Neuro Athletes,

Listen up, people. I'm gonna tell you something that's gonna blow your mind: creatine supplementation can improve your brain health.

Now, I know what you're thinking. "Louisa, I thought creatine was just for building muscle." But let me tell you, that's not the case. Creatine is a natural compound that's found in our bodies and it plays a vital role in energy production in our cells. And when it comes to the brain, it's no different.

Studies have shown that creatine supplementation can improve cognitive function, memory, and even protect against age-related cognitive decline. It's no secret that as we age, our cognitive function starts to decline. But with creatine, we can slow down that process and even improve our brain's performance.

But that's not all.

Before we get into today’s newsletter, I know you will ask me where I get my supplements from, so here’s a link. 

I've spent the majority of my life working towards optimizing my mind & body and helping my clients to do the same, and Momentous is leading the way with the world’s best and most innovative sports nutrition products and supplements.

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Ok, so what are we speaking about exactly?

Firstly, creatine is a naturally occurring compound found in small amounts in certain foods, such as red meat and fish. It is also available as a dietary supplement and is widely used by athletes and bodybuilders to improve muscle strength and endurance. However, recent research has shown that creatine may also have cognitive benefits, particularly in improving memory and focus. In this article, we will explore how creatine can help fight mental fatigue and improve cognitive endurance.

What does the research say?

A study published in the Journal of Neuroscience by Turner, Byblow, and Gant (2015) investigated the effects of creatine supplementation on cognitive performance during oxygen deprivation. The study found that creatine supplementation enhanced corticomotor excitability and cognitive performance during oxygen deprivation. The participants who took creatine performed better on cognitive tests, including working memory and attention tasks, compared to those who did not take creatine.

The researchers suggest that creatine may improve cognitive performance by increasing the availability of energy in the brain. The brain requires a significant amount of energy to function properly and during periods of oxygen deprivation, the brain's energy demands increase. Creatine supplements increase the brain's energy stores by increasing the availability of phosphocreatine, which can be used to generate energy.

What else do we need to know?

In addition to its effects on energy metabolism, creatine has also been shown to support the formation and function of nerve cells, which is essential for cognitive function. A study published in the Journal of Biological Chemistry (McNamara et al., 2006) found that creatine supplementation increased the number of nerve cells in the hippocampus, a region of the brain involved in memory and learning.

Want to see something super interesting?

Ladies, listen up. Creatine metabolism and creatine kinase concentrations, they don't stay the same, they fluctuate during the menstrual cycle and throughout a woman's life. And let me tell you, these fluctuations can also have an impact on protein and carbohydrate metabolism. But here's the thing, this is where the potential use of creatine supplementation for females comes in. It's all about understanding the physiological basis and making the most of it

So, what now?

Creatine is considered safe for most people when taken in recommended doses. However, it is important to talk to your healthcare provider before starting to take creatine. The recommended dosage for cognitive benefits ranges from 2-5 grams per day, taken in divided doses.

Now, I know some of you might be thinking, "Louisa, how much do I need to take?" The recommended dosage is around 3-5 grams per day. But it's always best to consult with a healthcare professional before starting any supplement regimen.

Creatine has been shown to improve cognitive function in several areas, including memory and focus. It may work by increasing the availability of energy in the brain and by supporting the formation and function of nerve cells. Creatine may also help fight mental fatigue and improve cognitive endurance. However, more research is needed to fully understand its effectiveness and safety in treating mental fatigue. If you're looking to improve your cognitive performance, it may be worth considering creatine supplementation.

Stay healthy,

Louisa