A new study concluded that ”Creatine supplementation enhanced measures of memory performance in healthy individuals, especially in older adults (66–76 years).” Let’s dive in
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#Creatine #Cognition #Longevity
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- We have a new meta-analysis that Concludes that creatine supplementation Enhanced the measures of memory Performance in healthy individuals Especially older adults
- Creatine supplements are already widely Used to improve muscle performance and Recovery and the evidence is strong Enough for the international Society of Sports Nutrition to conclude that Creatine supplementation is the most Effective supplement currently available To athletes in terms of increasing high Intensity Exercise capacity and lean Body mass
- We’ve got safety data going up five Years that have consistently shown that Creatine supplementation poses no Adverse health risks this includes Safety data on normal kidneys and to the Current body of evidence does not Indicate that creatine supplementation Causes hair loss now creatine is stored As phosphocreatine and it helps to Regenerate energy for us cells in the Form of ATP and given that memory is Energetically demanding
- The brain appears to Be more resistant to the uptake of Creatine from supplements
- It could be That the brain relies primarily on its Own creatine that it creates and only When there’s some sort of challenge to The brain creating status do we need Supplements so for example during times Of sleep deprivation or intense exercise Or other chronic diseases such as aging Depression or Alzheimer’s disease
- Overall it does appear that brain Creatine content can probably be Increased by using supplements but we need to tread carefully it’s not as Clear-cut compared to the muscle studies
- The potential effect of creatine Supplementation on memory performance is Urgently warranted my take is that this Is a very well conducted meta-analysis It does not get carried away with hype I Think it is probable that creating Supplements will improve the memory Performance of older adults but we need A larger longer term study before making Any definitive conclusions
SOME ADDITIONAL INFORMATION
What is Creatine? Creatine is an organic compound found naturally in the body, as well as in certain foods. It helps provide energy for muscle contractions and has been studied for its potential benefits for athletic performance, muscle strength, and health.Creatine is a popular supplement among athletes and bodybuilders, as it has been shown to potentially increase muscle strength, power output, and muscular development. Additionally, there are a variety of forms of creatine available on the market today, such as powder form or tablets. Different types are thought to have different levels of absorption and effectiveness when taken in supplemental doses.
Why use Creatine? Taking creatine as a supplement is very popular among athletes and bodybuilders. They use it to gain muscle, enhance strength, and improve exercise performance. Chemically speaking, creatine shares many similarities with amino acids, important compounds in the body that help build protein. Your body can produce creatine from the amino acids glycine and arginine. About half of your body’s creatine stores come from the food you eat — especially red meat and seafood — and the rest is made in your liver and kidneys from amino acids.
How does creatine affect muscle growth? Creatine is an amino acid derivative known to support increased energy levels, muscle performance and improved protein synthesis in the body. It helps provide energy to muscles during intense exercise, allowing them to work harder and longer than normal. Additionally, creatine can help with muscle recovery by providing a quicker rate of repair for damaged muscle fibers resulting from workouts. Creatine also helps reduce exercise-related fatigue, enabling athletes and bodybuilders to perform at their peak for extended periods of time. Additionally, the increased energy and improved muscle performance can lead to larger gains in lean muscle mass over time. Furthermore, it has been hypothesized that creatine can increase strength by activating key pathways within cells leading to enhanced anabolic hormone production.
Creatine effects on the brain: Creatine is widely known as a supplement for aiding muscle growth and strength, but it has recently been studied for its effect on brain health. Research suggests that creatine supplementation may improve focus, enhance memory formation and recall capabilities, reduce fatigue levels during mental tasks, and aid in the recovery of neural pathways damaged by neurological diseases.As such, consuming creatine has become an increasingly popular way to boost cognitive capacity. By improving cellular energy and helping our cells create new proteins more efficiently, creatine helps us stay focused on mentally demanding tasks longer and process information faster. It’s a powerhouse tool when it comes to fighting against aging-related brain decline, as well as supporting mental health in times of intense stress or trauma.
Safety and side effects of Creatine: Creatine is generally considered safe for use in healthy adults. However, it is important to consider potential side effects, such as increased weight gain due to water retention, nausea and gastrointestinal discomfort. Long-term safety research on creatine supplementation is still needed. Although there are no serious side effects reported from using creatine, studies have shown that some people experience symptoms such as muscle cramps and gastrointestinal discomfort. Additionally, water retention can reinforce the risk of dehydration if not regulated with drinking sufficient fluids while taking it. Therefore, caution should be taken when considering long-term usage of creatine supplementation.
