What\u2019s the first thing that comes to mind when you think of creatine? The supplement has long been lumped in with meathead mythology \u2014 blame the branding \u2014 but the science tells a different story. As it turns out, creatine is one of the most rigorously studied and broadly beneficial on the shelf.<\/p>\n
\u201cPeople mostly know creatine for muscle building,\u201d says Dr. Bill Kapp<\/a>, CEO of AI-powered longevity center Fountain Life<\/a>, \u201cbut what many don\u2019t know is that it also helps the brain by boosting brain energy, memory and clear thinking.\u201d<\/p>\n What\u2019s Creatine, Again?<\/p>\n Creatine is a compound made from three amino acids, naturally found in the muscles and brain. While most nutrients are best absorbed from whole foods, creatine shows up in only small amounts in red meat, fish and poultry \u2014 which means even meat eaters may fall short.<\/p>\n \u201cYou\u2019d have to eat a lot of steak every day to match the doses used in brain studies,\u201d says Kapp. For anyone feeling low on energy, especially those who avoid animal products, supplementation can offer a meaningful boost.<\/p>\n Research shows<\/a> that creatine may improve short-term memory, intelligence and reasoning. Other data<\/a> demonstrates that creatine can be neuroprotective and beneficial for treating depression and anxiety<\/a>. One small study<\/a> of women, for instance, revealed that combining creatine supplementation with anti-depressants improved their mood within four weeks.\u00a0\u00a0<\/p>\n Creatine\u2019s Top Benefit<\/p>\n Above all else, oral creatine enhances energy production<\/a>, which is why it\u2019s associated with fitness and sports. But it\u2019s not all about biceps and abs \u2014 the brain also needs a lot of energy to function optimally. \u201cCreatine helps make more energy, especially when you think a lot,\u201d Kapp says. \u201cThis is good for people who don\u2019t sleep enough, like students, or workers who need to stay focused.\u201d<\/p>\n Emerging research<\/a> indicates that creatine might improve cognitive functioning after a bad night of sleep. Part of the reason for this is that when we use a lot of energy \u2014 let\u2019s say, from staying up all night \u2014 nerve cells consume molecules such as adenosine triphosphate (ATP)<\/a> that are responsible for producing energy.\u00a0<\/p>\n \u201cIf there is a shortage because consumption is high, creatine will help to regenerate these energy molecules quickly,\u201d explains Ali Gordji-Nejad<\/a>, a scientist who co-authored the study. \u201cIt\u2019s like your empty tank is quickly refilled with creatine.\u201d He also suspects that creatine improves performance by preventing oxidative stress and hyperacidity, which have been linked<\/a> with depression and other neurodegenerative diseases.\u00a0<\/p>\n How to Dose<\/p>\n It\u2019s worth noting that the participants in Gordji-Nejad\u2019s study were given 20 to 30 grams of creatine, which, he notes, \u201cis a huge dose.\u201d Currently, the recommended daily amount is three to five grams. Higher doses can cause stomach pain and strain the kidneys. \u201cWe may need to wait longer for further studies to show whether lower doses have the same effect,\u201d he says.\u00a0<\/p>\n Kapp recommends only taking three to five grams of creatine monohydrate daily if you need an energy boost. Although creatine HCL<\/a> is a newer product claiming to have higher absorption rates, creatine monohydrate has been on the market longer, studied thoroughly and is generally more affordable. And while earlier studies<\/a> found that consuming caffeine alongside it can block creatine effects, updated research<\/a> disputes this.<\/p>\n The real issue with combining creatine with a stimulant like caffeine is that it can cause stomach aches. Kapp suggests starting with a lower dose of creatine and increasing gradually to avoid potential side effects like bloating and water retention.\u00a0<\/p>\n That said, if you have any preexisting kidney issues, speak with a doctor before you start spiking your smoothies and Gatorades with creatine. But if you\u2019re otherwise healthy and feel like your tank is running low, it\u2019s safe to say that creatine is not just for gains at the gym. Your brain deserves a boost, too.<\/p>\n \t\t\t\t\t\t\tMore Like This<\/p>\n