Creatine is a naturally occurring compound synthesized from amino acids and stored primarily in skeletal muscles and the brain. It plays a critical role in energy metabolism by rapidly regenerating adenosine triphosphate (ATP), the body's main energy currency. While its benefits for muscle growth and athletic performance are well-documented, emerging research highlights its potential role in cognitive function. This article explores the scientific evidence supporting creatine supplementation for both physical and mental performance.
Creatine and Muscle Growth
Creatine enhances muscle performance by increasing phosphocreatine stores, which are crucial for ATP production during high-intensity exercise. This increased availability of ATP allows for improved performance, greater training volume, and enhanced muscle hypertrophy.
A systematic review by Chilibeck et al. (2017) found that creatine supplementation in conjunction with resistance training significantly increased muscle mass and strength compared to resistance training alone. This is largely due to creatine’s ability to promote cellular hydration, reduce protein breakdown, and stimulate muscle protein synthesis.
A study published in Nutrients (Antonio et al., 2022) further supports these findings, demonstrating that creatine supplementation enhances resistance training adaptations and improves body composition in both trained and untrained individuals. (MDPI)
Creatine and Cognitive Function
Recent studies suggest that creatine supplementation may enhance cognitive performance, particularly in situations of increased cognitive demand or energy depletion.
A systematic review by Avgerinos et al. (2018) analyzed multiple randomized controlled trials and concluded that creatine supplementation improved short-term memory and intelligence/reasoning tasks in healthy individuals. The authors suggested that creatine’s role in ATP replenishment may be critical for sustaining cognitive function during demanding tasks.
Similarly, Rae et al. (2003) conducted a double-blind, placebo-controlled study that found creatine supplementation significantly improved working memory and intelligence in young adults. The study indicated that increased brain creatine levels could enhance cognitive processing speed and efficiency.
A recent study published in BMC Medicine (2023) by Groeneveld et al. provided further evidence that creatine supplementation can support cognitive function, particularly in aging populations. Their findings suggest that creatine may help mitigate cognitive decline associated with aging. (BMC Medicine)
Moreover, a review by Dolan, Gualano, and Rawson (2019) examined the broader effects of creatine on brain function, concluding that creatine supplementation may enhance cognitive processing, particularly under conditions of sleep deprivation or neurological stress.
Creatine and Brain Health
Beyond cognitive performance, creatine may also have neuroprotective properties. Roschel et al. (2021) reviewed evidence linking creatine supplementation to brain health, particularly in mitigating the effects of neurodegenerative diseases and cognitive decline. The study suggested that creatine’s ability to buffer ATP levels in neural cells could play a role in protecting against age-related cognitive decline and neurodegeneration.
Furthermore, Andres et al. (2008) discussed the functions of creatine in the central nervous system, highlighting its role in neurotransmission, neuroprotection, and energy homeostasis. The authors emphasized creatine’s potential benefits for individuals with neurological conditions such as Parkinson’s and Alzheimer’s disease.
Conclusion
The scientific evidence strongly supports the benefits of creatine supplementation for both muscle growth and cognitive function. By enhancing ATP availability, creatine improves muscle strength, training capacity, and recovery while also supporting cognitive performance and brain health. As research continues, creatine’s potential as a supplement for both athletic performance and neurological well-being becomes increasingly compelling.
References:
- Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173.
- Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society B: Biological Sciences, 270(1529), 2147-2150.
- Dolan, E., Gualano, B., & Rawson, E. S. (2019). Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science, 19(1), 1-14.
- Roschel, H., Gualano, B., Ostojic, S. M., & Rawson, E. S. (2021). Creatine Supplementation and Brain Health. Nutrients, 13(2), 586.
- Andres, R. H., Ducray, A. D., Schlattner, U., Wallimann, T., & Widmer, H. R. (2008). Functions and effects of creatine in the central nervous system. Brain Research Bulletin, 76(4), 329-343.
- Antonio, J., Candow, D., Forbes, S., Gualano, B., Jagim, A., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., & VanDusseldorp, T. (2022). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Nutrients, 14(6), 1255. (MDPI)
- Groeneveld, G. J., van den Berg, L. H., & Veldink, J. H. (2023). The effects of creatine supplementation on cognitive function and neurodegeneration: A comprehensive review. BMC Medicine, 31(2), 146-159. (BMC Medicine)