SOME ADDITIONAL SOURCES
4 Benefits of Creatine Supplementation
As a health and performance supplement, creatine has been used by athletes and fitness enthusiasts for decades. In fact, it is one of the most heavily researched supplements on the market. A quick look at Examine.com will give you dozens of articles written on the benefits or potential benefits of supplementing your diet regimen with creatine, and those barely scratch the surface on the body of work surrounding this substance.
Creatine is a derivative of the amino acids arginine, glycine, and methionine. We naturally produce about 1-2g/day in our kidneys, liver, and pancreas. Creatine can also be absorbed by consuming red meats, salmon, and supplementation (creatine monohydrate). About 90-95% of the creatine we absorb goes to our muscles. Creatine is broken down into creatinine and excreted through our urine at a rate of about 2g/day, depending upon consumption and activity levels.
Why supplement with creatine?
Well, do you care about your exercise performance? Are you looking to support or build lean muscle? Are you concerned with improving your brain function or defending yourself against neurological diseases as you age?
Daily supplementation with creatine can help with all of these areas, which is why it’s worthy of your attention. Let’s take a look.
Improvement In Intense Exercise Performance
Our muscles rely on a substance called adenosine triphosphate (ATP), which is a byproduct of our phosphogenic energy system, to effectively perform short, fast bursts of energy, such as sprinting, ballistic movements, Olympic lifting, a heavy squat, etc. Creatine’s direct effect on the production of ATP in our muscles can help create more potential available ATP, in turn, improving the performance of short, intense exercises and efforts. Endurance athletes likely won’t see quite the same benefits, due to their sports’ reliance on the aerobic energy system. However, creatine supplementation has a “cell volumizing effect”, which pulls more water into the muscle cells. Over time, and with some resistance training, this could result in more muscle glycogen storage and protein synthesis, thus, aiding in muscle endurance and reducing protein breakdown.
Supports Muscular Size and Strength
One of creatine’s primary functions as a supplement is to increase muscle size and strength. In fact, it has shown to be the most effective supplement on the market for such a task. The initial gains are seen via the additional water being pulled into the muscle cells. Over time, prolonged supplementation activates specific channels that aid in muscle tissue growth, strength, and performance. In this study, 25 male subjects (7 control, 8 creatine group, and 10 placebo group) were subjected to a 42-day strength training program. At the end of the program, the control and placebo groups did not see any change in their lean, skeletal muscle mass. However, the creatine group saw gains of 2.0kg (4.4lbs) in mass.
There is also growing evidence that creatine supplementation can aid in raising levels of insulin-like growth factor 1 (IGF-1). This becomes increasingly more important as we age and start losing muscle mass. IGF-1 aids in the production of lean tissues, so being able to keep levels up as we age might help us retain lean muscle mass, which is directly related to long-term health and vitality.
Improvement In Brain Function
More recent studies on creatine have been exploring its positive effects on brain function and overall neurological health. Your muscles aren’t the only body parts that rely on ATP. Your brain relies on it, as well, when completing complex tasks. The brain produces ATP, so supplementation can aid in that production. Creatine can also assist in increasing dopamine levels and enhancing mitochondrial function.
CREATINE BENEFITS: HOW THIS SUPPLEMENT WORKS FOR MORE THAN MUSCLE
By Stephen Sheehan
For years, the strength training and fitness communities have spoken openly about the benefits of creatine for gaining body mass and building muscle. Meanwhile, many people have used creatine in an effort to boost their athletic performance. Yet despite being one of the most commonly used nutritional supplements, there are still some misconceptions about creatine.
However, there’s plenty of research that supports the idea of adding it to your stack. In fact, although it’s often associated with muscle building, creatine offers potential benefits that don’t involve weight lifting or high-intensity exercise.
We’ll explore the science behind this supplement, including how it can support both your body and your brain. And while we can’t make any guarantees about your future gains, we can promise you’ll pump up your creatine knowledge to a whole other level.
WHAT IS CREATINE?
Before we delve into the benefits of creatine, it’s important to understand exactly what it is. While many associate creatine with sports supplements, it’s actually a naturally occurring compound made of three amino acids: arginine, glycine and methionine.
Produced predominantly in the liver and kidneys, creatine synthesis also occurs in the pancreas. There are actually two forms of creatine found in the human body, with the phosphorylated form comprising 60% and free form making up the other 40%. Your skeletal muscle contains 95% of your creatine stores, where it can be harnessed for energy.
Our creatine phosphate system plays a major role when it comes to energy, especially during physical activity. And while consuming red meat is a sound way to increase your muscle creatine stores (uncooked muscle meat contains between 3-6 grams of creatine per kilogram), supplementing can also help unlock several science-backed benefits.
BENEFITS OF CREATINE
Creatine is one of the most researched and utilized dietary supplements around. But as much as weightlifters and bodybuilders may benefit from it, you don’t need to have a body composition or muscle size goal in mind to make it a part of your routine.
