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Creatine: Difference between revisions
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==Potential Health Benefits== | ==Potential Health Benefits== | ||
Creatine supplementation has been associated with various health benefits which may contribute to its potential role in promoting longevity. Here are some of the potential benefits: | Creatine supplementation has been associated with various health benefits which may contribute to its potential role in promoting longevity. Here are some of the potential benefits: | ||
===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. | |||
=== Cognitive Function=== | === Cognitive Function=== | ||
When it comes to memory, results have varied across age groups. 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}} | When it comes to memory, results have varied across age groups. 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}} | ||
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Creatine supplementation can counteract sarcopenia, the loss of muscle mass associated with aging, by enhancing lean body mass, muscular performance, and fatigue resistance. Supplementation with creatine has shown significant improvements in high-energy actions and grip strength, even in the absence of exercise training. This is crucial in reducing the risks associated with falls and serious injuries in older adults. | Creatine supplementation can counteract sarcopenia, the loss of muscle mass associated with aging, by enhancing lean body mass, muscular performance, and fatigue resistance. Supplementation with creatine has shown significant improvements in high-energy actions and grip strength, even in the absence of exercise training. This is crucial in reducing the risks associated with falls and serious injuries in older adults. | ||
==Potential | == Potential Disease Benefits == | ||
=== Creatine Deficiency Syndrome === | |||
Robust evidence highlights the significance of creatine on cognitive function, particularly observed in individuals with creatine deficient syndromes known to deplete brain creatine stores. Creatine deficiency syndrome is marked by mental and developmental disorders, including learning delays and seizures. Notably, these symptoms are, to some extent, reversed by creatine supplementation. Human studies have yielded mixed results. While some studies have discovered benefits on cognitive functioning, others found no such effects, as comprehensively reviewed by Roschel and colleagues in 2022. {{#pmid:35267907|pmid35267907}} | |||
==Safety and Dosage== | ==Safety and Dosage== | ||