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Creatine: Difference between revisions
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Text replacement - "Orally Consumable Longevity Molecules" to "Orally Consumable Longevity Compounds"
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===Lifespan=== | ===Lifespan=== | ||
In animal studies, creatine supplementation has been associated with a 9% increase in lifespan. Creatine-fed mice also demonstrated significantly better performance on neurobehavioral testing. While human trials are needed to confirm these findings, they suggest a potential benefit of creatine supplementation for longevity. | [[File:Creatine mice lifespan.gif|thumb|Survival rate of wild type mice after starting 1% creatine submission beginning in the age of 365 days]] | ||
In animal studies, creatine supplementation has been associated with a 9% increase in lifespan. Creatine-fed mice also demonstrated significantly better performance on neurobehavioral testing. While human trials are needed to confirm these findings, they suggest a potential benefit of creatine supplementation for longevity. {{#pmid:17416441|pmid17416441}} | |||
The average daily food intake for an adult female C57BL/6 mouse ranges from approximately 2.5 to 5 grams, with a typical weight of 20-25 grams. If we take the average food intake to be 3.75 grams, then a 1% inclusion of creatine in this diet corresponds to a creatine intake of 0.035 grams per day. To calculate the creatine dose in mg/kg, divide the creatine intake by the average weight of the mouse (assuming 22.5 grams), resulting in a dose of approximately 1555 mg/kg. Converting this mouse dose to a human equivalent dose (HED) using [[Allometric Scaling|allometric scaling]] with a conversion factor of 12.3, the HED is around 126 mg/kg. For a 75 kg human, this dose translates to about 9450 mg/day. | |||
=== Muscle Mass, Strength, Bone and Body Composition === | === Muscle Mass, Strength, Bone and Body Composition === | ||
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Creatine supplementation is associated with a 5-15% increase in brain PCr (Phosphocreatine) content, which is believed to enhance brain bioenergetics. Research has delved into its potential impacts on cognition, memory, and executive function, especially among older individuals or those with mild cognitive impairment. Several studies have highlighted that creatine supplementation can reduce mental fatigue and potentially improve cognitive abilities including memory and executive function. For instance, certain studies have shown that creatine supplementation can increase oxygen utilization in the brain, thereby reducing mental fatigue during repetitive mental tasks, enhance working memory and processing speed, and even improve certain cognitive tasks under sleep deprivation. Moreover, creatine supplementation has been found to maintain or enhance performance in various cognitive and memory tasks in both young and elderly participants. For example, it's shown to improve muscular endurance and sustain cognitive performance during a simulated soccer match. While there are promising findings, not all studies agree on the benefits of creatine supplementation for cognitive function, and more research is needed to solidify these claims. Nonetheless, current evidence suggests that creatine supplementation may hold potential in supporting cognitive function, especially as one ages. {{#pmid:33572884|pmid33572884}} | Creatine supplementation is associated with a 5-15% increase in brain PCr (Phosphocreatine) content, which is believed to enhance brain bioenergetics. Research has delved into its potential impacts on cognition, memory, and executive function, especially among older individuals or those with mild cognitive impairment. Several studies have highlighted that creatine supplementation can reduce mental fatigue and potentially improve cognitive abilities including memory and executive function. For instance, certain studies have shown that creatine supplementation can increase oxygen utilization in the brain, thereby reducing mental fatigue during repetitive mental tasks, enhance working memory and processing speed, and even improve certain cognitive tasks under sleep deprivation. Moreover, creatine supplementation has been found to maintain or enhance performance in various cognitive and memory tasks in both young and elderly participants. For example, it's shown to improve muscular endurance and sustain cognitive performance during a simulated soccer match. While there are promising findings, not all studies agree on the benefits of creatine supplementation for cognitive function, and more research is needed to solidify these claims. Nonetheless, current evidence suggests that creatine supplementation may hold potential in supporting cognitive function, especially as one ages. {{#pmid:33572884|pmid33572884}} | ||
