When it comes to supplements for supporting your overall brain wellness, creatine isn’t often recommended. That may be because it’s so well known as a supplement for body builders, but I’d like to share its notable impact on brain function and preserving your muscle mass as you age.
Creatine is a naturally occurring molecule that plays important roles in rapid energy production and protection against oxidative stress. While the brain does produce some creatine, most of it is transported to the brain from other parts of the body. You can obtain creatine from dietary sources like fish, red meat, poultry and through supplements like creatine monohydrate.
Why is Creatine Essential for Brain Function?
Brain energy: The brain is a powerhouse of activity and uses a lot of energy. Its cells quickly deplete their stores of adenosine triphosphate (ATP), the cell’s energy currency. To quickly replenish ATP, the brain relies on the phosphocreatine system, which generates much-needed ATP. This process is critical for maintaining proper calcium, sodium and potassium concentrations, ensuring the brain’s mitochondria function optimally and preventing excess oxidative stress.
Neurotransmitter release: Adequate creatine levels are essential for the secretion of neurotransmitters, facilitating efficient communication among brain cells during complex tasks.
Neuroprotection: Creatine can help protect brain cells from damage caused by oxidative stress and inflammation, which are associated with neurodegenerative conditions like Alzheimer’s and Parkinson’s disease.
Cognition: Research has shown that creatine supplementation can increase concentrations of creatine and phosphocreatine in the brain, leading to improvements in certain cognitive abilities. Healthy elderly individuals have experienced benefits, especially in the realm of short-term memory.
Mental fatigue: Creatine supplementation may reduce feelings of mental fatigue and improve mental clarity during tasks that require sustained mental effort.
Creatine also is beneficial for preserving muscle mass as you age. Here’s how:
- Increased muscle mass: As we age, there is a natural decline in muscle mass and strength, a condition known as sarcopenia. Creatine helps increase muscle mass in both young and older adults. This increase in muscle mass can contribute to greater overall strength and physical performance. This is especially helpful for those who incorporate strength training into their lifestyle.
- Improved muscle function: Creatine supplementation can enhance muscle function, making it easier to engage in physical activities and maintain your independence. Improved muscle function can reduce the risk of falls and injuries.
- Enhanced exercise capacity: Creatine has the potential to increase exercise capacity, allowing you to engage in resistance training and other forms of exercise more effectively.
- Energy production: Creatine is a crucial component in the energy production process within brain and within muscle cells.
- Muscle protein synthesis: Creatine supplementation has been shown to enhance muscle protein synthesis, which is the process by which the body builds new muscle tissue. This can help counteract the muscle protein breakdown that naturally occurs with age.
- Improved quality of life: Maintaining muscle mass and strength is closely linked to a better quality of life, mobility and independence.
Incorporating creatine monohydrate into your daily routine is simple. The recommended dosage ranges from 3 to 5 grams per day, and you can take it at any time, with or without food. You can mix it in a glass of water, or any beverage you want — sugar-free, of course.
Note: It is important to drink plenty of water when you are using creatine so it doesn’t increase your creatinine level.
Interactions with medications: Creatine has been shown to be a safe supplement; however, creatine can interact with certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and diuretics. If you are taking any medications, it’s essential to consult with a healthcare professional before starting creatine supplementation.
Creatine is a supplement I use every morning to support my brain-body wellness and exercise performance. It’s easy, inexpensive and has a lot of benefits.
Angela Chapman, M.Ed, FDN-P, is a certified ReCODE practitioner and health educator. If you’re looking for ways to prevent or fight Alzheimer’s, her Sunday email is a great resource for you.