Creatine and the brain - how does it affect brain function? find out!
Creatine is most commonly associated with a popular dietary supplement used by athletes and physically active individuals. Its primary role is to supply energy to cells, protecting them from energy loss during periods of intense physical effort.
However, the role of creatine isn't limited to muscle tissue alone. It's believed that creatine supplementation may offer many benefits for mental health and protect brain cells. Does creatine stimulate and increase energy supply to neurons? How does it affect brain function and cognitive abilities? And is creatine considered doping? In this article, we'll explore the benefits of creatine supplementation, beyond just increasing lean muscle mass.
Spis treści
How does creatine affect brain function?
Creatine is an organic compound naturally found in skeletal muscles and primarily produced by the liver, pancreas, and kidneys. It is created from three amino acids: glycine, arginine, and methionine, through the enzymes glycine aminotransferase and N-guanidinoacetate methyltransferase. In the human body, creatine exists both in a free form and as a phosphorylated compound known as phosphocreatine.
Creatine molecules are essential for regenerating ATP, the primary energy source stored in cells as phosphocreatine. Athletes who engage in strength, endurance, or physique sports—such as bodybuilders, weightlifters, and combat sports competitors—often use supplements containing creatine monohydrate or creatine ethyl ester. The effects of creatine supplementation are well-documented in scientific studies, confirming its effectiveness in increasing lean muscle mass and improving overall physical performance.
Regular creatine intake can help increase muscle mass by stimulating protein synthesis and boosting overall physical endurance, particularly when combined with short, intense workouts. While muscles are the primary storage site for creatine, the brain is also a metabolically active tissue. So, how might creatine supplementation influence brain function?
The relationship between creatine and the brain has been gaining more attention in scientific circles. Research suggests that creatine monohydrate or creatine malate may not only accelerate ATP synthesis and enhance muscle endurance, but also positively affect mental health. Creatine plays a key role in supplying energy to the central nervous system. Using this compound may improve energy regulation at the cellular level in the brain and reduce the brain tissue's demand for oxygen.
Creatine and cognitive function
To date, creatine supplementation has been widely studied in relation to muscle strength and overall physical performance. However, it turns out that creatine also impacts the brain and can improve cognitive function.
In an experiment involving rats, where creatine was administered nasally, researchers observed faster problem-solving and fewer mistakes in finding the exit from a maze. Studies also suggest that creatine may help reduce the symptoms of so-called "brain fog", which is often caused by chronic stress and insufficient sleep.
Reasoning and intellectual abilities
Nerve cells require large amounts of energy for proper functioning. Therefore, when the energy levels in the brain are low, many neural functions can be impaired. A deficiency in creatine may result in symptoms such as depression, fatigue, memory issues, and trouble concentrating.
Research shows that creatine supplementation—whether as monohydrate, malate, or citrate—can improve the overall health of neurons, which leads to better reasoning and intellectual capabilities.
Creatine and brain energy - can it have a stimulating effect?
Dietary supplements containing various forms of creatine can not only enhance concentration, thinking, and memory. Studies indicate that creatine is also effective in improving energy-demanding processes within the nervous system, such as reaction time, learning, and memory.
This occurs because creatine positively affects energy production in cells, including brain cells. Thus, supplementing with just 0.3 g of creatine per kilogram of body weight daily may help regulate the brain's energy metabolism.
Best creatine
Creatine and neurological health - effects on diseases and brain function
This chemical compound, with its ability to increase creatine reserves in muscles, leads to effective ATP production, a crucial energy carrier in cells. It is also vital for normal brain function, and disruptions in its metabolism can have serious consequences for the nervous system.
Scientists have found that low creatine levels may increase the risk of developing neurodegenerative diseases. Furthermore, a creatine deficiency in the brain can result in various psychiatric and developmental disorders, including learning difficulties, developmental delays, and seizures.
Creatine and depression
Creatine monohydrate supplements have been tested as potential antidepressants in several clinical trials. Research indicates that individuals with depressive disorders may benefit from creatine supplementation. This compound can improve mood and reduce depressive symptoms.
Additionally, creatine has been shown to have a positive effect on serotonin metabolism, a hormone linked to mood and emotional regulation.
Creatine and Alzheimer’s disease
Alzheimer’s disease, a neurodegenerative disorder, is characterized by the loss of neurons, leading to a gradual decline in memory, thinking, and other cognitive functions. Researchers have observed that individuals with this condition often show low levels of creatine in the brain, even at the early stages.
Supplementing creatine in Alzheimer’s patients can support brain function and improve mental processes responsible for receiving, storing, and processing external stimuli.
Creatine and Parkinson’s disease
Another neurodegenerative disease where creatine supplementation may show positive effects is Parkinson's disease. Delivering this compound to the body can increase phosphocreatine levels, protecting the energy system from ATP depletion.
This suggests that creatine may have neuroprotective properties, safeguarding brain cells from damage. While this doesn't mean creatine is a cure for Parkinson's disease, it may offer potential benefits.
Creatine and multiple sclerosis
Research suggests that creatine supplementation may also help reduce symptoms of multiple sclerosis (MS). Scientists have linked this condition to a disruption in the metabolism of creatine generating phosphates.
Low creatine levels in the brain can damage oligodendrocytes, which are part of the myelin sheaths—the substances directly surrounding cell membranes of axons.
Creatine and brain injury recovery
Creatine, as a well-known organic compound, can positively affect regenerative processes within neurons. Clinical studies have shown that pure creatine, when combined with water molecules and administered in large doses, can reduce the extent of cortical damage and improve the function of blood vessels in the brain, thereby improving blood flow to the brain.
Although research results are promising, it’s important to remember that every individual is different, and not everyone will notice the neuroprotective effects of creatine. Nevertheless, creatine supplementation can bring various benefits in terms of supporting mental health and improving brain function.
Does creatine support brain health? Summary
Considering the results of scientific studies, it can be concluded that regular creatine intake may positively affect brain health and function.
Before starting supplementation, it is always a good idea to consult a doctor to tailor the dosage to your body's specific needs. To improve creatine absorption, it can be taken along with carbohydrates or protein—these ingredients stimulate insulin secretion, which may aid in its absorption in the body.
While this compound is one of the most studied substances, creatine overdose can lead to undesirable side effects such as water retention or digestive issues like diarrhea, nausea, vomiting, or stomach pain. Overuse of creatine can also overload the kidneys and liver. Some individuals may also experience headaches after taking creatine, though this is a rather nonspecific symptom, making it difficult to definitively attribute it to creatine use.
Therefore, although creatine is naturally found in muscle cells and the human body, caution should be exercised during supplementation. Excessive amounts of this substance in the body may lead to effects completely opposite to the intended results.
Bibliografia