Creatine: Difference between revisions

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}}

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}}

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.

===Cardiovascular Health===

Creatine supplementation has shown promise in enhancing cardiac muscle performance. In animal studies, creatine restored ATP levels under cardiac stress conditions and reduced markers of heart muscle exhaustion. Human studies, although limited, have also shown promising results in improving cardiac performance in patients with chronic congestive heart failure.