Creatine
Sources:
Creatine is extensively discussed on the for its various benefits, ranging from enhancing physical health and performance to cognitive and neurological impacts. Here are some key points about creatine:
Benefits and Uses
- Physical Performance: highlights creatine monohydrate as a powerhouse for improving power output and muscle strength (1 2).
- Mental Health: There's exploration into creatine's cognitive benefits, particularly for mood regulation and motivation, suggesting it might assist in forms of mild depression (3).
- Neurological Health: Creatine has shown potential in enhancing brain function, particularly in the context of traumatic brain injury (TBI), by supporting the brain's energy production systems (4 5).
- Daily Dosing: Rather than "loading" creatine, a daily intake of about 5 grams is generally recommended, adjusting for body weight where necessary. It effectively raises creatine stores in the muscles and brain over time without the need for initial high dosages (6).
Mechanisms and Effects
- Creatine aids in muscular and neurological functions by storing high-energy phosphate groups in the form of phosphocreatine, which is released during stress or exercise to help sustain energy (2).
- It's also implicated in improving bone mineral density and posses potential, albeit still unclear, benefits against neurodegenerative diseases like Alzheimer's and Parkinson's (7).
Considerations
- Creatine supplementation can be particularly beneficial for those who do not consume meat, as it's a natural source of creatine. Vegetarians, for example, may see more pronounced benefits from supplementation due to lower baseline levels of creatine from their diet (3).
This breadth of discussion across the showcases creatine as a versatile supplement with benefits that extend beyond just athletic performance, impacting mental health and cognitive functions.
RELATED QUESTIONS
