Creatine is one of the most widely used sports nutrition supplements in history and is undoubtedly one of the most effective. While the benefits for physical performance are well established, recent research has highlighted the potential benefits of creatine supplementation on memory and cognitive function, shedding light on its importance for brain health. A systematic review and meta-analysis published in Nutrition Reviews examined the effects of creatine on memory performance in healthy individuals, offering compelling insights.
Creatine, an organic compound found in foods like red meat and seafood, plays a crucial role in brain bioenergetics. It enhances the production of ATP, the primary energy carrier in cells, which is vital for cognitive processes. The review included data from multiple randomized controlled trials (RCTs), revealing that creatine supplementation significantly improved memory performance compared to a placebo.
One of the key findings of the study is the pronounced effect of creatine on older adults (66-76 years). This age group showed significant improvements in various memory tasks, highlighting creatine’s potential in mitigating age-related cognitive decline. The improvement in memory can be attributed to creatine’s ability to boost phosphocreatine levels in the brain, enhancing energy availability for neuronal function and supporting synaptic plasticity.
Creatine supplementation has also been shown to enhance mitochondrial function, further contributing to improved brain health. These neuroprotective effects make creatine a promising supplement for not only athletes but also for individuals looking to support their cognitive health and longevity.
To take advantage of the physical performance as well as the cognitive benefits of creatine, take 3-5 grams of creatine monohydrate per day in capsule or powder form. This is an effective and relatively cost-effective strategy for enhancing memory and cognitive function, particularly in aging populations.