In aging adults (68–85 years), creatine supplementation of 20 g/day for 7 days improved memory measures such as forward number recall, backward and forward spatial recall, and long-term memory. Further, vegetarians saw working memory improvements after creatine supplementation of 5 g/day for 6 weeks. A direct comparison between omnivores and vegetarians revealed better memory post creatine supplementation in vegetarians than meat-eaters. However, some studies did not observe any beneficial effects of creatine on memory measures in children, adults, and older adults. {{#pmid:35267907|pmid35267907}} | |||
Moreover, sleep deprivation, which is known to impact brain bioenergetics, seems to be another area where creatine supplementation shows promise. Preliminary evidence suggests that combining creatine supplementation with sleep deprivation can enhance cognitive function, especially when coupled with mild to moderate exercise. For instance, after 24 hours of sleep deprivation, those supplemented with creatine saw less change in performance from baseline in random movement generation, choice reaction time, balance, and mood state. Additionally, another experiment from the same group indicated that creatine supplementation counteracted the loss of complex central executive function due to sleep deprivation. {{#pmid:35267907|pmid35267907}} | Moreover, sleep deprivation, which is known to impact brain bioenergetics, seems to be another area where creatine supplementation shows promise. Preliminary evidence suggests that combining creatine supplementation with sleep deprivation can enhance cognitive function, especially when coupled with mild to moderate exercise. For instance, after 24 hours of sleep deprivation, those supplemented with creatine saw less change in performance from baseline in random movement generation, choice reaction time, balance, and mood state. Additionally, another experiment from the same group indicated that creatine supplementation counteracted the loss of complex central executive function due to sleep deprivation. {{#pmid:35267907|pmid35267907}} | ||
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Overall, there is mounting evidence suggesting that creatine supplementation can enhance certain cognitive functions, especially when brain bioenergetics are under stress, such as during sleep deprivation. | Overall, there is mounting evidence suggesting that creatine supplementation can enhance certain cognitive functions, especially when brain bioenergetics are under stress, such as during sleep deprivation. | ||
=== | === Glucose Management and Diabetes === | ||
Creatine supplementation has shown | Creatine supplementation has been associated with influencing glucose management, especially in the context of exercise and dietary practices. The uptake of creatine into tissues is influenced by glucose and insulin levels. Moreover, creatine supplementation has shown potential in preventing declines in the GLUT-4 transporter, which is essential for glucose uptake into cells, during immobilization and even increasing GLUT-4 by 40% during rehabilitation after muscle atrophy. The co-ingestion of creatine with carbohydrates or a combination of carbohydrates and protein has been reported to increase creatine uptake and/or muscle glycogen levels, which could be beneficial for glycogen storage and overall glucose management. {{#pmid:33572884|pmid33572884}} | ||
In a notable study, Gualano et al. evaluated the effects of creatine supplementation (5 g/day for 12 weeks) during training in participants with type 2 diabetes. The findings indicated that creatine supplementation improved glucose tolerance to a standard meal, increased GLUT-4 translocation, and significantly reduced HbA1c levels, which is a long-term indicator of glucose control. {{#pmid:20881878|pmid20881878}} Furthermore, the AMPK-alpha protein content, which is related to cellular energy regulation and possibly glucose uptake, tended to be higher after creatine supplementation. This increase was significantly related to the changes observed in GLUT-4 translocation and HbA1c levels, suggesting that AMPK signaling might play a role in the effects of creatine supplementation on glucose uptake in individuals with type 2 diabetes. {{#pmid:22349765|pmid22349765}} | |||
Overall, the evidence suggests that creatine supplementation can enhance glucose uptake and insulin sensitivity, which may help individuals manage their glucose and HbA1c levels, particularly when engaging in an exercise program. Hence, creatine supplementation might offer a supportive role in healthy glucose management, especially in conjunction with exercise and dietary strategies.{{#pmid:33572884|pmid33572884}} | |||
=== Heart Disease === | |||