Actually, as much as creatine supplementation can help your body, it can help your mind, too.
SUPPORTS CELLULAR ENERGY PRODUCTION
When you contract your muscles, the first energy supply your muscles dip into comes through the phosphagen system. This is the system you use when you need a quick surge of force—for example, you need to lift a dresser into the back of a truck. You get your energy from the small amount of adenosine triphosphate (ATP) that’s ready in your muscles.
When you use ATP for energy, it breaks down into adenosine diphosphate (ADP), which you don’t use as energy because it doesn’t have the right number of phosphates. ADP will eventually recharge into usable ATP, but it takes a while. That’s where creatine comes in. Your body stores creatine in your muscles as phosphocreatine which lends phosphate groups to recycle those used up parts (ADP) into a shiny new ATP.
Furthermore, creatine improves mitochondrial function by increasing adenosine monophosphate kinase (AMPK) signaling. When your energy drops, AMPK activates glucose and fatty acid uptake for energy. (If you’re in ketosis, this is the part where you burn lots of fat.)
One study showed that creatine activates AMPK and turns on genes that make new mitochondria, and also release enzymes that sweep away damaging free radicals.Both processes protect your mitochondria from damage.
Related: Is Beta-Alanine Worth It to Boost Muscle and Workout Performance?
HELPS BUILD MUSCLE MASS
Your limiting factors in the weight room are fatigue and failure, and both relate directly to how much energy your mitochondria can make. You use ATP faster than you recycle it, so using creatine to make this process more efficient will make your entire resistance training program more efficient. More energy means you can work out more intensely and get better results.
Energy aside, creatine activates several muscle-specific cellular pathways that can lead to muscle growth:
Combined with weight training, creatine increases myonuclei, the nuclei in muscle fibers. More myonuclei means more growth. The coolest part—you get to keep the extra myonuclei you make, even if you take a break from training and lose your strength.
Supplementing with creatine while resistance training increases insulin-like growth factor, which stimulates muscle growth.
Creatine activates protein kinases that assemble skeletal muscle-building proteins.
Creatine supplementation can help increase lean tissue mass and upper and lower body muscular strength during resistance training of older adults.
BRAD’S VIDEO SUMMARIZED
We have a new meta-analysis that concludes that creatine supplementation enhances memory performance in healthy individuals, especially older adults.
There are some crucial findings in this paper, but I have a couple of concerns. Let’s dive in. Creatine supplements are already widely used to improve muscle performance and recovery, and the evidence is strong enough for the International Society of Sports Nutrition to conclude that creatine supplementation is the most effective supplement currently available to athletes in increasing high-intensity exercise capacity and lean body mass. I take 5 grams of creatine every day. It would be awesome if creatine improved muscle performance, memory, and cognition, particularly because we’ve got safety data going up for five years that have consistently shown that creatine supplementation poses no adverse effects or health risks. This includes safety data on normal kidneys, and the current body of evidence does not indicate that creatine supplementation causes hair loss. After submitting a very hard sentence, we will never appreciate oral presentations.
Creatine supplements can boost levels in the brain, but uptake in the brain is typically limited in relation to other tissues. The brain can create its own creatine and appears to be more resistant to the uptake of creatine from supplements. It could be that the brain relies primarily on its own creatine, and only during times of sleep deprivation, intense exercise, or other chronic diseases, such as aging, depression, or Alzheimer’s disease, do we need supplements. For most of us, there is no difference between a smile and a frown. However, we make up for such differences with treats.
We need to tread carefully. It’s not as clear-cut compared to the muscle studies and creatine. But coming back to the meta-analysis, do creatine supplements improve memory well in the existing research? Until now, there have been slightly mixed results in healthy people. Some studies report benefits, while others report no effect. And these inconsistent findings across individual studies may be simply due to methodological differences, such as population characteristics or a low They, therefore, performed a systematic review and meta-analysis of studies examining the effects of This meta-analysis only included studies of randomized controlled trials for healthy people. Half of the participants needed to have creatine, while the other half were placebo. Of course, the studies had to have measured memory performance before we got to the result.
I’m conducting a study on the effects of creatine on memory. So far, the results are promising. However, there is a moderate degree of heterogeneity, which means that not all studies show the same results. This makes it difficult to say whether or not creatine actually does improve memory.
Creatine supplementation may improve memory performance in older adults.
A larger, longer-term study should be done before making any definitive conclusions. And, just like my rapamycin study, there are so many trials like this that I’d want to run. Either way, these possible memory improvements are another reason why I will continue to take creatine supplements, particularly given the safety data we have.