Cognitive performance is a cornerstone of optimal performance. As more and more attention is placed on this performance area, more and more attention is being placed on ways to improve this aspect of performance.
Creatine is not new. It has been quietly working in the background as a key supporter of strength and power performance. But as new research continues to emerge, creatine is finding a new application: cognitive performance.
This meta-analysis dives into the literature and the potential effects of creatine on cognitive performance.
PMID: 39070254
Study Summary
This meta-analysis examined 16 studies with 492 participants (21 -76 yo) examining the effects of creatine supplementation on various aspects of cognitive performance.
Vitality Takeaway
Creatine improved markers of:
- Memory
- Attention time
- Processing speed.
Those that benefited most:
- Diseased individuals
- Individuals under 60 yo
- Females
Researchers suggest that there are multiple mechanisms through which creatine supports cognitive function. First, creatine boosts phosphocreatine (PCr) stores, helping maintain ATP levels in the brain’s energy-demanding environment. It has also been shown to enhance memory by improving neurotransmitter activity, including increased synthesis of acetylcholine. Additionally, creatine can act as a neuromodulator, influencing synaptic efficiency and plasticity, and exhibits neuroprotective properties by mitigating oxidative stress damage to brain cells.
Researchers suggest that more research is needed, as they point to studies suggesting benefits in areas where significance was not found.
Vitality Application
Creatine has already solidified itself as a key nutrient for muscle size, strength, and power. Over the past couple of decades, multiple studies have supported not only its effectiveness but also its safety profile.
Now, creatine supplementation for cognitive performance has been trending in the mainstream and continues to gain momentum. This meta-analysis helps to solidify this notion and points to specific areas of cognitive performance and which individuals might benefit the most.
Though more research is needed, creatine is slowly starting to claim its undeniable place among other interventions supporting cognitive performance.
Recommendation: Supplement with at least 0.066 g of creatine per pound of body weight daily.
Explore the Vitality Encyclopedia to learn more about these topics.
Check out the YouTube channel for the latest episode of Vitality Unlocked.