Coronary artery disease, which restricts blood flow to the heart, increases the risk of ischemic events, arrhythmias, and heart failure. Creatine and its derivative, phosphocreatine (PCr), are known to help maintain heart energy levels during these ischemic events. This has led to interest in exploring creatine or PCr administration as a way to reduce heart-related issues in individuals with chronic heart failure. {{#pmid:33572884|pmid33572884}} | |||
Studies have shown promising results. For example, administering PCr and phosphocreatinine intravenously in canines prevented harmful substance accumulation in the heart's ischemic zone, reducing arrhythmia prevalence. Similarly, other researchers found that exogenous PCr administration protected against heart ischemia. When PCr was added to solutions used to preserve heart tissue during ischemia, it improved energy availability, reduced arrhythmia incidence, and improved heart function. {{#pmid:33572884|pmid33572884}} | |||
Additionally, creatine supplementation has shown potential benefits for heart failure patients engaged in rehabilitation programs, though results vary across studies. While more research is essential, current findings suggest that phosphocreatine administration and possibly creatine supplementation may support heart metabolism and health, especially during ischemic challenges. {{#pmid:33572884|pmid33572884}} | |||
==Potential Therapeutic Role== | ==Potential Therapeutic Role== | ||
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===Safety === | ===Safety === | ||
Since creatine monohydrate became a popular dietary supplement in the early 1990s, over 1,000 studies have been conducted and billions of servings of creatine have been ingested. The only consistently reported side effect from creatine supplementation that has been described in the literature has been weight gain. Available short and long-term studies in healthy and diseased populations, from infants to the elderly, at dosages ranging from 0.3 to 0.8 g/kg/day for up to 5 years have consistently shown that creatine supplementation poses no adverse health risks and may provide a number of health and performance benefits. {{#pmid:28615996|pmid28615996}} | |||
Moreover, an evidence-based scientific evaluation has confirmed in 2021 that, when ingested at recommended dosages, creatine supplementation does not result in kidney damage and/or renal dysfunction in healthy individuals, does not cause dehydration or muscle cramping, and appears to be generally safe and potentially beneficial for children and adolescents{{#pmid:33557850|pmid33557850}}. | Moreover, an evidence-based scientific evaluation has confirmed in 2021 that, when ingested at recommended dosages, creatine supplementation does not result in kidney damage and/or renal dysfunction in healthy individuals, does not cause dehydration or muscle cramping, and appears to be generally safe and potentially beneficial for children and adolescents{{#pmid:33557850|pmid33557850}}. The followig misconceptions associated with creatine supplementation were adressed: | ||
*Creatine supplementation does not always lead to water retention. | *Creatine supplementation does not always lead to water retention. | ||
*Creatine is not an anabolic steroid. | *Creatine is not an anabolic steroid. | ||
* The majority of available evidence does not support a link between creatine supplementation and hair loss/baldness. | *The majority of available evidence does not support a link between creatine supplementation and hair loss/baldness. | ||
*Creatine supplementation does not cause dehydration or muscle cramping. | *Creatine supplementation does not cause dehydration or muscle cramping. | ||
*Creatine supplementation does not increase fat mass. | *Creatine supplementation does not increase fat mass. | ||
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The recommended dosage may also vary depending on the form of creatine being used. For example, other forms of creatine like Creatine Hydrochloride (HCL) or Creatine Ethyl Ester (CEE) might require different dosages compared to Creatine Monohydrate. | The recommended dosage may also vary depending on the form of creatine being used. For example, other forms of creatine like Creatine Hydrochloride (HCL) or Creatine Ethyl Ester (CEE) might require different dosages compared to Creatine Monohydrate. | ||
=== Clearance === | |||
Research has shown that once creatine stores in the muscle are elevated, it generally takes 4–6 weeks for creatine stores to return to baseline. {{#pmid:28615996|pmid28615996}} | |||
===Efficacy=== | ===Efficacy=== | ||
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*[[Wikipedia:Creatine|Wikipedia article]] | *[[Wikipedia:Creatine|Wikipedia article]] | ||
== Todo == | |||
* https://journals.lww.com/nsca-jscr/fulltext/2022/09000/efficacy_of_alternative_forms_of_creatine.42.aspx | |||
* Write something about stability | |||
==References== | ==References== | ||
<references /> | <references /> | ||
[[Category:Orally Consumable Longevity | [[Category:Orally Consumable Longevity Compounds]] | ||