Creatine: Benefits for Brain & Brawn
Recently I wrote a blog about supplements.
Today we are going to continue that conversation and talk about one of the most widely researched and utilized supplements, creatine monohydrate. I’ve been taking creatine monohydrate for well over a decade and the reason I started taking it is a little different then the reasons I take it now. The reasons I take it now is for both muscular health and brain health. In today’s blog we are going to discuss what creatine is, what creatine naturally does in our body, how it effects our brain and muscles, who can benefit the most from creatine and more.
Here we go.
So what is creatine monohydrate?
Image from International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Creatine monohydrate is one of the most popular forms of the creatine supplement and the most validated and studied form as well.
It is composed of a creatine molecule and a molecule of water (hence "mono" - one and "hydrate" - water). Creatine monohydrate is easily absorbed and used by the body. It’s a compound that the body naturally produces and that we get through protein rich foods like beef, chicken, and eggs(our body breaks down specific amino acids in proteins to make it). It is stored primarily in muscles cells, but is also in our brain and gonads (ovaries or testes).
What does creatine do?
In order for every cell of our body to perform its necessary function it needs energy. The energy that all of our cells utilize to perform these functions is ATP, Adenosine triphosphate. ATP contains Adenosine and this Adenosine is attached to three phosphates, that’s the “TRI” of triphosphate. When our cell uses ATP as energy it takes away one of the phosphates and the ATP is no longer ATP but ADP or adenosine diphosphate, or adenosine “two”-phosphates, and it can no longer provide energy for the cell.
Image from International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
This is where creatine comes into play. Creatine once in the body is creatine-phosphate. Yes, the same phosphate in ATP. Once ATP uses it’s energy and becomes ADP it needs another phosphate to provide energy to the cell again. That is what creatine provides. It essentially recycles the phosphate from the initial ATP, gives in to the ADP and ATP is formed where it can then be used again by the cell for energy. It’s a little more complicated than that (see figure 2) but essentially that is what's happening.
Creatine is the “energy refurbisher”. It’s able to take an energy-less ADP and turn it into an energy rich ATP that our cells can use again.
How does this help our health?
Creatine helps our cells have more energy but why does this matter for our health?
First, the muscles. Have you ever been fatigued before? Maybe you’ve climbed a few floors of stairs, maybe two laps around the block got you out of breath, maybe you and I were just recently working on step-ups on foam to improve your balance, and you started to feel like you couldn’t lift your legs that final step because they were too tired. Creatine is working in the background to recycle ATP and keep the muscles cells, specifically the ones used to lift heavy things or produce a high level of force, full of fuel so they can continue to function.
Image from International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Creatine's primary role in the muscles is to provide energy for high-intensity exercise. By replenishing ATP stores during exercise, creatine allows the muscles to work harder and for longer periods. Muscles working harder for longer period of time allows for more work to be done and consequently more strength being built by the muscles overtime. This is why creatine supplementation is associated with improvements in strength, power, muscle mass, and performance in high-intensity, short-duration exercises.
Now, let's shift our focus from muscles to another vital organ - our brain.
Just as with muscles, our brain cells also require energy to perform their functions. From processing information to controlling various body functions, and even helping us learn and remember, our brain is constantly working and thus, constantly in need of energy. This energy, in the form of ATP, can also be “refurbished” with the help of creatine.
Just like in our muscles, creatine helps recycle ATP in the brain, ensuring a steady supply of energy. This is especially crucial as our brain uses a significant portion of the body's total energy, despite making up only 2% of the body's weight.
Interestingly, studies have found that creatine supplementation may have cognitive benefits. In one such study, creatine supplementation was found to improve cognitive function in healthy individuals, especially under conditions of sleep deprivation (Rae et al., 2003). It has also been suggested that creatine supplementation may benefit cognitive function in older adults (Avgerinos et al., 2018), and could potentially have therapeutic effects for neurodegenerative diseases like Parkinson's and Alzheimer's, though more research is needed in these areas.
Creatine's role in brain health extends to mood regulation as well. A 2012 study found that creatine supplementation could have an antidepressant effect when combined with standard treatment methods (Roitman et al., 2007).
Creatine is the “energy refurbisher”. It’s able to take an energy-less ADP and turn it into an energy rich ATP that our cells can use again.
In essence, just like how creatine powers our muscles during high-intensity activities, it also energizes our brains, potentially enhancing cognitive function, mood, and possibly even playing a role in preventing neurodegenerative diseases.
