Creatine and cognition – enhancing the brain through creatine supplementation

Creatine, a naturally occurring compound in the human body, has been known for its role in boosting athletic performance. This article explores creatine’s multifaceted nature, delving into its traditional application in physical endeavours and its emerging potential for cognitive improvement. Creatine, chemically termed methylguanidine-acetic acid, is acquired from dietary sources like red meat and seafood, or is synthesised internally in the liver, kidneys, and brain. At its core, creatine plays a vital role in energy metabolism via the phosphagen system; phosphocreatine and adenosine diphosphate are converted into adenosine triphosphate, the body’s primary source of rapid energy replenishment. This quick energy turnaround, crucial for explosive activities like sprinting and jumping, has historically linked creatine supplementation to enhanced athletic performance and muscle hydration. Recent research, however, has uncovered an additional dimension of creatine’s advantages – cognitive enhancement. As the brain utilises a significant portion of creatine for energy production, studies in older adults have demonstrated improved memory performance with creatine supplementation. Furthermore, creatine acts as an antioxidant, enhancing mitochondrial adenosine triphosphate coupling, and elevates essential factors for learning and memory. In conclusion, creatine supplementation offers more than just physical performance enhancements; it also holds potential benefits for mental well-being. By supplying essential adenosine triphosphate energy to critical organs like the brain, creatine enhances mental cognition and reduces fatigue. Research suggests that daily supplementation with 20g of creatine monohydrate shows promise in these areas. As a result, creatine emerges as a compelling natural compound with multifaceted advantages for overall health and well-being.