact of stressful situations on mood.
Creatine enhances energy metabolism and supports the brain during times of stress, which may contribute to improved stress resilience.
It has the potential to enhance mood and emotional well-being.
By enhancing metabolism and supporting functions of the brain during stressful times, it may contribute to mood improvement.
Creatine fights cognitive fatigue.
Creatine may help reduce cognitive fatigue, boosting mental stamina during demanding tasks.
By replenishing ATP stores in the brain, creatine optimizes energy availability, improving cognitive endurance.
Those involved in mentally challenging activities like studying or professional work could benefit from creatine supplementation.
Note: How much creatine should I take?
There is some variability regarding optimal dosing, but generally, around five grams seems to be the consensus, and this does seem to generalize many of the brain-specific studies.
Some exercise research suggests that it should be taken after exercise and with food for maximum performance effects.
As always, it’s worth speaking with a healthcare practitioner about any supplement intervention and ensuring the product comes from a trusted, quality company.
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Resources:
https://bigthink.com/health/creatine-treat-depression
https://www.healthline.com/nutrition/what-is-creatine
https://trycreate.co/blogs/news/the-surprising-mental-effects-of-creatine-supplementation
https://www.healthline.com/nutrition/10-benefits-of-creatine
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/
https://www.nature.com/articles/s41598-024-54249-9
https://apple.news/AOtn2QV72TyygvYiT6Qc6oA
Tags: banish brain fog, creatine, enhanced energy, fight cognitive fatigue, helps remove stress, improved memory
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