It's important to note, though, that while the results are promising, creatine's effects on brain health are not as extensively studied as its effects on muscle health. More research is needed to fully understand and confirm these benefits. However, based on the current findings, it's clear that creatine's role in our health goes beyond just boosting physical performance, it also supports our brain's health and function.
While supplementing with creatine has the potential to help everyone from their brain health to their muscular strength there are some groups that benefit more than others.
A note: Creatine plays other very intricate roles in our cells that are beyond the depth of this blog, here is where you can get that information if you’d like to read more. Link
Certain Populations that Receive Extra Benefit from Creatine Supplementation
Creatine can benefit nearly everyone individuals. However, there are certain populations that might benefit even more from its supplementation. Let's look at these groups.
Image from International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Vegetarians and Vegans: As creatine is naturally found in meat, fish, and other animal products, individuals following a vegetarian or vegan diet tend to have lower creatine stores. A study published in the American Journal of Clinical Nutrition found that vegetarians who supplemented with creatine saw an improvement in their memory and intelligence test scores, suggesting that they might benefit more from creatine supplementation (Benton & Donohoe, 2011).
Older Adults: Ageing is associated with a decrease in muscle mass and strength, a condition known as sarcopenia. Supplementing with creatine has been shown to enhance the effects of resistance training in older adults, helping to combat this age-related muscle loss and improve their quality of life (Devries & Phillips, 2014).
Athletes: Creatine supplementation has long been popular among athletes for its performance-enhancing effects. By helping to replenish ATP stores quickly during high-intensity exercise, creatine allows athletes to train harder and recover faster, leading to improvements in strength, power, and muscle mass (Kreider et al., 2017).
Individuals with Neurodegenerative Disorders: Preliminary research has shown that creatine supplementation might benefit individuals with neurodegenerative disorders such as Parkinson's and Huntington's disease. While more research is needed, these findings are promising and indicate that creatine could potentially have therapeutic applications in the field of neurology (Beal, 2011).
How much do I take? Creatine Dosage: What the Research Says
When it comes to creatine supplementation, it's important to get the dosage right to reap the most benefits. While dosage can vary depending on factors like body weight and specific goals, there is a common approach recommended in the literature called 'loading and maintenance'. While we are going to discuss loading and maintenance some research says you can skip the loading phase and probably benefit just as much.
The loading phase involves a higher intake of creatine for a few days to saturate your creatine stores quickly. This is typically around 20 grams per day, divided into four 5-gram servings throughout the day, and is done for about 5 to 7 days.
After the loading phase, the maintenance phase begins. During the maintenance phase, a lower dose of about 3-5 grams per day is recommended. This is enough to keep the creatine levels in your muscles elevated, I personally stick to 5 grams per day.
When it comes to the loading phase research has shown that this loading and maintenance method can increase muscle creatine content by up to 40% (Hultman et al., 1996).
However, if you prefer to skip the loading phase, starting with the maintenance dose of 3-5 grams per day will also increase creatine stores in your muscles over a longer period, about 3-4 weeks.
Final Thoughts
Creatine monohydrate has earned its reputation as one of the most researched and used supplements in the fitness world. Its benefits are not limited to enhancing physical performance, muscle strength and size as recent research highlights its potential role in promoting brain health as well. Creatine’s role in energy production makes it vital for the optimal function of both our muscles and our brain.
Certain groups, such as vegetarians and vegans, older adults, athletes, and those with neurodegenerative disorders, might have more pronounced benefits from creatine supplementation due to their specific needs or dietary patterns.
However, it's worth remembering that while supplements can be powerful tools to support our health, they don't replace a balanced diet, regular physical activity, and a healthy lifestyle. Moreover, everyone's body is different. What works for one person might not work for another.
Lastly, research into the cognitive benefits of creatine is still emerging. While the existing studies offer promising insights into how creatine could help support brain health and cognitive function, more studies are needed to fully understand these benefits and their implications for different populations.
In the end, whether you're an athlete looking to improve performance, a vegetarian wanting to optimize cognitive function, an older adult trying to combat age-related muscle loss, or simply someone curious about the potential brain benefits of creatine, it's clear that creatine monohydrate has a lot to offer.
I hope you enjoyed this blog and as always if you have any questions feel free to reach out to me at drcoffman@optimizecolumbus.com and if you’re a patient remember you always have 35% off of supplements through Thorne, just ask me how to set it up next time you’re in.
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