Creatine: (Everything You Need To Know)

[WillBrink]

A new meta of interest on creatine:

Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials

Nutr Rev. 2023 Mar 10;81(4):416-427.

Abstract
Context: From an energy perspective, the brain is very metabolically demanding. It is well documented that creatine plays a key role in brain bioenergetics. There is some evidence that creatine supplementation can augment brain creatine stores, which could increase memory.

Objective: A systematic review and meta-analysis of randomized controlled trials (RCTs) was conducted to determine the effects of creatine supplementation on memory performance in healthy humans.

Data sources: The literature was searched through the PubMed, Web of Science, Cochrane Library, and Scopus databases from inception until September 2021.

Data extraction: Twenty-three eligible RCTs were initially identified. Ten RCTs examining the effect of creatine supplementation compared with placebo on measures of memory in healthy individuals met the inclusion criteria for systematic review, 8 of which were included in the meta-analysis.

Data analysis: Overall, creatine supplementation improved measures of memory compared with placebo (standard mean difference [SMD] = 0.29, 95%CI, 0.04-0.53; I2 = 66%; P = 0.02). Subgroup analyses revealed a significant improvement in memory in older adults (66-76 years) (SMD = 0.88; 95%CI, 0.22-1.55; I2 = 83%; P = 0.009) compared with their younger counterparts (11-31 years) (SMD = 0.03; 95%CI, -0.14 to 0.20; I2 = 0%; P = 0.72). Creatine dose (≈ 2.2-20 g/d), duration of intervention (5 days to 24 weeks), sex, or geographical origin did not influence the findings.

Conclusion: Creatine supplementation enhanced measures of memory performance in healthy individuals, especially in older adults (66-76 years).

https://academic.oup.com/nutritionre.../4/416/6671817

[Bridge9]

This makes it sound like a nootropic?

[robbie5073]

Glad you found (most) it helpful. There's also links in the text for those who want more details on some it.



I post chit on creatine all the bro sef

thanks for the help

[WillBrink]

Just out:

“Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function
J. Sports Medicine (2023)

Abstract
There is emerging interest regarding the potential beneficial effects of creatine supplementation on indices of brain health and function. Creatine supplementation can increase brain creatine stores, which may help explain some of the positive effects on measures of cognition and memory, especially in aging adults or during times of metabolic stress (i.e., sleep deprivation).
Furthermore, creatine has shown promise for improving health outcome measures associated with muscular dystrophy, traumatic brain injury (including concussions in children), depression, and anxiety. However, whether any sex- or age-related differences exist in regard to creatine and indices of brain health and function is relatively unknown.
The purpose of this narrative review is to: (1) provide an up-to-date summary and discussion of the current body of research focusing on creatine and indices of brain health and function and (2) discuss possible sex- and age-related differences in response to creatine supplementation on brain bioenergetics, measures of brain health and function, and neurological diseases.

https://link.springer.com/article/10...79-023-01870-9

[WillBrink]

Creatine And Cancer ?

On the heals of my recent discussion on creatine and cancer (1) is this new study that further supports not only does creatine not increase cancers, it may reduce it:

Journal of Functional Foods
Volume 108, September 2023, 105733
Journal of Functional Foods
Short communications

"Dietary creatine and cancer risk in the U.S. population: NHANES 2017–2020"

Highlights

• Diet rich in creatine is associated with a reduced risk of cancer or malignancy in U.S. adults aged 20 years and over.
• For every additional mg of creatine per kilogram of body mass consumed daily, the cancer rate is reduced by ∼ one percent.
•Further studies are required to validate the benefits of creatine-rich foods or supplements in the management of cancer.

https://www.sciencedirect.com/scienc...5646462300333X

(1) https://www.youtube.com/watch?v=KYDGIYJAgrM&t=957s

[WillBrink]

Creatine and Alzheimer's disease ������

BTW, same authors have a human pilot study in the works, but this is promising:

“Creatine as a therapeutic target in Alzheimer's disease”

Abstract

Alzheimer's Disease (AD) is the most prevalent neurodegenerative disease, affecting approximately 6.5 million older adults in the United States. Development of AD treatment has primarily centered around developing pharmaceuticals that target amyloid-β (Aβ) plaques in the brain, a hallmark pathological biomarker that precedes symptomatic AD. Though recent clinical trials of novel drugs that target Aβ have demonstrated promising preliminary data, these pharmaceuticals have a poor history of developing into AD treatments, leading to hypotheses that other therapeutic targets may be more suitable for AD prevention and treatment.

Impaired brain energy metabolism is another pathological hallmark that precedes the onset of AD that may provide a target for intervention. The brain Creatine (Cr) system plays a crucial role in maintaining bioenergetic flux and is disrupted in AD. Recent studies using AD mouse models have shown that supplementing with Cr improves brain bioenergetics, as well as AD biomarkers and cognition. Despite these promising findings, no human trials have investigated the potential benefits of Cr supplementation in AD. This narrative review discusses the link between Cr and AD and the potential for Cr supplementation as a treatment for AD.

Paper:

https://www.sciencedirect.com/scienc...75299123265956