By Sean Zucker –
An image that comes to mind when thinking of those who use creatine supplements is usually beefed-up gym rats pumping iron. In general, creatine is thought of as a safer and less frowned-upon version of steroids. While those claims have their supporters as well as some detractors, emerging research suggests the supplement may also help strengthen the most crucial part of the body: the brain.
A team of researchers at The Aristotle University of Thessaloniki, the largest university in Greece, examined creatine’s overall impact on brain health. Inspired by the supplement’s ability to increase athletic performance, the team wanted to see how it might influence cognitive functioning. The effort involved reviewing studies published on major scientific databases, such as PubMed and ScienceDirect, that involved oral ingestion of creatine supplements and tracked cognition in healthy adults.
A systematic review of six studies involving almost 300 individuals discovered evidence supporting that short-term memory and general intelligence were improved through creatine supplements. However, the results for long-term memory, attention, response inhibition and mental fatigue were conflicting and inconclusive.
A separate study out of Canada then performed its own assessment of existing research on the subject. University of Manitoba researchers specifically investigated similar databases for existing studies but with a focus on creatine’s impact on brain energy metabolism, cognitive performance and neuroprotection. The Canadian researchers noted that creatine is naturally found in the brain and made from the amino acid arginine, glycine and methionine. It is largely there to help resynthesize adenosine triphosphate (ATP), aka the primary energy carrier in all living cells, during increased metabolic demand.
The university’s analysis suggested that regularly taking creatine supplements positively affected brain energy metabolism by increasing phosphocreatine levels, which the authors explained is crucial for ATP production. Plus, this uptick in energy availability was particularly beneficial for those who were noticeably stressed.
The team also confirmed the Aristotle University findings on creatine’s ability to improve short-term memory and intelligence. They added that this improvement was especially evident for those suffering from sleep deprivation.
Admittedly, the lead author of the Canadian research study, Dr. Scott Forbes, was already an advocate for routine creatine consumption thanks to its benefit in strength training as well. “If you supplement with creatine, you get a 20-percent increase of creatine in your muscles,” he told Forbes. “Creatine is a great way to fuel resistance training or short running sprints.”
Other experts claim the supplement might even help combat a slew of neurological diseases. There is at least preliminary research suggesting it could help fight Huntington’s disease, Alzheimer’s disease, epilepsy or the risk of stroke. More research, however, is needed on all fronts.
None of this should give aspiring brainiacs a bright green light on creatine. The independent medicine database Drugs.com reports that creatine has never been evaluated by the FDA for safety, effectiveness or even purity. As a result, any form of its use does carry some risk.
The information site recommends drinking plenty of fluids while taking creatine due to possible side effects. These include dehydration, heat-related illnesses, muscle cramps, reduced blood volume and electrolyte imbalances, all of which can be combated by inhaling water.
Additionally, anyone with diabetes, kidney disease or heart disease should avoid taking creatine altogether.
