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Creatine: Difference between revisions
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[[File:Plasma_creatine_concentration_over_time.jpg|alt=|thumb|[[Pharmacokinetic]] profile of creatine monohydrate (CrM), tri-creatine citrate (CrC), or creatine pyruvate (CrPyr) {{#pmid:17997838|pmid17997838}} ]] | [[File:Plasma_creatine_concentration_over_time.jpg|alt=|thumb|[[Pharmacokinetic]] profile of creatine monohydrate (CrM), tri-creatine citrate (CrC), or creatine pyruvate (CrPyr) {{#pmid:17997838|pmid17997838}} ]] | ||
In {{#pmid:17997838|pmid17997838}} the effects of ingesting isomolar amounts of creatine (4.4 g) in the form of the monohydrate (5 g), tri-creatine citrate (6.7 g) and creatine pyruvate (7.3 g) on creatine concentrations in plasma was compared. The dosage per from were isomolar, meaning every form had the same amount of active molecules. Since the molar mass per form is different, that results in different doses. The findings suggest that different forms of creatine result in slightly altered kinetics of plasma creatine absorption following ingestion. Differences in bioavailability are thought to be unlikely since absorption of creatine monohydrate is already close to 100%. The small differences in kinetics are unlikely to have any effect on muscle creatine elevation during periods of creatine loading. | In {{#pmid:17997838|pmid17997838}} the effects of ingesting isomolar amounts of creatine (4.4 g) in the form of the monohydrate (5 g), tri-creatine citrate (6.7 g) and creatine pyruvate (7.3 g) on creatine concentrations in plasma was compared. The dosage per from were isomolar, meaning every form had the same amount of active molecules. Since the molar mass per form is different, that results in different doses. The findings suggest that different forms of creatine result in slightly altered kinetics of plasma creatine absorption following ingestion. Differences in bioavailability are thought to be unlikely since absorption of creatine monohydrate is already close to 100%. The small differences in kinetics are unlikely to have any effect on muscle creatine elevation during periods of creatine loading. | ||
==Potential Longevity 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. | |||
===Muscle Retention=== | |||
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 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: | ||
=== 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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===Blood Sugar Regulation=== | ===Blood Sugar Regulation=== | ||
Creatine supplementation has shown potential in managing blood sugar levels by increasing the body's ability to utilize glucose as metabolic fuel. This is particularly beneficial for diabetic individuals. Studies have shown creatine supplementation alongside moderate exercise improves oral glucose tolerance test results, indicating creatine's potential benefit in blood sugar regulation. | Creatine supplementation has shown potential in managing blood sugar levels by increasing the body's ability to utilize glucose as metabolic fuel. This is particularly beneficial for diabetic individuals. Studies have shown creatine supplementation alongside moderate exercise improves oral glucose tolerance test results, indicating creatine's potential benefit in blood sugar regulation. | ||
== Potential Disease Benefits == | == Potential Disease Benefits == | ||