JED WIGHTMAN
JED WIGHTMAN
CREATINE 2.0
A few years back I wrote an article on creatine and the many benefits, covering much of the application to athletes and every day individuals, young and old. Well today, as things have progressed, I have gathered much more information pertaining to creating benefits on cognition and impact on those of us who don’ t get the best sleep or not much of it a lot of the time. Creatine, widely known for its use as a sports supplement, is typically associated with increased strength and muscle mass in athletes. However, recent years have witnessed growing interest in its cognitive benefits, especially among researchers investigating brain health, mental performance, and the body’ s response to sleep deprivation. Emerging evidence suggests that creatine supplementation may improve several aspects of cognitive function, including memory, attention, and mental fatigue. Especially when the brain is under stress, such as during periods of sleep loss.
Creatine is synthesized from the amino acids arginine, glycine, and methionine, and it is also obtained through dietary sources such as red meat and fish. Approximately 95 % of the body’ s creatine is stored in muscles, with the remaining 5 % found in the brain, liver, kidneys, and testes. In the body, creatine is converted into phosphocreatine, which serves as a quick energy reservoir for the rapid regeneration of adenosine triphosphate( ATP) the energy currency of cells. This system is essential for high-intensity, short-duration physical activity but also plays a crucial role in supporting high-energy demand in the brain. Surprisingly the brain, though only 2 % of body mass, consumes about 20 % of the body’ s energy at rest. During periods of intense mental activity or stress, the demand increases significantly.
The creatine-phosphocreatine system in the brain helps maintain ATP levels during these times, supporting efficient neuronal function and neurotransmission. Recent animal and human studies have confirmed that creatine supplementation increases brain creatine levels, although not as dramatically as in muscles, so there’ s a caveat here, amount, and timing. More on that later. Important takeaway is about boosting brain energy stores. By increasing creatine intake, creating enhances cognitive performance, particularly under conditions of metabolic stress or energy depletion.
So let’ s talk about the benefits of creatine supplementation past the typical and familiar 3-5 g amount. Starting with the effects on working memory and intelligence tasks. Several studies have demonstrated that creatine supplementation enhances working memory and performance on intelligence-related tasks. In a notable 2003 study published in Proceedings of the Royal Society B, researchers found