Creatine for Brain Gains

By: Nick Sienkiewicz, DPT, CSCS

I wanted to spotlight another specific research study recently published within the past few weeks that has rapidly gained significant notoriety. This week's highlight study was on creatine. Most people have heard of creatine before, and many think this pivotal nutrient is only for weightlifters. However, there are many myths about creatine that have been tossed around for years. One of the main myths is that creatine is not safe for use unless you are partaking in heavy weightlifting. This is absolutely blasphemous. In reality, creatine is one of the most studied supplements, extremely safe for all ages (the dose just changes based on the age, size and goal of the individual), and yields benefits to a variety of body systems. The particular study featured this week utilized creatine for brain gains in individuals with Alzheimer’s dementia. It was a small pilot study on only 20 individuals, yet the results were extremely promising. These 20 individuals were asked to ingest 20 grams of creatine daily for 8 weeks. This supplemental addition was shown to be very feasible and practical, as 19 of the 20 successfully completed the entirety of this experiment. The intervention also proved to be exceptionally safe. Blood creatine rose significantly in all cases (overall 11% increase - this was the goal of the treatment!), while minimal fluctuations were found on all other blood values, other than a small rise in creatinine levels in some. There were a few mild complaints of side effects, such as muscle cramping and upset stomach, though. Cramping is often one of the deterring concerns for people when thinking about adding creatine to their supplement repertoire. However, it is important to note that 20 grams per day was the dosage used in this study, and the typical recommended daily dose of creatine for adults is usually 5 grams. If your body is not used to supplemental creatine, it makes sense that muscle cramping could ensue at that dosage right off the bat. Furthermore, these individuals who reported cramping claimed the adverse effect resolved within the first few weeks. The gut symptoms that were reported also resolved early on in the study. Combine that with no notable negative changes to blood values, and it simply means that their bodies adjusted and adapted with the consistent exposure. Arguably the most amazing result of this study was that individuals experienced a substantial improvement in concentration and cognitive performance. Creatine levels specifically in the brain elevated in conjunction with enhanced oral reading ability, working memory (i.e picture sequence recognition sorting lists, etc), and attention level. For a supplement that has garnered the reputation of enhancing weightlifting performance and muscle growth, it is incredible to see research illustrating creatine’s extensive impact on other vital parts of the human body. 

 This study is just one example to signify the importance of not getting caught up in the myths surrounding creatine. The word itself has amassed a negative connotation that seems to be a hindrance for people trying to sift through information in the modern health space. It is immensely unfair to a molecule that is so pivotal to the human body. Creatine is not only needed by our muscles. It is required by every cell in our body, as this compound helps facilitate the recycling of ATP within the mitochondria. ATP is the energy currency of our cells. Without ATP, our cells would cease to function, so without the ability to recycle ATP, they would also lack the necessary energy to survive. Creatine has just become synonymous with muscle because this bodily tissue is so dense with mitochondria and possesses high energy demands. Nevertheless, other areas of the body utilize high qualities of creatine, such as the brain, as verified by the study being discussed today! These findings are truly just the tip of the iceberg when it comes to creatine. Yes, of course I would be remiss if I did not mention that this specific experiment was very small. Much more research needs to be done to determine the extent of benefits from creatine supplementation, optimal dosages, timing, and other factors. Regardless, it is clearly evident there are potential broad-reaching benefits of adding creatine to your daily routine.

 It has been shown that individuals with Alzheimer’s dementia are actually deficient in creatine within the brain. Hence, why supplementation in this study showed profound benefits. I believe the more we study modern illnesses, the more we are going to discover that many people in a state of dys-health are deficient in creatine. I mean think about how many people are lacking adequate energy these days. If you feel it, there is a good indication that your body’s cells are struggling to produce and recycle its energetic currency. You can certainly get more creatine from dietary changes. One of the best sources is red meat; just another reason I’m so fond of more red meat consumption nowadays. As I’ve discussed nearly every week in this newsletter, we are fighting an uphill battle in the modern world. Today, we are living in a world that has accelerated beyond the adaptation capacity of the human body; our environment has advanced so quickly that our primitive body systems have not had sufficient time to get acclimated to this new norm. Our body and its cells are struggling to keep up. Environmental toxins, nutrient-depleted food, and abundant stressors are robbing us of our energy. Creatine supplementation could be one of the most affordable and feasible tools to help combat this modern reality! It is by no means a perfect antidote, yet I believe the research will continue to mount on its many advantages, especially in this context of today’s environment. At ProForm, we like the creatine from Thorne, which can be accessed in the Doctor’s Supplement Store link below. If you’d prefer to go directly to the source, we also have a dispensary with Throne; for this method, we just need an email to set you up. Nonetheless, there are so many brands that offer supplemental creatine, so it is extremely accessible. I hope this helps shed some light and debunk any myths you may have been told in the past about creatine!