Can creatine make you smarter?
Creatine is often the topic of conversation at the gym as it supports muscle function, improves strength and performance, and increases lean muscle mass. With over 1,000 peer-reviewed papers published on creatine and its benefits for muscle health, emerging research also suggests that creatine supplementation may specifically benefit women by supporting hormonal fluctuations, improving bone strength, and acting as a nootropic in the brain, especially for memory in older individuals.
WHAT IS CREATINE?
Creatine is an amino acid derivative of arginine, glycine, and methionine. In highly active tissues, creatine is stored as phosphocreatine and serves as an energy reserve that supplies phosphate to maintain adenosine triphosphate (ATP) levels. ATP is our cellular energy source, powering everything we do, from moving to thinking. It is especially important in our most active tissues, including muscles, heart, and brain.
CREATINE IS MAKING WAVES IN THE BRAIN
Because of its unique ability to harness energy within our cells, including brain cells, creatine supplementation might be the next step in enhancing cognitive function, especially as we age. Creatine is essential for supporting energy-intensive brain tasks, including learning and memory. Boosting creatine stores in the brain makes the ATP level more stable during these energy-intensive brain activities, which account for 20 percent of the body’s energy consumption.
Creatine supplementation also shows promise for alleviating some symptoms of traumatic brain injuries, including concussions, and may reduce symptoms of depression and anxiety. Anecdotal reports indicate a handful of individuals found a reduction in brain fog and improved focus from 10g of creatine daily.
The most remarkable improvements in brain function and memory appear to occur in older individuals taking creatine supplements or under higher metabolic stress. However, even in healthy individuals, supplementing with creatine has been shown to improve short-term memory, intelligence, and reasoning.
One recent study found that healthy older participants, aged 68 to 85, saw improvements in tasks such as memory recall and long-term memory after taking a 20g creatine supplement for just seven days.
FROM OUR BRAINS TO OUR BONES
At least one in three women will experience a bone fracture due to osteoporotic (brittle) bones in their lifetime. For some experts, hip fractures can be a death sentence. Almost a quarter of women who suffer a hip fracture die within a year. To combat this, creatine supplementation has been studied, and the results are encouraging. During resistance training, post-menopausal women who supplemented with creatine improved their bone geometry, which protects against hip fractures.
CREATINE FOR OUR HORMONES
A diet rich in creatine has been associated with a decreased risk of reproductive disorders in women aged 12 and up. Women who consumed the recommended intake of 13 mg of dietary creatine per kilogram of body mass per day exhibited a significant reduction in irregular periods, painful periods, and even the risk of hysterectomy.
This study opened the discussion for creating strategies to ensure adequate creatine intake in dietary programs, integrating low-dose supplementation and food fortification.
WHY SUPPLEMENT?
We make about half of our daily creatine needs, so for the other half, we are reliant on food sources. However, it is only found in animal products, including red meat, poultry, fish, and seafood.
One recent study found that 7 out of 10 women consume less than the recommended amounts of creatine, with intake declining with age, which means supplementation could be beneficial for many.
Creatine monohydrate is the most effective and bioavailable form of creatine. It is sold by many reputable supplement brands. This form has been clinically proven to increase plasma creatine levels, promote brain and muscle creatine content, and improve performance measures.
To support muscle energy, endurance, and power, it is best to take creatine somewhat close to exercise, rather than long before or after. Anytime is fine for brain, hormone, and bone health. In terms of benefits, creatine can benefit everyone, but they become even more important with age.
In contrast to its crucial role in muscle function and athletic performance, the role of creatine in other parts of the body is complex. Nevertheless, as researchers continue to pivot towards mitochondrial optimization for enhancing cognitive function and healthy aging, creatine could be the next nutrient to watch.
by Jennifer Brix, ND