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Creatine and brain power: Why does this compound boost intelligence and memory?
Creatine, an important compound that occurs naturally in the human body, is primarily stored in skeletal muscle and the brain. While the link between creatine and muscle performance has been extensively studied, recent scientific research has begun to focus on its effects on brain function. How creatine works in the brain may reveal its potential to improve memory and intelligence.
History of Creatine
The discovery of creatine dates back to 1832, when scientists isolated the compound from extracts of skeletal muscle. Over time, studies have shown that creatine is not only a performance booster, but may also have a positive impact on brain function. Creatine gained more attention in the 1970s, especially in the Olympic Games of the 1980s, where its achievements and effects became well known to the public.
Metabolic Role of Creatine
The main function of creatine in the body is to help regenerate adenosine triphosphate (ATP), the primary energy reserve. About 95% of the body's creatine and phosphocreatine are stored in skeletal muscles, and the rest are distributed in other tissues such as the blood and brain. Especially in the brain, creatine supply may affect cognitive function and memory because the brain has a higher energy demand when performing high-intensity tasks.
Creatine and cognitive functionResearch suggests that creatine may have beneficial effects on brain function and cognitive processing, especially in stressful situations such as sleep deprivation or cognitive impairment.
A recent systematic review suggests that short-term memory and reasoning abilities may be improved by taking creatine. However, these results appear inconsistent across different cognitive domains. Some studies even suggest that creatine's effects may be more pronounced in older adults, sparking speculation about its potential use in treating symptoms of cognitive decline in older adults.
Guidelines for Creatine Intake
Due to creatine's physiological role, many athletes choose to increase their intake through supplementation. Generally speaking, creatine supplementation consists of a loading phase and a maintenance phase. During the loading phase, it is recommended to take a higher daily dose of creatine to quickly increase the stores in the muscles, while during the maintenance phase, the dose is lowered to maintain this increase.
Impact on special groups
Some studies suggest that vegetarians and vegans often have lower creatine stores, which may prevent them from achieving optimal athletic and cognitive performance. This group of people therefore particularly benefit from creatine supplementation. In addition, creatine has shown potential in the treatment of some muscle diseases, such as increasing muscle strength and improving functional performance.
Safety and Side Effects
Although creatine has many benefits, some side effects may also occur during its use, such as weight gain (mainly caused by water retention) and muscle cramps. The latest research suggests that these side effects may be related to short-term use and dosage. At the same time, regarding the effects of creatine on renal function, comprehensive literature shows that there is no significant evidence of renal damage when used at normal doses.
Future Research Directions
Although there is evidence of creatine's potential benefits for the brain, further research is needed. Future exploration will focus on optimal dosing, timing of supplementation, and differences in response between different populations to ensure we can fully exploit the potential of this compound.
How will creatine continue to play a role in medicine and sports science in the future?
